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Results - Resting Metabolic Rate Testing (RMR)

Sunday, February 10, 2013

Almost a week ago I blogged about my testing. This is a follow up blog to share my results. We've heard it time and time again, but the bottom line seems to be I haven't been eating enough calories.

"There is one basic truth to weight loss (and I believe we all agree on it): You need to burn more than you eat. Target Metabolic Zones tell you exactly how to do that. The following results of your test show you precisely how many calories your body actually burns, and calculates how many calories you should eat to lose or maintain your weight.

There are 3 categories under "What you burn" --

* Exercise - This is an estimate of the number of calories you would burn with 30 minutes at a moderate exercise level

* Lifestyle & Activity - This is the number of calories you burn performing your daily activities...working, playing, eating, etc. Activity accounts for a significant portion of the calories you burn each day.

* Resting Metabolic Rate - Today we measured your Metabolic Rate. This is the number of calories your body burns everyday at rest.

So my TOTAL ENERGY OUTPUT is a combination of the 3 categories above (RMR + LIfestyle + Exercise) = 3,549 calories

The next section indicates how much to eat and explains I need to burn more calories than I eat.

* Maintenance Zone / 2491 to 3238. Once you reach your goal weight, this is how many calories your body needs to maintain your weight.

* Weight Loss Zone / 1993 to 2491. Comfortable weight loss comes from eating slightly less calories than your body needs. By eating healthy foods throughout the day you should not feel hungry.

* Medically Supervised Zone / 0 to 1993. Very low calorie diets should only be done under medical supervision. Supervision is required to ensure adequate nutrition, and to monitor and treat the potential slowing of metabolic rate.

NOTE: These ranges are unique because my metabolic rate was compared to what is "normal" for my age, height, weight, and sex. The test determined my metabolic rate is normal.

Prior to the test, I was aiming for a caloric range of 1500 to 1800 calories per day and what I've learned from this test is that based on my stats, I wasn't consuming ENOUGH calories. It becomes further complicated by the fact that I'm a T2 Diabetic, and as a result my carb intake is strictly limited. I do not use insulin but I do take 2 Metformin 500mg ER per day, so it's important to balance my carb intake with respect to blood sugar control. I also have to monitor my blood sugar before and after exercise and base my food intake on those numbers.

I'm still processing this information. I'm going to fax it to my endocrinologist and ask for her input and share it with the nurse who coaches me from my insurance provider. I'm determined and I'm not going to let this plateau I've been on get the best of me!


P.S. We had to defer my Vo2 Sub Max Test to this week due to a problem with the equipment.

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Member Comments About This Blog Post
    Happy Valentine's day, friend! Glad you are getting the tools you need to meet your spark goals
    2901 days ago
    Very interesting! I'd love to hear what your endocrinologist has to say, too, if you're willing to share.
    2904 days ago
    Quite a bit of information from one test. I would say my daily activity is higher than average (my job is very physical) add in exercise and I might not be eating enough to lose. I don't have access to such testing, but have been using trial and error to find what works. Have been on a plateau for 3 months so experimenting right now to see what I can do get it going down again. Here's to this helping you get unstuck.
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    2904 days ago
    2904 days ago
    I was thinking the same thing as Debby... According to SP, my BMR estimate (for my age/weight/height) is just under 1700 cal/day, this is what it takes for me to maintain if I was a complete couch potato. Add in work, and it's nearer to 1900. Add in that my exercise is usually less than 200/day, sometimes as low as 30-40 these days, and that brings my total usage to 2100/day max. My calorie range right now (well, I've been way off for a week due to injury and emo eating) is 1200-1550. and it's been good for me, losing slowly & steadily.

    In your description, it lists the "lifestyle & activity"as one factor...I guess your activity level is MUCH higher than mine.
    2905 days ago
    Thanks for sharing this interesting information! There just can't be a one-size-fits-all solution to weight loss. I wish you all the best
    2905 days ago
    3500 Calories? Seriously? That seems awful high to me. But this is really interesting!
    2905 days ago
    2905 days ago
    Well, now you've got the information to fashion your continued plan. good job!

    2905 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.