As we’re slowly progressing to the Diet module within Rolla One, we have to start from the basics. Which is why, we’ll firstly talk about RMR and BRM. 

When you hear about the Resting Metabolic Rate, you probably think about Basal Metabolic Rate. 

The definition of BRM the number of calories you burn as your body performs basic (basal) life-sustaining function. In either case, many utilize the basal metabolic rate formula to calculate their body’s metabolism rate.

This includes the energy your body uses to maintain the basic function of your living and breathing body, including:

💛The beating of your heart

💛Cell production

💛Respiration

💛The maintenance of body temperature

💛Circulation

💛Nutrient progression

Your basal metabolism rate is produced through the following basal metabolic rate formula:

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Now that we got this out of the way, in Rolla we specifically use the Resting Metabolic Rate. Online, you’ll find that RMR and BRM are interchangeable. However, there’s a small difference there. 

We use the Resting Metabolic Rate while still considering that a person does some basic movements, even while they’re resting. Which is why we multiply a person’s BRM by 1.1 to get their RMR. 

To increase your RMR means that you’ll be able to burn more calories while you’re resting. So, let’s look at a couple of ways you can do that: 

💛Eat plenty of protein with every meal

💛Do a high-intensity workout whenever you can

💛Try lifting weights

💛Stand up more often

💛Drink green tea or oolong tea

💛Eat more spicy foods

💛Get a good night’s sleep

💛Drink coffee