What is RMR?Your Resting Metabolic Rate (RMR) is the engine of your metabolism, accounting for 60-70% of the calories you burn daily. It’s the energy your body uses to perform essential functions like breathing, circulating blood, and maintaining body temperature—even when you’re at rest.
But here’s the catch: RMR isn’t a fixed number. It’s dynamic and influenced by factors like muscle mass, weight, activity levels, and even your hormones. Understanding your RMR is key to unlocking your metabolism and creating a plan that works for you.
Why RMR Is More Than Just a Number
Most people think of their metabolism as "fast" or "slow," but RMR is much more nuanced. Here’s what you need to know:
1. RMR and Body Size
Larger individuals (both in muscle and fat) tend to have higher RMRs because it takes more energy to maintain a bigger body.
Key Insight: Losing weight reduces your RMR because your body needs less energy at a smaller size.
2. RMR and Muscle Mass
Muscle is the most metabolically active tissue in your body, burning more calories at rest than fat.
Every kilogram of muscle burns approximately 10-15 calories per day, even when you’re not moving.
Key Insight: Building and maintaining muscle is one of the most effective ways to support a higher RMR.
3. RMR and Fitness
Fitter individuals often have a higher RMR because regular exercise improves muscle mass and metabolic efficiency.
However, fitness isn’t the only factor—other components like diet and daily activity levels play a role too.
What Causes RMR to Change?
RMR isn’t static. It adapts based on your lifestyle, diet, and even hormonal fluctuations. Here’s how:
1. Metabolic Adaptation
When you drastically reduce calories or lose a significant amount of weight, your body adapts by lowering your RMR to conserve energy. This is a survival mechanism designed to protect you from starvation.
Example: Hunger hormones like ghrelin increase during calorie deficits, making it harder to stick to a plan.
Real-Life Insight: Athletes like boxers often see their RMR drop halfway through training camps as their calorie intake decreases and weight loss progresses.
2. Hormonal Fluctuations
For women, hormonal changes during the menstrual cycle can cause temporary increases in RMR, particularly during the luteal phase (the week before menstruation).
Key Insight: Understanding your body’s natural rhythms can help you optimise your energy and calorie needs.
Can You Actively Change Your RMR?
While you can’t completely overhaul your RMR, there are ways to optimise it and prevent unnecessary slowdowns:
1. Build Muscle
Muscle is your best ally for a higher RMR. Strength training combined with a protein-rich diet helps you maintain and grow muscle mass.
Action Step: Incorporate 2-3 strength-training sessions per week.
2. Avoid Extreme Calorie Cuts
Drastic calorie deficits can cause your RMR to plummet. Instead, aim for moderate, sustainable calorie reductions to support fat loss without triggering metabolic adaptation.
Action Step: Use small calorie deficits (10-20% below maintenance) to avoid shocking your metabolism.
3. Stay Active
Daily movement (NEAT) and regular exercise prevent your body from slipping into energy-conservation mode.
Action Step: Add simple habits like standing during calls, taking short walks, or fidgeting more.
4. Monitor and Adapt
Your RMR will change as your weight and activity levels shift. Regularly reassess your calorie and activity targets to ensure they align with your goals.
Action Step: Use tools like metabolic testing to track your RMR and adjust your plan as needed.
Key Takeaways
RMR is dynamic: It adapts to changes in weight, activity levels, and hormones.
Metabolic adaptation is real: Drastic calorie cuts or significant weight loss can lower your RMR.
You can influence your RMR: Building muscle, staying active, and avoiding extreme diets help support a higher metabolic rate.
It’s personal: Your RMR is unique to you and changes over time. Think of it as a moving target, not a fixed number.
The Metabolic Method Perspective
At Metabolic Birmingham, we believe in working with your metabolism, not against it. Understanding your RMR is the foundation of creating a personalised plan that supports fat loss, energy, and overall health. By focusing on sustainable strategies like strength training, daily movement, and balanced nutrition, you can optimise your RMR and achieve long-term results.
💡 Ready to learn more about your RMR and how to optimise your metabolism? Book your free discovery call to see how we can help:
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