Why a resting metabolic rate measurement can be useful – especially in sport

Many people would like to better understand their metabolism – whether it is for weight regulation, for more energy in everyday life or to improve athletic performance. A modern method for this is resting metabolic rate measurement with indirect calorimetry.
What are the benefits? More than you might think.

What is done?

This measurement uses a mouthpiece or breathing mask to measure exactly how much oxygen the body absorbs (VO₂) and how much carbon dioxide it releases (VCO₂) at rest – i.e. lying or sitting down.
From this, the actual calorie consumption at rest (the so-called resting metabolic rate, or RMR for short) can be calculated. The respiratory quotient (RQ) is also determined, which shows whether the body burns more fat or more carbohydrates at rest.

Resting metabolic rate measurement – an insight into your metabolism

Today I would like to introduce you to resting metabolic rate measurement. During this examination, you lie relaxed on a couch and breathe through a special mask. This mask analyzes the ratio of oxygen and carbon dioxide in the air you breathe. This data provides important information about your basal metabolic rate and shows which energy sources your body mainly uses at rest – be it carbohydrates, proteins or fats.

Why knowing your basal metabolic rate is crucial

Your basal metabolic rate is a key element when it comes to precise nutritional recommendations. If you know your basal metabolic rate, you can determine your total energy requirements much more accurately. This results in customized recommendations for the intake of carbohydrates, proteins and fats – regardless of whether your goal is to lose weight or build muscle.

Results and their interpretation

The analysis of the resting metabolic rate measurement shows how you use your energy sources – for example, the percentage of carbohydrates and fats that are used for energy production at rest. The basal metabolic rate indicates your calorie consumption at rest, without physical activity. In addition, the power metabolic rate is calculated based on your daily activities.

We derive your total calorie requirement from this data. This value is crucial for creating individual nutritional recommendations that are tailored to your macronutrient requirements (protein, fat, carbohydrates), depending on your personal goals such as losing weight or building muscle.

Why is that interesting?

Individual calorie requirement instead of estimated value

Formulas such as Harris-Benedict or Mifflin-St Jeor are practical, but they are often wrong – especially for people who are active in sports. People who exercise regularly usually have more muscle mass or other metabolic adaptations that standard formulas do not take into account.
A resting metabolic rate measurement provides the truly individual requirements so that nutrition and training can be better coordinated.

But this is also very helpful if you want to lose weight and prefer to rely on measurements rather than estimates!

Substrate use: Am I burning more fat or carbohydrates?

The respiratory quotient (RQ) reveals how the body chooses its fuel:

  • RQ close to 0.7 means more fat burning
  • RQ close to 1.0 means more carbohydrate burning

This is particularly exciting for athletes who want to improve their fat burning through training or nutrition or want to know how their metabolism is currently set.

This is exciting for athletes who want to specifically improve their fat burning through training or nutrition or want to know how their metabolism is currently set.

Recognize energy deficiency early (RED-S)

A resting metabolic rate that is too low can be a warning sign of a lack of energy – a problem that can occur in athletes in particular (RED-S = Relative Energy Deficiency in Sport). A measured resting metabolic rate that is significantly lower than the expected value shows that the body has switched to “economy mode”. By adjusting your diet in good time, you can prevent injuries, hormonal problems or loss of performance.

Making training successes visible

Regular measurements show how the resting metabolic rate changes over time – for example due to muscle building or other metabolic adjustments. This makes progress visible that would not be recognizable on the scales alone.

Conclusion

A resting metabolic rate measurement is more than just a number.
It helps to know the real energy requirement, to better understand the metabolism, to recognize energy deficiency at an early stage and to make progress measurable.
This can be a valuable investment, especially for athletes or people who want to optimize their weight or performance.

Resting metabolic rate measurement

💚Do you need support with your workout, rehabilitation after injury or just want to feel more comfortable and healthy in your body overall? Check out our offer or book a free online consultation.⠀

Sources

Frankenfield D et al, 2005 Validation of predictive equations for resting metabolic rate. J Am Diet Assoc.

Melanson EL et al, 2010 Importance of accurate measurement of resting metabolic rate.

Jeukendrup AE, Wallis GA, 2005. measurement of substrate oxidation.

Venables MC et al, 2005 Determinants of fat oxidation during exercise.

Mountjoy M et al, 2018 IOC consensus statement: RED-S.

De Souza MJ et al, 2008 Energy deficiency in exercising women.

Westerterp KR, 2013 Physical activity and energy expenditure.