Resting Metabolic Rate FAQ
Want to learn more about RMR? Below are some frequently asked questions about various metabolic rates, testing topics, and more.
What is the best way to measure your resting metabolic rate?
When it comes to measuring your RMR, you need direct and accurate results. There’s various equations people use to try to measure RMR and BMR, such as the Harris-Benedict equation (also known as the Harris-Benedict Formula or the Harris-Benedict principle). But the results of equations such as that one can vary between 30-40%. That’s hardly an “accurate” result!
That’s why people who are serious about measuring their personal RMR rely on Dexafit’s medical grade RMR tests rather than rough estimates from equations. You can get an accurate RMR measurement at a Dexafit location near you today.
How to increase resting metabolic rate
By increasing your RMR, you'r body will be able to naturally burn more calories throughout the day. As with most aspects of your health, diet and exercise are important factors that contribute to your RMR.
Interval Training
Interval training is an excellent way to increase your resting metabolic rate over a 24 hour period. If you do one exercise for a long period of time, like biking or running, your body will get used to the motion and eventually burn less energy as the exercise goes on.
But if you switch between different types of workouts, your body won’t have the chance to get used to it. As a result, your body will continuously burn peak calories throughout the duration of that series of workouts.
So you might be wondering: does regular exercise speed up metabolism at rest?
Well, if you’re doing a consistent workout for long periods of time but your metabolic rate isn’t where you’d like it to be, try mixing up your routine with interval training to increase your RMR results!
Dietary Tips
In addition to building muscle mass and interval training, your diet patterns can also affect your RMR. Here’s a couple of tips dietitians recommend to help increase your RMR:
Eat a healthy breakfast
When you sleep, your RMR and metabolism slow down. Eating breakfast switches your metabolism back on, and therefore begins burning calories at a faster rate.
Eat more protein
Food that’s high in protein is usually low in calories and fat.
Plant-based proteins like tofu, quinoa, black beans, and tempeh are especially effective.
When you increase your protein intake, your body needs to work harder to break them down compared to fats and carbohydrates. As a result, your RMR will also increase.
Resting Metabolic Rate vs Basal Metabolic Rate
A common question people have is what’s the difference between resting metabolic rate and basal metabolic rate, or RMR and BMR.
Often, these terms are used interchangeably. However, there is a difference.
BMR is the minimum number or calories required for basic functions at rest. Basic essential functions include: pumping blood throughout the body, breathing, digestion, keeping your body temperature stable, etc.
RMR is the number of calories that your body burns while it's at rest. In addition to the essential functions listed above for BMR, RMR accounts for additional low-effort activities. These activities include: eating, using the bathroom, walking for short periods, sweating or shivering, and consuming caffeine.
Your BMR is usually slightly lower (by about 10%) than your RMR since BMR is only accounting for basic essential functions. However, your BMR is almost impossible to measure accurately.
Therefore, measuring your RMR is a better number to reference than BMR because it more accurately represents the calories you burn per day.