|
|
RESTING METABOLIC RATE
We all talk about it. You’ve heard your friends discussing how “fast” or “slow” their metabolism is based on how quickly or easily they gain, lose or maintain their weight. The truth is we all have a unique Metabolic Fingerprint™ influenced by factors such as body mass, body composition, age, gender and hormones
Let’s begin by clarifying the definition of metabolism. As defined by Merriam-Webster, metabolism is the sum of the processes in the buildup and destruction of protoplasm; specifically: the chemical changes in living cells by which energy is provided for vital processes, activities and new material is assimilated; the sum of the processes by which a particular substance is handled in the living body.
Now that we have cleared that up, what is a Metabolic Fingerprint™? Just as each of us have unique fingerprints, we also have a unique resting metabolic rate (RMR). Your RMR represents the calories that your body burns naturally each day to maintain vital body functions (heart rate, brain function, and breathing). Simply put, it is the number of calories you would burn if you were awake, but at rest all day. Your resting metabolic rate accounts for 60-75% of your daily calorie expenditure. Upon determination of one’s RMR, daily activity (occupational and lifestyle) and exercise are factored in to determine total metabolic rate.
So, as you may have already guessed, determining your unique metabolism is a critical piece of information to appropriately establish daily calorie needs; whether you are trying to gain, lose or maintain your weight. Traditionally, most health and fitness professionals have not had access to measurement technology and have relied on estimates of metabolism using population-based predictive equations. Due to the difference in metabolism among individuals of the same height, weight and age, it is difficult to provide an accurate calorie budget; and therefore more difficult for one to reach their personal goals unless they have had their RMR measured.
Who needs to know their RMR? The answer is simple, anyone who wishes to gain, lose or maintain their weight. Without this missing link, developing an exact calorie budget necessary to support training demands as well as bodily functions becomes a game of trial and error. For example:
- Under eater: 21 year-old male who desires muscle hypertrophy, ht: 6’4” wt: 235# works out vigorously 6 days per week and watches his intake very closely. RMR= 2640 kcal (keep in mind, this number does not account for daily activity & exercise), Average daily intake = approx. 1800 kcal. Despite his dedicated training efforts, his diet clearly does not meet the demands he puts on his body and therefore, he continues to fall short of his goals.
- Over eater: 32 year-old female who desires weight loss and decreased body
fat while training for an upcoming marathon, ht: 5’1”, wt: 155#, trains at
moderate intensity 5 – 6 days per week. RMR=1340 kcal, average daily intake = approx. 3000 kcal. Due to her training of activity, this client believes that she can eat anything and still lose weight. The reality is, despite her training efforts, she is still consuming more calories than she expends and therefore is unable to lose weight.
As enduring athletes, many of you will pull out all the stops in order to shave off a few pounds and cut body fat. Knowing your RMR will allow you to do so safely and sensibly while still providing adequate energy to meet your training demands. |
Live & maintain the healthy lifestyle you deserve!
SIGN UP FOR OUR NEWSLETTER.
|
