RMR Resting Metabolic Weight testing

[nmonaco]

I recently heard about RMR testing - how many calories one should consume.

 

Does anyone have any knowledge or experience with these tests? 

 

I saw a weightlifting trainer yesterday and was told (once again) that my 1500 cal a day regimen (in spite of the 95% nutrient gain - yay me!) was inadequate.

I was told to add at least 600 more fat calories and start "tracking macros".  They also mentioned the RMR test to settle our friendly dispute over how many cal a day. 

 

Are RMR tests skewed toward that 2000cal a day minimum I hear about all the time or is it a useful test for the CRON approach?

Thanks again

 

https://www.bodyspec.com/what-is-rmr

[Gordo]

Are you trying to lose weight or not? What are your goals? What BMI are you currently and what is your target? And I guess for completeness because you asked about your weight trainer's comments we should know what your trainer thinks your goals are, haha. Many trainers focus on looking good instead of living long, although I don't think they have to be mutually exclusive.

 

If you want a lower rmr, CR will help, time restricted feeding and fasting also help. Excessive training, muscle bulk, and body weight all require more calories to maintain.

[mccoy]

nmonaco, I could find only one reference article on RMR reliability, published 8 years ago. There is a modest instrumental error and a little intra-individual variability, the resulting CV (coefficient of variation)  is about 5-6%, that means that if RMR yields 2000 then you have a 95% probability that your true RMR is in the range  1800-2200, or a 68% probability that it is in the range 1900-2100 kCal.

 

Usefulness: it sure is useful, since, within limits of error you have a measure of your RMR, not a theoretical calculation. Deviations from theoretical (as calculated from formulas) may be significant (Dr. Peter Attia who had himself measured in a metabolic chamber, very reliable, says his RMR was hundreds of calories higher than theoretical).

Of course, like Gordo underlines, RMR is not a constant and depends on some factors like individual variability (already mentioned) and individual body composition (which may vary). 

 

 

 

 

J Am Diet Assoc. Author manuscript; available in PMC 2010 Jan 1.

 

Published in final edited form as:

J Am Diet Assoc. 2009 Jan; 109(1): 128–132.

doi:  10.1016/j.jada.2008.10.004

PMCID: PMC2650235

NIHMSID: NIHMS85050

Assessing validity and reliability of Resting Metabolic Rate in six gas analysis systems

 

 

[nmonaco]

Thank you gentlemen. Gordo- Thanks for your comments - I want to lose fat but maintain muscle, look good, and live (with robust health) forever (nods to mccoy). My BMI is 27 or something because I am 5'10" and 190lbs (technically obese)- but my body fat when last tested was 17% - so BMI does not mean much to me.

 

It seems to me that most trainers and dietitians I have met are stuck in that 2000 cal minimum mindset no matter the goals - and significantly more if one mentions the word, muscle. One trainer had me eating 200grams of protein a day on workout days - that was 2 lbs! I was exhausted just from the eating!

 

I have been CRON since Feb and my physique has never looked better. I guess I am a little anxious about the other health considerations. Building or maintaining muscle with CRON seems like uncharted territory - and I know mccoy has mentioned some interest in this. I am going today for a hydrostatic body scan and will see if I have added any lean muscle since Feb. I know I have lost weight (about 20 lbs) but want the full picture. 

And thank you mccoy for your input again - always a fount of knowledge and lightening fast on the research to back it up.

Much appreciated.