What would you do? RMR results

brooke800

My resting metabolic rate results- 1100. Very low for someone who is 5'10" and does a lot of exercise.
I know I should probably increase calories to increase my metabolism, but right now I really need to lose 10 pounds for a big event. I know that sounds ridiculous, and it is, but anyway.
How many calories would you recommend eating per day to lose weight? I do a lot of exercise, but I also sit at a computer a lot.
I know you need to subtract 500 from RMR x activity level, but that would be very little calories (under 1200).
Thoughts?

stfuriada

Lift weights. Increasing lean body mass helps boost rmr.

brooke800

I have been lifting. But how many calories would you eat? Building muscle will take a while

mcarter99

Did you get it tested with an oximeter (not sure if that's what it's called)?

It does sound low but someone who exercises a lot would actually have a lower RMR in that their cardiovascular system is more fit and more efficient. Your exercise itself isn't part of RMR (hence the 'resting').

Are you at a healthy BMI already?

I would eat 1200 and not 'add back'.

brooke800

Yes, I got it tested with the machine that measure oxygen output.
I am at a healthy BMI, but very high for me. I've never been at such a high weight and it is not comfortable.

mcarter99

I think getting from a healthy BMI to a lower healthy one is harder. You might have to track meticulously and also be happy with body composition changes that don't show up on the scale. Try increasing your N.E.A.T. It's an easy way to increase your burn without increasing water retention like a steep increase in exercise intensity often causes.

brooke800

But I still don't know how many calories I should eat. Does anyone know how to figure that out?

Jxnsmma

I'd eat 1200 and not eat back my exercise calories...

Jebbster007

Try increasing your N.E.A.T. It's an easy way to increase your burn without increasing water retention like a steep increase in exercise intensity often causes.

Forgive my ignorance....what is your N.E.A.T.???

worldhurdler

Wow - that is really low! I'm 6'0" and also exercise a lot, but mine is 1800.
You're correct in that the only way to get it higher will be to up your calorie intake, which I strongly recommend you do. Yes, there will be initial weight gain, but my understanding is that after about 4-6 weeks your body will adapt, and you will begin to lose again. Because, really, I'm pretty sure there's no way you want to try and eat only 1100 cals/day for the rest of your life
But, that wasn't your question. If your RMR is 1100, then I would aim for about 1200 cals/day (because just getting up and moving means you burn more than that), and exercise on top of it. You can create your deficient through exercise up through your event, when I would begin to EAT again. I'd highly recommend at least 1600 day.
Curious: how much do you currently weigh?

Brandicaloriecountess

My resting metabolic rate results- 1100. Very low for someone who is 5'10" and does a lot of exercise.
I know I should probably increase calories to increase my metabolism, but right now I really need to lose 10 pounds for a big event. I know that sounds ridiculous, and it is, but anyway.
How many calories would you recommend eating per day to lose weight? I do a lot of exercise, but I also sit at a computer a lot.
I know you need to subtract 500 from RMR x activity level, but that would be very little calories (under 1200).
Thoughts?

Did you include an activity multiplier?

brooke800

Thank you all so much!
Yes, it is ridiculously low. I am 5'10" and 156. I've always been 140 and then suddenly gained weight due to - thyroid and not eating enough. I exercise a lot. I gained that weight while running 50-60 miles a week, crosstraining, walking, yoga, etc.
I will increase my calories soon because no way do I want to continue to have such a slow metabolism. I will do it when I can wear stretchy pants everyday and will avoid scales. Hopefully, it won't be too bad, but I'm scared.

mcarter99

Try increasing your N.E.A.T. It's an easy way to increase your burn without increasing water retention like a steep increase in exercise intensity often causes.

Forgive my ignorance....what is your N.E.A.T.???

Non-exercise activity thermogenesis. Basically, move more. Take the stairs. Park further. Rake your leaves. Wash your car. Get up from your desk more.
http://suite101.com/article/what-is-non-exercise-activity-thermogenesis-neat-a195788

Eating more doesn't increase your RMR.

Are you actually fatter than at your lower weight or just more muscular? That's a lot of exercise.

ouandi

Wow, that is really low. I'm only 5'5" and mine is 1478. I never eat lower than 1500/1600 calories and do a ton of strength training. You need to drop some cardio, increase weights and increase calories. It's the only way.

Think of it this way, you are going to gain weight anyways because your RMR is so low and there is no way you can maintain eating like that for a long period of time OR you can gain a little weight, mostly water, by trying to get that RMR raised to a proper number.

Good luck!

brooke800

I'm fatter. Much. I don't have any clothes that fit.
It is a lot of exercise, but it is what I've done for a long time. I have always been involved in athletics and I just love running. Although, lately I don't love it as much because running with 16-17 extra pounds is much harder.

Why doesn't eating more increase your RMR? I always thought it did... Now I'm curious.

worldhurdler

Yes, eating more WILL increase it. At my triathlon club, a guy came in that had been a professional jetski racer, and for YEARS he had limited his calorie intake because every pound = 1mph slower on the jetski (so he said). He ate about 1000 cals/day. At 5'9", 170ish pounds, you know what his RMR (or BMR) was? 1100!!! Which is nuts. My coach, who is within 1in and 10lbs of his weight, has a BRM of 2200. Because he EATS to fuel his TRAINING.
Anyways, the jetski guy was forced to eat to fuel his body, and while of course there was initial weight gain, he was able to bring his BRM up and could eat normally again, and settled back in at his old weight, but without having to watch every little bite that went into his mouth.

mcarter99

Are you on thyroid meds? Maybe you can increase your T4 by eating more? I don't know. For most of us, our thyroids aren't the problem. It sounds like for you it is, though. What does your doctor say about your low RMR?

http://www.sharecare.com/question/factors-influence-basal-metabolic-rate

Dr. Michael T Murray answered:
Factors that influence basal metabolic rate are:

Body size: Metabolic rate increases as weight, height, and surface area increase.

Body composition: Fat tissue has a lower metabolic activity than muscle tissue. As lean muscle mass increases, metabolic rate increases.

Gender: The basal metabolic rate (BMR) averages 5 to 10 percent lower in women than in men. This is largely because women generally possess more body fat and less muscle mass than men of similar size.

Age: A decrease in lean muscle mass during adulthood results in a slow, steady decline of roughly 0 3 percent per year in BMR after the age of about 30. This can be largely avoided by strength training throughout adulthood.

Climate and body temperature: The BMR of people in tropical climates is generally 5 to 20 percent higher than their counterparts living in more temperate areas because it takes energy to keep the body cool. Exercise performed in hot weather also imposes an additional metabolic load. Body fat content and effectiveness of clothing determine the magnitude of increase in energy metabolism in cold environments; it takes energy to keep the body warm if you work or exercise in very cold weather.

Hormonal levels: Thyroxine (T4), the key hormone released by the thyroid glands has a significant effect upon metabolic rate. Hypothyroidism is relatively common, especially in women near or after menopause. Everyone with a weight problem should have their thyroid function checked by their doctor and treated appropriately if it turns out to be low.

Health: Fever, illness, or injury may increase resting metabolic rate two-fold.

mcarter99

When is your event? I think I would be tempted to scale back on the extreme exercise. A lot. I wonder if that would help your thyroid issue, too. I see it over and over, people doing extreme cardio and just struggling. I don't know what it is. Your body using your LBM for energy maybe? Not sure.

brooke800

The event is my wedding and I don't have much time for alterations to the dress. I realize that isn't more important than my health, but at the moment I really don't want to feel like crap about myself on my wedding day. Honestly, if this was the weight I always was it would be ok. But being that it is so much higher than I've always been and people usually lose weight before their wedding, it is just upsetting.

I wonder, too, if too much exercise my inhibit my thyroid. I'm tall and I have a lot of muscle so my RMR should be faster. The RD was quite shocked.

My dr. increased my meds two weeks ago, but they take a while to kick in. I'm hoping it helps.

mcarter99

Does your doctor know how much cardio you do? And the result of your RMR test?

I wonder too if something went wrong in the test. Can they re-test since the result was so odd? Or can you re-test after a couple weeks of laying off the cardio, at the new med level?

I know this doesn't help but I'm sure you will look fabulous in your dress. When is it?

Jebbster007

Try increasing your N.E.A.T. It's an easy way to increase your burn without increasing water retention like a steep increase in exercise intensity often causes.

Forgive my ignorance....what is your N.E.A.T.???

Non-exercise activity thermogenesis. Basically, move more. Take the stairs. Park further. Rake your leaves. Wash your car. Get up from your desk more.
http://suite101.com/article/what-is-non-exercise-activity-thermogenesis-neat-a195788

Thank you