What Does It Measure?

Resting Metabolic Rate (RMR) is one of the most important components of energy expenditure in our body .It represents the amount of energy our body needs to maintain basic functions like breathing, circulating blood, and regulating body temperature Understanding RMR can empower individuals to make informed decisions about their nutrition, fitness, and lifestyle habits. It accounts for 60% to 75% of our total daily energy expenditure (TDEE).The remainder of our energy expenditure comes from physical activity (EAT and NEAT) and the calories burned through digestion and nutrient processing.

Factors That Influence RMR

Age: RMR generally decreases with age due to loss of lean muscle mass and changes in hormonal activity.
Gender: Men typically have a higher RMR than women due to a higher proportion of muscle mass.
Body Composition: Muscle tissue burns more calories than fat tissue at rest. Individuals with a leaner body mass will have a higher RMR.
Health Status: Illness, fever, injury, and chronic diseases can increase or decrease RMR.
Diet and Starvation: Severe calorie restriction can lower RMR as the body adapts to conserve energy.
Medications: Certain drugs, including stimulants and thyroid medications, can alter RMR.

How Is RMR Measured?

RMR can be estimated using mathematical equations which consider factors like age, sex, weight, and height. However, for a more accurate measurement, indirect calorimetry is the gold standard. This test measures oxygen consumption and carbon dioxide production to calculate energy expenditure at rest. It is typically done in a clinical or fitness setting.

Tips to Support a Healthy RMR

Build and maintain muscle through resistance training.
Eat enough to support metabolic function—severe calorie restriction can reduce RMR.
Get quality sleep to support hormonal balance and recovery.
Stay active: While RMR reflects energy used at rest, physical activity can positively increase RMR by increasing muscle mass