RMR Assessment

Coached Clients of SSP are offered:

RMR Testing

Introduction to RMR Testing

Knowing the minimum number of calories your body needs is important if you’re trying to lose, gain or maintain your current weight. Your Resting Metabolic Rate (RMR) is the minimum number of calories your body needs to support its basic physiological functions, including breathing, circulating blood and all of the numerous biochemical reactions required to keep you alive. Resting metabolism occurs in a continual process throughout 24 hours a day and remains relatively constant over time. Resting metabolism is the largest component (typically 60 to 70 percent) of “calories out” in the energy equation. Existing studies suggest that people with lower than expected RMR are more likely to gain weight over a period of time than those with higher RMR. People with lower RMR have “thrifty metabolisms” that conserve calories and promote overweight. Measuring the actual RMR calculates your total daily caloric needs. This value can be used to recommend meal plans and target fat gram goal, whether you are seeking weight loss or peak performance.

In the body, the calories from food are burned in the presence of oxygen. The process is called oxidation, and carbon dioxide, water vapor, and heat are produced. Because the process of oxidation in the body is well understood, the amount of total heat or energy produced by the body at rest (RMR) can be measured. Energy produced by the body at rest is measured from the measured amounts of oxygen consumed and the carbon dioxide produced (exhaled). With O2 & CO2 measurement, it is also possible to calculate your respiratory quotient (RQ). The respiratory quotient is the ratio of carbon dioxide produced divided by the oxygen consumed. It is an index of the proportion of fat and carbohydrate burned for energy production.

Understanding RMR Test Results

The RMR Assessment provides the following measurements:

ratio of the volume of CO2 expired to the volume of O2 consumed, in a given period of time. This will determine the fuel source being metabolized, as fat consumes more O2 in ratio to CO2.
Fat% – Carbohydrate %
represent your body’s preferred fuel source
Resting metablic rate
number of calories you can consume without gaining weight.
Nutritional prescriptions
for calories in/out based on weight management or peak athletic performance

The data reports from the test will be discussed with you in detail. You will also have the opportunity to ask questions. This will ensure that you understand the information.

Your Resting metabolism is influenced by a several factors:

Body weight
A larger person will typically have a higher metabolism because the body must provide energy to keep the extra body mass alive and healthy.
Body composition
Muscle is more metabolically active than fat therefore the leaner the individual the higher the metabolism.
It appears that our RMR gradually declines at a rate of approximately 2% per decade after the age of 30 years. However, this decrease is primarily the result of muscle loss and much of it can be avoided with proper resistance training.
Men tend to have a higher metabolism than women, partly because they tend to be larger and have lower percent body fat than women.
When a person is experiencing stress, they will often tense their muscles, requiring more calories to keep the muscles activated or tensed.
Caffeine and other stimulants like ephedrine can temporarily stimulate body functions and increase RMR, while certain drugs may either increase or decrease RMR.
Children and pregnant women have higher RMR.
Environmental Temperature
Both heat and cold raise RMR.
Not consuming the correct foods in the right proportions for your body will cause a decrease in RMR.

Taking the RMR Test

This test is the starting point for EVERYONE, whether you are new to fitness, need to lose a few pounds or seeking peak performance as a competitive athlete.


  • Dress comfortably
  • Fast overnight. Don’t eat or drink (except water) for at least 8 hours.
  • Don’t engage in any strenuous exercise the day before the test and avoid physical activity as much as possible on the day of the test.
  • If you take insulin, do not take your morning dose until after your test. Take all other medications as usual. Bring all your medications with you to the test.
  • You will recline in a comfortable position for about 15 minutes.
  • You will wear the breathing mask and breathe normally. Tubes from the face mask are connected to the analyzer, which will analyze the air.
  • You will receive immediate reports and results.