Resting Metabolic Rate

Written By Sven Borec

Last updated 7 months ago

As we dive into the Diet module in Rolla One, let's start with some foundational concepts: Resting Metabolic Rate (RMR) and Basal Metabolic Rate (BMR).

What is BMR?

Basal Metabolic Rate (BMR) refers to the number of calories your body needs to perform basic life-sustaining functions. These include:

  • Heart function: The beating of your heart

  • Cell production: Creating new cells for growth and repair

  • Respiration: Breathing to take in oxygen and release carbon dioxide

  • Body temperature regulation: Maintaining a stable internal temperature

  • Circulation: Moving blood throughout the body

  • Nutrient processing: Digesting and metabolizing food

How to Calculate Your BMR

You can calculate your BMR using these formulas:

  • 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)

Understanding RMR

In Rolla, we focus on Resting Metabolic Rate (RMR). While RMR and BMR are often used interchangeably, there’s a key difference.

  • RMR accounts for the fact that you might be doing some basic movements even when resting. To find your RMR, we multiply your BMR by 1.1.

How to Increase Your RMR

Boosting your RMR means you'll burn more calories even when you’re not active. Here are some effective strategies to help increase your RMR:

  • Eat More Protein: Include protein in every meal to support muscle maintenance.

  • High-Intensity Workouts: Engage in high-intensity exercises whenever possible to elevate your metabolism.

  • Lift Weights: Strength training can help build muscle, which burns more calories at rest.

  • Stand More: Incorporate standing or moving into your daily routine instead of sitting for long periods.

  • Drink Green Tea or Oolong Tea: These teas may boost metabolism due to their unique compounds.

  • Add Spices: Foods that are spicy can temporarily increase your metabolic rate.

  • Prioritize Sleep: A good night's sleep is crucial for metabolic health.

  • Enjoy Coffee: Caffeine can give your metabolism a slight boost.

By adopting these strategies, you can enhance your metabolic rate, contributing to better overall health and effective weight management.