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I Took A Resting Metabolic Rate Test

Here is a day in the life of when I took a resting metabolic rate test. You have to be fasting for an RMR test so see how I got through.

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Before I took my rmr test, I wasn’t super well-versed on how hard it would be!

Yes, I counsel clients who do this, but doing it myself was a bit of a different experince. So, I thought I would walk you through my rmr metabolism test, so you know what to expect!

The Day Of My Resting Metabolic Rate Test

I wake up just before 7 and go downstairs to make coffee (always my first instinct) but then remember I have to fast for my RMR test.

I think how much of a struggle it’s going to be to go without coffee and breakfast until 9, so I prep my coffee protein smoothie for after the test.

peanut butter coffee smoothie in clear glass with straws
Delicious Peanut Butter Coffee Smoothie

Getting 25 grams of protein at breakfast is key for stabilizing my hunger later in the day.

For now, I think about going for a run to take my mind off of my hunger that I always wake up with, but I can’t do that either. That would stimulate my metabolism and I have to be at rest.

I feel like I’m a 2 on the intuitive eating hunger scale!

Instead, I drink lots of water and sit down to watch the news and read blogs (I’m trying not to look at pictures of food).

I am literally dying. I even ate a huge dinner and extra ice cream for dessert last night.

When it’s just before 8am, I head in to the office.

We offer metabolic testing for patients to measure their resting metabolic rates (within 99% accuracy!) to determine how we should make their meal plans, so I figured I’d get tested myself – which required my fasting state.

body gem rmr test

8:25-8:40ish – I get tested. I had to wear this contraption to get an accurate reading of my O2 inhaled and CO2 exhaled in a sitting position with my nose plugged, so I could only breathe out of my mouth.

I did this for about 10 minutes until it got a good reading.

My Resting Metabolic Rate (RMR) was 1400, which is apparently very high for my age, height and weight. I thought it was pretty weird that I was 1400 on the dot.

RMR test results

What is Resting Metabolic Rate?

Your resting metabolic rate (RMR) is the number of calories you burn each day without doing a thing (aka laying in bed).

When we add in daily activities, such as walking downstairs, brushing our teeth, unloading the dishwasher, making coffee, etc., our bodies are “working” and essentially burning through calories at an even faster rate, especially if we add in planned exercise.

So the RMR is by no means a number you should aim for calorie-wise, but it’s a good gauge of what kind of metabolism you have at rest.

And then, depending on your lifestyle from there (activity, working conditions, stress, etc.), we can cater your nutrition.

overnight oats breakfast

8:47 am  – After my rmr test, I scarf down my portable breakfast without an ounce of shame of looking like a starved kid – overnight oats with bluebs, loads of PB, chia seeds, hemp seeds, cocao nibs, pumpkin + greek yogurt.

I then work on some meal plans and education powerpoints. We have a range of powerpoint topics that we keep on hand for patients, depending on their condition or needs.

I like making these! This one is on the Glycemic Index.

Glycemic Index education powerpoint

12: 36-1:03 – Lunchtime! I have a kale salad with grilled chicken, a hard boiled egg, and an eggplant hash mixture with a side of homemade tahini dressing.

I added some water and lemon juice to thin it out.

And a side of chocolate zucchini muffins. I also brought extra for the other gym workers.

white bowl with chocolate chip mmuffins and a glass of milk in the background

1:15-4:15 ish – See clients. We had some Spanish-speaking clients so we used a translator.

I worked with a CDE today (Certified Diabetes Educator) so I actually learned a ton about insulin injections (insulin can be so tricky) and working with patients about lifestyle changes and how and when to test their blood glucose.

We can never stop learning as RD’s!

spanish brochure

4:30 – For an afternoon snack, I have my favorite trail mix bars. I always make these in bulk to freeze.

They are a great snack because they offer fat, protein and carbs all in one!

vegan trail mix bars cut after coming out of the freezer

Then I head home to change real quick and drive down to the city for a workout class.

I go for a walk along the greenway near the “Metropolitan” uptown district for the second day in a row. Although it was supposed to rain, it’s beautiful out.

sugar creek greenway in Charlotte

I’ve done some pilates but had never done barre, so I was a bit intimidated going in.

I am fairly uncoordinated, definitely not into ballet, and don’t have much balance. Typical runner traits? But the teachers are so supportive and it really is for anyone.

Xtend barre

We did lots of leg squats and pulses, arm and core work – it truly is a total body workout.

Definitely a great strengthening workout and I fear what my legs are going to feel like today.

xtend barre class

After the class, I come home to heat up leftovers of this sweet potato eggplant hash recipe.

Sauteed eggplant, sweet potatoes, tomatoes, kale and spices. Kind of like this vegan breakfast hash.

closeup of sweet potato kale hash with black beans in cast iron skillet | Bucket List Tummy

Then, it’s dessert and netflix on the couch with Ed as I write this post.

I’m kind of obsessed with Talenti ice cream.

This was cookie dough, which was good, but I think my favorite flavors are still caramel cookie and peanut butter pretzel!

Have you tried Talenti? 

Talenti ice cream

10:01 – Kindle reading in bed. I am really getting into When I’m Gone and have been staying up past my bedtime reading along in suspense!

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  1. I so wish I could get Talenti here in the UK, it always looks so good. I would be really interested to see what my RMR is, though I am very glad that you made a point of mentioning that a persons’ RMR is NOT an indication of energy actually used in a day (really appreciated that).

    1. I wish I could send you some – it’s so creamy! Yes, RMR is definitely not useful in terms of the energy we actually burn during the day since we are actually alive, breathing and moving, and it can be confusing, but I do think it’s important for people to realize that! 🙂

  2. I really want to try a barre class, it would be a good change from my normal routine. That’s so cool that you got to test your metabolic rate! The fasting for that long in the morning would have killed me too lol! And no coffee?! Even worse 😉

  3. Oh, I got so excited while reading this post! It’s so awesome to see what you are doing now that you are an RD.
    So, I have always wanted my BMR tested haha, I really want to know what mine is!
    Also, we have just finished the diabetes topic and man do I agree that insulin and diabetes is one tricky subject, must of been fun to get all that knowledge from the CDE.
    I seriously LOVED this post, wouldn’t be opposed to seeing more day in the life posts in the future 🙂

    1. Short acting, Long acting, immediate release – so much to know. I really credit those who have it down pat. I’m glad you loved the post! It was fun to do so I will likely do more 🙂