The resting metabolic rate (RMR) is a crucial component of weight loss. Many people are not aware of what their resting metabolic rate is and how it can affect their weight loss journey. This formula shows how many calories your body needs to perform normal bodily functions, including breathing, circulation, and digestion. All of these functions happen regardless of our physical activity- that is why it is called “resting.”
Resting metabolic rate (RMR) calculators use various factors such as height, age, weight, and gender to look at how many calories you burn each day. You can use this number as a rough estimate, in addition to health tracking devices such as a Fitbit or Apple watch - however; these are subject to error. Other factors such as hormone levels, medications, and genetics all need to be considered when computing RMR. The good news is that you don’t need to know your exact resting metabolic rate - a close estimate can help solve weight loss pitfalls!
I've had many conversations with clients involving them not eating enough calories and hitting a plateau with weight loss. Not eating enough calories can cause your RMR to decrease because it teaches your body to adapt to the lack of nutrition. Below is an example of how your body perceives calories in vs. exercise:
Calorie Intake - Exercise (burned calories) = NET Calories
Your net calorie level is the energy your body receives daily. If your net calories are much lower than your RMR, your RMR will go down to accommodate this. If you plateaued with weight loss on a low-calorie diet - eating fewer calories is probably not the solution. Eating the necessary amount of food for energy will keep your body from thinking it's in starvation mode and allow cortisol levels to go down. To simplify it - you need to eat to lose weight! :)
We recommend having a Registered Dietitian help you calculate the right level of calories specific to your nutrition and exercise habits to help you lose weight. The average RMR for most women is around 1,000-1,200 calories and for men 1,600-1,800 calories. If you're eating less than this and regularly exercising - you probably aren’t eating enough. :) This is good news for those of us who like to eat - be sure to eat healthy and nutritious foods throughout the day for the best results!
Fitness Together can provide motivation and support throughout your weight loss journey. Our certified personal trainers and Registered Dietitians can help you exceed your goals and give you real, life-changing results. Call us today (330) 550-9839 or request a free consultation for more information.
We look forward to hearing from you!