Get your Metabolic Rate tested !! My Metabolic reset story

Fr3shStrt

I got my RMR tested today.
I really thought (hoped) it would be higher. 1512 isn't bad, but using the online calculators I was assuming my BMR to be about 1500. I am now very curious what my BMR is.
The nutritionist I met with in order to get tested suggested I eat about 1450 per day to lose weight. Considering I lift 3 days a week, I'm thinking that is kind of low. I'm going to try 1600/ day and see how that goes.

heybales

How long does my weight have to be stable before I know I have stabilised and realised I have hit my tdee?

Since the middle of march until now the 6th April I have been fluctuating between a 1.5 kg range.The highest weight being 61.1. I have a feeling I have stablised but just wondered if I should give it another 2 weeks just to make sure. What do you think?

I'm thinking I'll start my cut at a slight defecit of 10% starting 3 months after my metabolic reset on May 2nd. My weight seems to be looking like its consistent the past couple of weeks so I think i've hit the right tdee calories now

That's a good sign if you already tested your 250 more daily for 2 weeks.

If that sort of fluctuation isn't due to invalid weigh-in days, or vastly different sodium levels day before, then it sounds like glucose stores are going down and up. If valid weigh-in day, that really shouldn't happen if eating at TDEE.

thisisiamj

Bump... great info. I've been eating above TDEE for about 3 weeks... not purposely though, just been really hungry lately. Back to cutting again, but this makes me rethink my calorie goals, probably way too low on my exercise days which is 4-6 days/week.

heybales

I got my RMR tested today.
I really thought (hoped) it would be higher. 1512 isn't bad, but using the online calculators I was assuming my BMR to be about 1500. I am now very curious what my BMR is.
The nutritionist I met with in order to get tested suggested I eat about 1450 per day to lose weight. Considering I lift 3 days a week, I'm thinking that is kind of low. I'm going to try 1600/ day and see how that goes.

Do you have the spreadsheet referenced in posts above or on my profile page?

Fill out stats on Simple Setup tab, then go to TDEE Deficit tab.
Top right, RMR section.
There is Cunningham RMR calculated from your bodyfat%.
Enter your tested RMR.
There is the BMR based on that using Katch.
There is also the amount of BF% that would go with your tested value, if your are within the normal 5% range of RMR for your BF%.

So with that info, if tested is higher than calculated, use the BF% shown there on the Simple Setup tab instead.
This reflects the fact you probably have more LBM, and you'll want to eat appropriate to that to retain muscle mass.

If the tested is lower than calculated but within 5% range, still use that BF% on Simple Setup tab.

If lower than 5% range, assume you are suppressed, rather than accidentally making it worse by eating even less.
Keep your BF% estimate on Simple Setup with whatever the calc's came up with.
You'll want to try to increase it to what should be expected. Unless you know you have a thyroid problem.

Fr3shStrt

Do you have the spreadsheet referenced in posts above or on my profile page?

Fill out stats on Simple Setup tab, then go to TDEE Deficit tab.
Top right, RMR section.
There is Cunningham RMR calculated from your bodyfat%.
Enter your tested RMR.
There is the BMR based on that using Katch.
There is also the amount of BF% that would go with your tested value, if your are within the normal 5% range of RMR for your BF%.

So with that info, if tested is higher than calculated, use the BF% shown there on the Simple Setup tab instead.
This reflects the fact you probably have more LBM, and you'll want to eat appropriate to that to retain muscle mass.

If the tested is lower than calculated but within 5% range, still use that BF% on Simple Setup tab.

If lower than 5% range, assume you are suppressed, rather than accidentally making it worse by eating even less.
Keep your BF% estimate on Simple Setup with whatever the calc's came up with.
You'll want to try to increase it to what should be expected. Unless you know you have a thyroid problem.

Thanks! I will do this all tonight when I get home from work.

ETA: from what I understand the RMR fluctuates because the testing situation isn't as strict as BMR testing. I ate a breakfast of 250 calories and then fasted for 4 hours before testing. Does that make my RMR results a little more close to my BMR?

heybales

Thanks! I will do this all tonight when I get home from work.

ETA: from what I understand the RMR fluctuates because the testing situation isn't as strict as BMR testing. I ate a breakfast of 250 calories and then fasted for 4 hours before testing. Does that make my RMR results a little more close to my BMR?

If still digesting, so that will depend on what it was and how your body does it, that would have inflated the RMR over reality.

If you exercised yesterday and body was still spending extra energy on recovery, inflated too.

Normally there is about 150-250 spread between BMR and RMR. Actually 0.4 * LBM + 130.

Kim55555

Hi everyone!

Happy to see I have inspired so many!

My latest update

On April 8 2013 I celebrated my 3 year weight loss anniversary. I decided to start my cut a few weeks early as I was keen to make my commitment on my anniversary date. My metabolic reset lasted 9 weeks.

I'm so glad I took the time to find out what my tdee is, and what happens to me if I go above tdee and keep lifting heavy (I pack on muscle haha)

My average Gross Tdee stat was 2362.

So my Gross TDEE is approx 2350 with my moderate/high activity level

This info is vital to know for a variety of reasons when I do decide to maintain. One example: If I eat a lot more than this then I need to balance eating a bit under my tdee for the next couple of days.

My average Net TDEE calorie stat was 2155. I'll round down to 2150

All of these stats are just approximations it's not 100% of course, nothing is!

Maybe I should have kept eating at tdee for a few more weeks but I was keen to start my cut again and felt the time was right to start the cut plus I felt my weight had stabilised to start eating at a deficit again!

So I have set my net calories to 1800 & I'm trying not to go over gross calories per day. The only time I'll eat over 2100 is if I go on a long bike ride or there is some kind of occasional special event or I decide to have a refeed. I'm thinking that every 7th day I'll eat at my net maintenance amount for the benefit of my hormones and leptin levels. Plus it means I get to have a little more food if I go out. Its also good psycologically/physiologically to eat at tdee every now and again.

Right so here are my stats:

Gross Tdee - 2350
Net Tdee - 2150
Cutting net - 1800

I'm having second thoughts on my cutting amount now. 1800 is more than & 10 % defecit ! Perhaps I should first experiment with 1950 net and see how I go with that amount for the next 8 weeks. If I don't lose measurements or look thinner then I could cut down to 1850 and try that for the following 8 weeks. What do you guys think ?? A key point is... I have to remind myself that I managed to lose fat whilst gaining some muscle eating above my tdee during my reset, hmmm so I think I've answered my own question lol. I think I will cut at 1950 & see how I go for the next 8 weeks.

I don't get measured until the 24th April ( 2 weeks time) which is unfortunate. I'll try to see if there is a cancellation. I'll take monthly photos measurements & skin folds and see how I fit in my clothes over this time period. I doubt the scale will move again so i won't be judging my progress with the scale again lol! My body seems to like 61 now!!

There was a lady I hadn't seen for a while at work yesterday and she put her arm around my waist commenting I was fading away. I told her I put on 3 kg she said "noooooo, nooooo way!!! ". I told her I'd put muscle on and lost fat.

Kim55555

How long does my weight have to be stable before I know I have stabilised and realised I have hit my tdee?

Since the middle of march until now the 6th April I have been fluctuating between a 1.5 kg range.The highest weight being 61.1. I have a feeling I have stablised but just wondered if I should give it another 2 weeks just to make sure. What do you think?

I'm thinking I'll start my cut at a slight defecit of 10% starting 3 months after my metabolic reset on May 2nd. My weight seems to be looking like its consistent the past couple of weeks so I think i've hit the right tdee calories now

That's a good sign if you already tested your 250 more daily for 2 weeks.

If that sort of fluctuation isn't due to invalid weigh-in days, or vastly different sodium levels day before, then it sounds like glucose stores are going down and up. If valid weigh-in day, that really shouldn't happen if eating at TDEE.

Thanks

I'm a little confused though! Are you saying that fluctuations mean that your glucose stores are going up and down? And that you shouldn't fluctuate much if your eating at your tdee? Because I was fluctuating between up & down approx 1.5 kg. I'm confused!

RetiredAndLovingIt

Bump

heybales

I'm a little confused though! Are you saying that fluctuations mean that your glucose stores are going up and down? And that you shouldn't fluctuate much if your eating at your tdee? Because I was fluctuating between up & down approx 1.5 kg. I'm confused!

So think of it this way.

If you weighed on valid day which I've mentioned. You've had a chance to top of glucose stores on rest day and not drain them. So there should be little up or down water weight related to that.
If normal sodium day before, little variation there.

Only variation would come from glucose stores not being topped off.
Why would they not be topped off sometimes if you just had a rest day, but sometimes they would be?
Because the carbs you ate on the rest day were sometimes not enough, sometimes enough, to top them back off.
Why not enough?
Because sometimes they were more depleted, sometimes not.
Why?
Because eating on the previous exercise day didn't make up for them totally. Because you didn't actually eat enough. Or eating too low carb for amount of exercise being done, that is only other possible way that works, like less than 100 grams a day, which is only 400 calories, which you could burn that much glucose very easy.

I agree on 10% from gross to start with. Not the over 500 you first thought of. Not the 10% from net you are thinking of.

Your net figure assumes you really know the calorie burn of the exercise.
Besides, you take 10% off net, are you going to eat back the exercise calories?

Kim55555

I'm a little confused though! Are you saying that fluctuations mean that your glucose stores are going up and down? And that you shouldn't fluctuate much if your eating at your tdee? Because I was fluctuating between up & down approx 1.5 kg. I'm confused!

So think of it this way.

If you weighed on valid day which I've mentioned. You've had a chance to top of glucose stores on rest day and not drain them. So there should be little up or down water weight related to that.
If normal sodium day before, little variation there.

Only variation would come from glucose stores not being topped off.
Why would they not be topped off sometimes if you just had a rest day, but sometimes they would be?
Because the carbs you ate on the rest day were sometimes not enough, sometimes enough, to top them back off.
Why not enough?
Because sometimes they were more depleted, sometimes not.
Why?
Because eating on the previous exercise day didn't make up for them totally. Because you didn't actually eat enough. Or eating too low carb for amount of exercise being done, that is only other possible way that works, like less than 100 grams a day, which is only 400 calories, which you could burn that much glucose very easy.

I agree on 10% from gross to start with. Not the over 500 you first thought of. Not the 10% from net you are thinking of.

Your net figure assumes you really know the calorie burn of the exercise.
Besides, you take 10% off net, are you going to eat back the exercise calories?

Thanks, I think i understand it now.




Gross Tdee - 2350
Net Tdee - 2150


Ok, good idea, I'll try that ! plus it saves me haviing to figure out what i burnt for each session, plus my guesses may not be accurate as you said ! I'll take 10% off my gross, ao i'll average 2150 gross calories. I'll input my exercise calories as 1 calorie burnt instead

thanks

sittingontopoftheworld

OP did you figure out your TDEE by trial and error? How did you settle upon such an accurate number?

Kim55555

Yes trial and error and no nothing can ever be accurate. This is just a tool to help you work out your approx gross calories.

As an example here are my February stats.

Feb 2 - 2467       Feb 18 - 2795
Feb 3 - 2409       Feb 19 - 2684
Feb 4 - 2718         Feb 20 - 2720
Feb 5 - 2675       Feb 21  - 2375
Feb 6 - 2665       Feb 22 - 2656
Feb 7 - 2580.      Feb 23 - 2497
Feb 8 - 2313.        Feb 24 - 2892
Feb 9 - 2572.       Feb 25 - 2680
Feb 10 - 2508.     Feb 26 - 2938
Feb 11 - 2783.       Feb 27 - 2624
Feb 12 - 2807.     Feb 28 - 2473
Feb 13 - 2652. 
Feb 14 - 2583
Feb 15 - 2631
Feb 16 - 2768
Feb 17 - 2670

71135 / 28 days =  Gross 2540

cardinalsfootball

bump

Kim55555

My reappraisal has shocked me into action. I've struggled these past few weeks on my cut and have been eating 2-300 more calories than my goal. Since January I have put on 3.5 kgs and turns out I put on 6 cm on my waist!

Anyway I have been shocked into action, set myself the goal to hit 1900 gross calories. I'm sure the 1st couple of weeks will be the hardest because I have been used to eating lots more for the past few months, but I'm determined. I will have a reappraisal in 8 weeks time to check on my progress plus I'll be taking photos

Lumen1505

bumpity....to read later x

Kim55555

Well I'm happy to report i'm finding it easier now to eat my goal amount. It took about a month of trying lol before I was successful. As I tend to eat over my goal I decided to set my gross calorie goal at 1850 in the hopes I can average about 1900. Sometimes I can go up to 2000 but in the end i'm hoping to average 1900. For the 1st 5 days i averaged about 1920 gross. Its a good start !

So its day 6 now and so far so good yey ! After eating a lot more for nearly 3 months it was a challenge to go back down in calories but im doing it now woohoo.

CAS317

bump

wordpainter09

Bump

Diamond05

Bump

jadethief

bump for later

Kim55555

juleskitcat

bump

bakerseve17

ooh i appreciate this post. love it

Kim55555

Thanks, your welcome!

heybales

Kim, I was reminded lately about another little research dig I'd done in the past, in prep for another post.

The timing of your RMR test within the month could easily reflect the fact you are at a high or low BMR, and potential for 200-400 calorie spread for the max variation in the month.

http://ajcn.nutrition.org/content/36/4/611.full.pdf+html

Just to keep in back of mind, was test done on the hill or valley of the month, or nicely on the side of the hill?

In our study, there is an average differ- ence of 0.25 kcal/min or 359 kcal/day in the BMR from its zenith, before menses, to its nadir, after ovulation.

So depending on the timing of your test, that may not be your avg value.

Kim55555

Kim, I was reminded lately about another little research dig I'd done in the past, in prep for another post.

The timing of your RMR test within the month could easily reflect the fact you are at a high or low BMR, and potential for 200-400 calorie spread for the max variation in the month.

http://ajcn.nutrition.org/content/36/4/611.full.pdf+html

Just to keep in back of mind, was test done on the hill or valley of the month, or nicely on the side of the hill?

In our study, there is an average differ- ence of 0.25 kcal/min or 359 kcal/day in the BMR from its zenith, before menses, to its nadir, after ovulation.

So depending on the timing of your test, that may not be your avg value.

Good point! I hadn't really thought about that too seriously. It had crossed my mind though because when I scheduled my next rmr test appointment I remember thinking that I wanted to be tested about the same time each month because of this very reaon ! It didn't work out unfortunately. I was due to go back exactly 4 weeks later to fall in line with my menstrual cycle but I had to postpone it a week as I had a really bad cold and the cold would have effected the test!

Next time I'll make sure I schedule according to my cycle, although mine tends to not be a regular clockwork thing. I've been noticing I get mine a bit earlier every month, making it hard to tell the exact point im at in my cycle etc. so what I have been doing lately is I type into my notes section in MVP when my period starts so I'll know when to expect it to arrive the next month. Wow 359 is a huge amount !! Thanks for the info !

savithny

Kim, I was reminded lately about another little research dig I'd done in the past, in prep for another post.

The timing of your RMR test within the month could easily reflect the fact you are at a high or low BMR, and potential for 200-400 calorie spread for the max variation in the month.

http://ajcn.nutrition.org/content/36/4/611.full.pdf+html

Just to keep in back of mind, was test done on the hill or valley of the month, or nicely on the side of the hill?

In our study, there is an average differ- ence of 0.25 kcal/min or 359 kcal/day in the BMR from its zenith, before menses, to its nadir, after ovulation.

So depending on the timing of your test, that may not be your avg value.

Interesting! Thank you for posting this, because I was unaware there was such a variation across the month.
Darn, even the "simple" idea of "calories in/calories out" is complicated!
I'll need to check and see when mine was done.

Kim55555

I asked about this from the place i got my rmr tested and the exercise physiologist reply was:

Hi Kim,
For optimal comparison, yes...however the variation depends on the individual:)

Kim55555

Check out this link. Some interesting videos

The Metabolic Slowdown Thread

http://forum.bodybuilding.com/showthread.php?t=150242583