Had my RMR tested...advice needed!

Orphia

DeguelloTex wrote: »

BarbieAS wrote: »

azulvioleta6 wrote: »

BarbieAS wrote: »

azulvioleta6 wrote: »

8000 steps/day is NOT moderately active--nowhere near in fact.

The only thing that you can do to make up for your low rate is to exercise more.

The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.

I think that you are kidding yourself a bit. 8000 steps a day basically is sitting on your tuchus. Low active means BARELY active.

I know, because I have been around that level lately. I have an extremely low BMR due to serious endocrine problems, and I will gain weight every day if I am moving that little.

Seeing an endocrinologist sounds like a good first step, but I think that you also need to get real with yourself and realize that if you do have a lower metabolic rate, the only real solution is to get serious about exercise.

I don't know why I continue to engage you on this, but here goes.

Per PubMed (http://www.ncbi.nlm.nih.gov/pubmed/14715035):
<5000 steps/day is "sedentary"
5000-7499 steps/day is "low active"
7500-9999 steps/day is "somewhat active" (aka the same as "moderately active")
>10000 steps/day is "active"
<12500 steps/day is "highly active"

Additionally, for my stats (so this is using online estimators and not my RMR test) the Scooby's TDEE calculator shows my TDEE would be 2086 for sedentary, 2391 for low active, 2695 for moderately active, 2999 for active, and 3303 for highly active. When I look at my Fitbit burns for the last 30 days (so this is again using the same types of calculators so it's still not using my RMR test, but it is basing it on my actual daily step activity, including my workouts 3-4 days/week which, again, is NOT included in that estimate of 8,000 steps/day), they range from 2,435 to 3,610 and average 2,804. So, despite the fact that I don't believe the calorie counts are accurate, I believe that "moderately active" perfectly describes my activity level when you consider how much I actually move in a day.

I promise you that I'm not kidding myself, and I promise you that I understand how MFP works and that exercising more burns more calories. That's pretty obvious. My actual daily activity level (once again, without exercise, which you seem to be losing here), though, doesn't actually have anything to do with my question, which was: based on the results of my RMR test (which, by definition, have nothing to do with my activity level or my exercise), whether I should continue trying to lose or eat at maintenance for awhile for the best long-term results, and what the best types of cardio to help my situation are, and if there are any dietary or other medical issues that anyone can suggest considering. Your comments picking apart the word choice I used to describe my activity level don't really add to that discussion, but I thank you for your input.

She's an exercise shamer. Just walk away and do what works for you. I think she took 60K steps up hill in the snow to get to her chemo appointment, so mere mortals have to aim a bit lower.



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Yes, don't worry about what she said. Your chart is correct.

I also second the suggestion to see a doctor, although it would help if you made your food diary public just to be sure there's no red flags. Kind regards.

EvgeniZyntx

DeguelloTex wrote: »

WBB55 wrote: »

Adding muscle really, really does help increase your BMR/RMR. But it's hard to build muscle when you're eating at maintenance or a deficit.

It's mid single digits per pound of muscle per day. Twenty pounds of muscle would be about 120 extra calories.


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Been in fitness for numerous years and have studied anatomy, physiology, and nutrition

about 120 cals to RMR but significantly higher if active...

EvgeniZyntx

BarbieAS wrote: »

So, I'm thinking that I'm going to shoot for a 1,600 goal like was suggested (I liked that), and take my Fitbit out of the equation for now. Some data god here on MFP (I hate that I can't remember who and give them the appropriate credit) set up a spreadsheet where you can input a tested RMR value and it will tell you how to futz your height on Fitbit so that it compensates for any differences - I had to laugh because it told me to put in that I'm 3 feet 3.5 inches tall, but, hey, whatever. I'm going to make that adjustment and keep wearing my Fitbit, and make sure my logging is TIGHT, and then even though I'm not going to use exercise adjustments for now I'll compare Fitbit to MFP in 4-6 weeks and see what it looks like. I'm going to see if I can find some HIIT videos on YouTube or something, too, and even if I can't increase the quantity of my workouts I'll see how much increase in intensity I can handle. And up my protein.

All this sounds good.

Remember to take diet breaks for hormonal and mental sanity every once in a while.

yarwell

BarbieAS wrote: »

TL;DR version: Got my RMR tested, it's in the toilet. What do I do now?

Brief backstory: Current stats: 34 years, old, 5'5", 217lbs. I've had a LOT of trouble losing weight over the last 3.5 years or so. My rate of loss was absolutely nowhere near what my deficit would dictate - like, by a LOT. I use a food scale and am honest about my intake, so my logging is pretty tight. So, I decided to get an RMR test done at my gym via a BodyGem device.

Based on the online calculators out there, my RMR should be in the neighborhood of 1,750 or so. My tested RMR was 1,350.

Katch McArdle formula estimates your RMR at 1520. It uses lean body mass. The 12% discrepancy isn't excessive.

The problem with the purely weight based calculators is they weren't based on a population with today's level of obesity.

fvtfan

BarbieAS wrote: »

BecomingBane wrote: »

Well, to me, it sounds like a doctors visit is already worthwhile? Why wait for the house to be burned down before calling the fire department? Why not call them when the fire breaks out? It sounds like you have plenty of reason to visit the doctor and have some legitimate testing done... why not go do it?

I agree. The only reason I hesitated was because I've seen two different doctors on two separate occasions in the last couple of years, specifically regarding trouble losing weight. One doctor gave me a thyroid test, told me it was normal, and prescribed me phentermine (which I never took). The other doctor gave me a thyroid test, told me it was normal, and sent me to a registered dietitian (who I saw a couple of times and I followed her plan for awhile, with no improvement). Both times they acted like a normal thyroid test indicated that there was nothing more they could do for me. That's why I asked if anyone knew of another medical condition that they could look for that would impact my metabolic rate in this way, otherwise it seems like it's a waste of time. I should mention that my cholesterol, blood pressure, and blood sugar tests over the last few years have all been basically perfect, and I show no signs of PCOS, insulin resistance, or anything like that.

I was told my thyroid was fine TWICE - finally went to an endocrinologist and low and behold I do have hypothyroidism. Go to an endocrinologist and get a full workup - they did 53 different blood tests.