When it comes to weight loss, the advice is often to eat less and move more. While these are essential factors, they only scratch the surface of a much more complex process. One of the most critical but often overlooked aspects of weight management is your resting metabolic rate (RMR).
RMR is the amount of energy your body uses when it’s at rest, and it plays an important role in determining how many calories you burn throughout the day, even when you’re not exercising. Increasing your RMR can help you burn more calories, making it a powerful tool in your weight loss plan.
In this article, we’ll dive into what RMR is, why it’s important for weight loss, how to determine your RMR, and three effective strategies to increase it.
What is Resting Metabolic Rate (RMR)?
Resting metabolic rate (RMR) is the amount of calories your body needs to perform basic daily functions, such as circulating blood, breathing and cell production at rest. Unlike the calories burned during physical activity or digestion, RMR accounts for a significant portion of your total daily energy expenditure (TDEE). Basically, it’s the energy required to keep you alive and functioning when you’re not doing anything physically demanding.
Your RMR is affected by various factors, including your age, gender, weight, body composition, and genetics. For example, people with more muscle mass usually have one higher RMR because muscle tissue burns more calories than fat tissue, even at rest.
How to determine your RMR
Determining your RMR can be done in several ways, ranging from simple estimates to more precise measurements.
Equations and calculators:
One of the most common methods of estimating RMR is to use equations such as the Harris-Benedict equation or the Mifflin-St Jeor equation. These formulas take into account factors such as age, gender, weight and height to give you an estimate of your RMR.
While these equations can provide a good ballpark, they don’t account for individual variations in muscle mass or metabolic health.
Indirect calorimetry:
For a more accurate measurement, you can undergo a test called indirect calorimetry. This test measures the amount of oxygen your body uses and the carbon dioxide it produces when it is at rest. From these values, your RMR can be calculated accurately.
Although this method is considered the gold standard, it is usually performed in clinical settings and may not be readily available to everyone.
Body Composition Analysis:
Because muscle mass is important in determining RMR, some fitness centers offer body composition analysis using methods such as bioelectrical impedance or dual-energy X-ray absorptiometry (DEXA). These tests can give you insights into your muscle-to-fat ratio, which can help you better estimate your RMR. This information can also be a better predictor of your weight loss and muscle gain during your health journey.
Why resting metabolism matters when you want to lose weight
Understanding your RMR is critical when trying to lose weight because it sets the baseline for how many calories your body needs to function. Consuming fewer calories than your RMR can put your body into starvation mode, slowing your metabolism and making weight loss more challenging. On the other hand, knowing your RMR can help you tailor your calorie intake and exercise routine more effectively, ensuring you create a sustainable calorie deficit without depriving your body of the energy it needs.
Also, your RMR can decrease as you lose weight, which is why many people plateau after initially shedding pounds. This reduction occurs because your body requires less energy to maintain a smaller mass, and sometimes the body adapts by becoming more efficient with the calories it uses. Understanding and increasing your RMR can help you break through these plateaus and keep making progress.
3 productive ways to increase your resting metabolism
1. Build more muscle.
Strength training is one of the most effective ways to increase your RMR because muscle tissue burns more calories than fat, even when you’re inactive. Include resistance exercises such as weightlifting, bodyweight exercises, or resistance band workouts in your routine increase your muscle masswhich in turn raises your RMR. Aim for at least two to three strength training sessions a week to start seeing results.
2. Stay active throughout the day.
While structured exercise is important, staying active throughout the day can also help increase your RMR. Activities such as walking, standing or even jogging contribute to your total daily energy expenditure and can prevent your metabolism from slowing down during periods of inactivity. Try incorporating more movement into your day by taking short walks, using a standing desk, or doing simple stretches during your breaks.
3. Eat enough protein.
Protein has a higher thermic effect of food (TEF) compared to carbohydrates and fats, meaning your body burns more calories digesting and processing protein. Also, consuming enough protein can help preserve muscle mass during weight lossprevents the reduction in RMR that often accompanies dieting. Aim to include a source of lean protein in every meal, such as chicken, fish, tofu or legumes.
Increasing your resting metabolic rate is a powerful strategy in your weight loss journey. By understanding your RMR and implementing strategies to increase it, you can burn more calories throughout the day, even when you’re not exercising. Building muscle, staying active and eating enough protein are three simple and effective ways to improve your metabolism and support your weight loss goals.
Remember, the key to sustainable weight loss is a balanced approach that combines healthy eating, regular physical activity and a focus on maintaining your overall well-being.
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