Should I use BMR or RMR?

Asked By: Katina Narrazpe | Last Updated: 21st March, 2020
Category: healthy living weight loss
5/5 (138 Views . 23 Votes)
Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is a minimum number of calories required for basic functions at rest, RMR — also called resting energy expenditure (REE) — is the number of calories that your body burns while it's at rest.

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People also ask, what is a good BMR?

The average basal energy expenditure (BEE), also known as basal metabolic rate (BMR), for American women is about 1,400 calories while for a man its roughly 1,800.

Additionally, should BMR be high or low? An individual's BMR varies greatly with age: infants and children typically have a high BMR, required for growth, while the elderly have a low BMR. Tall, thin people have a higher BMR than their shorter counterparts, even with the same weight, due to the greater surface area of their skin.

Keeping this in view, are RMR tests accurate?

Resting metabolic rate testing During the test, a machine captures and analyzes the composition of your breath, determining your oxygen consumption, to measure the rate at which you consume energy. The RMR test is more accurate than all formula-based RMR estimates.

What happens if you eat less than your RMR?

When you restrict calories below your resting metabolic rate (RMR) this slows your RMR in as little as two weeks. Your body goes into energy-and-fat conserving mode (also known as starvation mode). Do this for too long and you'll lose precious muscle, further lowering your metabolism.

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Is it bad to have a low BMR?

Metabolic age
A low BMR means you have to eat less calories in order to lose body fat and weight. If your metabolic age is higher than your actual age, it's an sign that you need to improve your metabolic rate. Increased exercise will build healthy muscle tissue, which in turn will improve your metabolic age.

What is the lowest BMR possible?

The lowest sleeping metabolic rate (measured for 60 min) has been reported to be 88% of BMR (Goldberg et al, 1988). They also reported that overnight energy expenditure measured over 8.5h was 95% of BMR in the same subjects (Goldberg et al, 1988).

How much BMR is normal?

What is my average BMR? Most men have a BMR of about 1,600 to 1,800 kCals a day. Most women have a BMR of 1,550 kCals a day. But this is variable.

How can I increase my base metabolic rate?

Here are 10 easy ways to increase your metabolism.
  1. Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours.
  2. Drink More Cold Water.
  3. Do a High-Intensity Workout.
  4. Lift Heavy Things.
  5. Stand up More.
  6. Drink Green Tea or Oolong Tea.
  7. Eat Spicy Foods.
  8. Get a Good Night's Sleep.

Is a high BMR good?


Someone with a low BMR will burn fewer calories while at rest, while someone with a high BMR will burn more calories while at rest. Increased muscles and muscle density will lead to the body burning more calories, which in turn will raise the body's BMR. So weight training is a surefire way to raise BMR.

Should you eat under your BMR?

Set your daily calorie limit.
To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a 500-calorie deficit every day should result in the loss of one pound every week, Greaves says.

What is a good metabolic age?

If your metabolic age is lower than your actual age, it means your body is in good health. Some adults can have the metabolic age of a 15 year old or lower, which means their body is top of the class at burning calories.

How do I figure out my calorie deficit?

To do that you need to figure out how many calories you burn each day and then subtract your target deficit of 300 to 500 calories from that number. There are two components to your total calories burned daily: calories burned at rest and calories burned during workouts.

What is a good resting metabolic rate?

Mean values for the resting metabolic rate were 1550 kcal/24 h (6.488 MJ/24 h) for the obese and 1421 kcal/24 h (5.948 MJ/24 h) for the normal-weight group. The resting metabolic rate per kg body weight was lower in the obese than in the normal-weight persons.

What affects RMR?


The major determinants of REE and RMR appear in prediction equations of energy expenditure and include such factors as body surface area (a calculation based on height and weight), age, and gender (Fig. 2). For example, males have a higher RMR than females, primarily because of greater muscle mass.

How much does a RMR test cost?

The resting metabolic rate test determines how many calories your body burns at rest, which will help you decide how many calories you need to eat every day to lose, maintain, or gain weight. Each of these tests can run anywhere between $100 and $250, depending on where they're done.

How many calories do I burn in a day?

“On average, men need around 2,500 calories (kcals) each day to keep a healthy weight, whereas the average woman needs around 2,000kcals.” Of course, that's a general guideline - some women are likely to burn more calories than some men.

Why am I not losing any weight?

When you space out your meals too much, your metabolism slows down and isn't able to burn off all the calories you eat in your next meal. Those extra calories may wind up as extra weight. And you may overeat because you're too hungry. Try eating smaller portions, and eat more often.

How do I calculate my resting metabolic rate to lose weight?

Equation to Calculate Your BMR
  1. Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
  2. Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

What is a good RMR?


According to several sources, the average RMR for women is around 1400 calories per day. 1? The average RMR for men is just over 1600 calories. But just because your number is above or below the average is not an indicator of whether or not your RMR is normal.

Can you test your metabolism?

Metabolic tests measure the rate at which your body burns calories and uses oxygen during rest or during different activities. There are three tests that you may be offered when you look for metabolic testing. Not all test packages include all types of metabolic tests.

How do you prepare for a metabolic test?

In order to get the most accurate results, it is important to follow the standard protocol for a Resting Metabolic Rate test:
  1. You should avoid eating 4 hours before the test.
  2. Avoid exercising prior to your test.
  3. If possible, avoid the use of stimulants such as caffeine.