RESTING METABOLIC RATE TESTING

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STOP GUESSING HOW MANY CALORIES YOUR BODY NEEDS

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Resting Metabolic Rate testing measures the energy your body uses at rest—giving you a personalized starting point for nutrition and weight management.

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Online calculators estimate your metabolism from age, sex, height and weight. RMR testing measures your actual breathing to determine how much energy your body is using.

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A healthy metabolism is part of your intrinsic capacity, the physical and mental reserve that shapes how well you’ll live at 80. It is one of the ten scores in your CogSpan™ System, retested every year.

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Book your RMR test →

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WHAT IS RESTING METABOLIC RATE?

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Your Resting Metabolic Rate is the energy your body uses to maintain essential functions while you are awake and at rest.

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Even when you are not exercising, your body requires energy to support:

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• Breathing

• Circulation

• Brain function

• Temperature regulation

• Cellular activity

• Tissue maintenance

• Organ function

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For many adults, resting metabolism accounts for the largest component of total daily energy expenditure.

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HOW RMR IS MEASURED

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Living Method uses indirect calorimetry to measure the oxygen you consume and the carbon dioxide you produce while resting.

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Because the body uses oxygen to release energy from nutrients, respiratory-gas measurements can be used to calculate resting energy expenditure.

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Indirect calorimetry is considered the reference clinical method for measuring resting energy expenditure. Clinical review

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MEASURED—NOT ESTIMATED

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Calorie calculators are based on population averages. They cannot fully account for individual differences in:

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• Lean mass

• Genetics

• Hormonal status

• Weight-loss history

• Medication use

• Age

• Medical conditions

• Recent changes in body weight

• Metabolic adaptation

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Your measured RMR may be higher or lower than a standard equation predicts.

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Online calorie calculatorRMR testing

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Population-based estimateMeasures respiratory gases

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Uses age, height and weightReflects your current physiology

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Cannot assess individual variationProvides a personalized baseline

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May overestimate or underestimate needsSupports more informed planning

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WHY YOUR METABOLISM MATTERS

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Understanding your RMR can help answer important questions:

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• How much energy does my body use at rest?

• Is my calorie target unrealistically low?

• Am I eating enough to support lean tissue?

• How should nutrition change during weight loss?

• Has significant weight loss changed my energy needs?

• How can I plan for weight maintenance?

• Should my exercise and nutrition strategy be adjusted?

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RMR is not a verdict on whether your metabolism is “good,” “bad,” “fast” or “broken.” It is one measurement that helps us create a more individualized plan.

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RMR + DEXA: THE COMPLETE METABOLIC PICTURE

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RMR tells us how much energy your body uses at rest.

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DEXA shows how that body weight is distributed among fat, lean tissue and bone.

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Together, they provide a much clearer starting point:

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DEXA measuresRMR measures

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Total and regional fatResting energy expenditure

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Lean soft tissueMeasured calorie use at rest

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Estimated visceral fatIndividual metabolic variation

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Bone mineralA baseline for nutrition planning

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DEXA SHOWS WHAT YOUR BODY IS MADE OF. RMR SHOWS WHAT IT COSTS TO RUN IT.

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Book DEXA + RMR →

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RMR + MEDICAL WEIGHT MANAGEMENT

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Aggressive calorie restriction can be difficult to sustain and may increase the risk of losing lean tissue.

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Measured RMR can help guide a calorie target that considers your actual resting energy needs. When paired with DEXA, nutrition support and resistance training, it can help us focus on:

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• Fat loss

• Muscle preservation

• Adequate protein

• Sustainable energy intake

• Weight-loss plateaus

• Long-term weight maintenance

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RMR testing does not independently determine the exact number of calories you should eat. Daily activity, exercise, goals, medical history and treatment plan must also be considered.

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WHAT HAPPENS DURING THE TEST?

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1. Arrive in a Rested State

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Accurate testing requires standardized preparation. Food, caffeine, nicotine, exercise and stress can temporarily affect metabolic rate.

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2. Rest Comfortably

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You relax in a quiet setting before and during the measurement.

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3. Breathe Normally

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You breathe through a mask, mouthpiece or ventilated hood connected to metabolic equipment.

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4. Respiratory Gases Are Measured

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The equipment measures oxygen consumption and carbon-dioxide production while you remain still.

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5. Receive Your Results

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Your measured resting energy expenditure is explained and placed in the context of your body composition, activity and goals.

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HOW TO PREPARE

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Follow the exact instructions provided by Living Method. Preparation may include:

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• Fast for the instructed period

• Drink only water before testing

• Avoid caffeine

• Avoid nicotine

• Avoid alcohol

• Avoid strenuous exercise

• Arrive well hydrated

• Take medications only as directed

• Rest quietly before measurement

• Reschedule if you are acutely ill

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Consistency matters. Eating, exercise, stimulants, inadequate rest and recent illness can alter the result.

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WHO SHOULD CONSIDER RMR TESTING?

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RMR testing may be useful for:

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• People beginning a weight-management program

• People experiencing a weight-loss plateau

• People using GLP-1 or other medical weight-management therapy

• Adults concerned about under-fueling

• Athletes and active adults

• People who have lost significant weight

• Adults working to preserve muscle

• People transitioning to weight maintenance

• Anyone relying on calorie calculators that do not seem accurate

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FREQUENTLY ASKED QUESTIONS

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Is RMR the number of calories I should eat?

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Not exactly. RMR represents the energy used at rest. Your total daily needs also include normal movement, digestion, work, exercise and other activity.

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Is RMR the same as BMR?

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They are closely related but measured under different testing conditions. Basal Metabolic Rate requires stricter laboratory conditions. Resting Metabolic Rate is more practical for routine clinical testing.

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Can the test tell me whether my metabolism is damaged?

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No single test can diagnose a “damaged metabolism.” RMR provides an objective measurement that can be compared with expected values and interpreted alongside your health history and body composition.

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Can RMR change?

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Yes. Resting energy expenditure may change with body size, lean mass, aging, illness, hormonal status, medication use and significant weight loss.

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How often should I retest?

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Retesting may be useful after substantial weight loss, a meaningful body-composition change or a structured treatment period.

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Does RMR testing diagnose thyroid disease?

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No. Thyroid disorders require clinical evaluation and appropriate laboratory testing.

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BUILD YOUR PLAN AROUND YOUR BODY—NOT AN AVERAGE

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Replace generic calorie targets with measured information. Pair your RMR with DEXA, nutrition guidance and individualized training to create a more intelligent metabolic-health strategy.

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RMR testing measures resting energy expenditure and does not independently diagnose thyroid, hormonal or metabolic disease. The result does not equal total daily calorie requirements and must be interpreted alongside activity, body composition, health history and individual goals.

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See also: Medical weight management