BMR VS RMR – What’s The Difference?
If you are into weight loss, you may have already heard the terms BMR and RMR. Most people think the basal metabolic rate (BMR) and resting metabolic rate (RMR) are synonymous. In truth, BMR and RMR have many differences that can make a big difference when it comes to counting macros and losing weight. Understanding the difference between these two terms is crucial to losing weight successfully.
This article provides information on BMR VS RMR and their differences and using a weight loss calculator.
What Is BMR?
Basal metabolic rate or BMR is a measurement taken to determine the energy expenditure of a person under an ideal resting state. The individual should be fully awake but at complete rest to take this measurement. It measures the amount of energy required for the basic body functions of the individual. It’s measured in calories. The basic body functions of a person include breathing, digestion, blood circulation, and the functioning of the vital organs in the body. In short, BMR is the heat energy released by an individual when he or she is in a perfect resting state.
This measurement is taken under highly restrictive conditions where the individual has to be at complete rest before the measurement is taken. The individual should rest for at least 12 hours in a darkened room for this purpose. He or she should have eight hours of a sound sleep at night under the supervision of a researcher before taking the measurement. The person should fast for at least 12 hours before the BMR is taken. The reading is taken in a reclining individual once all of the above requirements have been satisfied. The individual shouldn’t exert any extra energy – even mental energy – while undergoing the test. Any type of unnecessary exertion can affect the reading.
What Is RMR?
Resting metabolic rate or Resting Energy Expenditure (REE) is a measurement that shows how much energy is needed to keep the body in perfect homeostasis while the individual is sleeping. The process is much less restrictive compared to BMR because the former is conducted while the person is asleep. It doesn’t need the person to sleep 8 hours or rest for 12 hours before taking the measurement.
RMR can be done at any time of the day and is conducted after 3-4 hours of fasting. Similar to BMR, RMR is also designed to measure the amount of energy one expends in 24 hours while maintaining basic body functions such as breathing, blood circulation, heartbeat, and a normal temperature. The previous sports activities, diet, and light activities are not taken into consideration when getting this measurement. This measurement is more practical compared to BMR because it is obtained more realistically. RMR measures the energy expenditure of a normal person with a reduced workload.
How BMR VS RMR Affect Your Weight Loss?
Once the test results have arrived, you will notice that your RMR reading is a little higher than the BMR. The difference should be less than 10% as per the National Research Council. Medical experts state that your BMR is more accurate than the RMR reading. The reason is the restrictive procedure required to get the BMR. The BMR is a purer reading and estimation of calories burned.
The BMR can help determine the number of calories you need to lose weight successfully. Weight loss boils down to eating fewer calories than your body needs to function. If you want to lose one pound a week, you need to reduce the daily intake by 500 calories. To calculate the number of calories needed to maintain your current weight, you need to multiply your BMR by the “Activity Factor.” Here is the Activity Factor of different groups of individuals.
. If you have a desk job and are not that active, your Activity Factor is 1.2
. If you exercise 1 to 3 days a week, your Activity Factor is 1.375
. If you exercise 3-5 days a week, your Activity Factor is 1.55
. If you exercise 6-7 days a week and are involved in sports, your Activity Factor is 1.725
. If you have a physically demanding job or training for a marathon, your Activity Factor is 1.9
As you lose weight, your BMR will also decrease. That means you should eat less as you lose weight and you continue to drop pounds. Loss of muscle can be responsible for some of the decrease in BMR. You can offset some of the changes in your BMR by performing strength training exercises to rebuild muscle. Use free weight two to three days a week to work on your muscles.
Why Counting Macros Is Important For Weight Loss Goals!
The food we consume is made up of three basic macronutrients or macros. They are carbohydrates, protein, and fat. Counting macros is crucial to the success of losing extra pounds. It can free you from the good food, bad food mindset. You need to know your basal metabolic rate (BMR) and resting metabolic rate (RMR) before counting your daily caloric intake. Your total daily caloric intake should include an ideal macronutrient breakdown such as:
. Carbohydrates – 45-65% of total calories taken
. Protein – 10-35% of total calories taken
. Fat – 20-35% of total calories taken
These ratios may not fit your specific weight loss goals. You need to fine-tune these ratios to meet your specific needs and goals.
The aforementioned article provides information on BMR VS RMR and their main differences.