I would go for the full VO2max test, even though that stat by itself won't be the most useful for training probably.

But from that test, they establish a baseline first, usually 3-5 min sitting rest.
If you can confirm 5 min rest or ask for it, and really calm down quickly (practice), and request that you get the stats later that shows every 10-20 sec stat of HR and VO2 and VCO2, you just got the figures required to get your RMR. Same exact thing method the longer RMR test uses, but close enough.

In addition, usually in the VO2max test, they'll look at the same stats, and at the point it deflects and skyrockets for VCO2, you hit lactate threshold. So just got lactate threshold test too. If they real separate that into another cost, why, those cheap ....

The VO2max is useful figure too, but better HR training comes from basing it on LT, which you can raise with good training. VO2max is mostly genetic though you may have some movement. But LT training will handle that one too automatically.

And if you can get those bare minimum stats, HR, VO2, and VCO2, for the whole time, like every 10-20 seconds, which should be possible, you can make your own spreadsheet of how many calories you do burn at each HR range, usually narrowing it down to a 10 bpm range, or 5. And how many of the calories was fat burn, how many was carb burn.

And if you have a Garmin that supports it, many which have an option to load in a New Leaf profile containing that info - you can make that profile yourself and upload it.
Personally, I was going to do that, but I've found the Firstbeat algorithms to be incredible and don't want to knock them out with that profile info.
And I didn't want to do the New Leaf, because from reviews the do an estimate HRmax test, never truly getting to upper reaches.

So the VO2max will be more expensive, so I'd make sure you are at decent peak of aerobic ability, like not just starting out with exercise. And check hospitals locally that specialize with heart stuff, they have that equipment already and around here, are cheaper than the few athlete focused companies with same equipment, who need to make up the initial cost of equipment.

Before doing it, confirm what protocol they use too. And whether biking or running. I already knew my HRmax was the same from personal testing, and post VO2max test for treadmill, the LT was the same on the spin bike - so I match. Most folks don't, depending on which sport you came from doing first usually. It appears runners going to bike have harder time, bikers to running have easier time, reaching the same levels.
If biking, confirm what cadence they require and if you get to bring pedals and shoes, if you can stand, ect. Do some practice sessions with same format first.
My first one was walking only allowed, up to 22% grade. Something my achilles were not used to at all, and they cramped up early with pain giving false HRmax and VO2max reading. I did personal running test later on own and found true HRmax and estimated VO2max, which fit right in with where it would have been if I'd finished test.

Second one they allowed jogging when I wanted, but still up to 22% grade. At least nothing cramped up early, just good ole quad burning. But I still wish I'd thought about doing hill sprints for several weeks prior just to have a real fair test.
Sadly they got new software, and couldn't give me the same 20 sec interval stats, just the stats at end of each block. Very annoying.

That's my, uhm, brief comments on the topic.

I had my RMR and fitness levels tested last year. It was great and very insightful. I highly recommend it.

I did..my actual RMR was significantly lower than MFP or other sites calculate. It's worth getting it done..

I did..my actual RMR was significantly lower than MFP or other sites calculate. It's worth getting it done..

Was it lower because of suppressed metabolism from undereating for activity level, or other reasons?

A similar case study was published by Jampolis (2004).
A 51 year old patient complained of a 15 lb weight gain over the last year despite beginning a strenuous triathlon and marathon training program (2 hours per day, 5-6 days per week). A 3 day diet analysis estimated a daily intake of only 1000-1200 Calories.
An indirect calorimetry revealed a resting metabolic rate of 950 Calories (28% below predicted for age, height, weight, and gender).
After medications and medical conditions such as hypothyroidism and diabetes where ruled out, the final diagnosis was over-training and undereating. The following treatment was recommended:

Increase daily dietary intake by approximately 100 Calories per week to a goal of 1500 calories
32% protein; 35% carbohydrates; 33% fat
Consume 5-6 small meals per day
Small amounts of protein with each meal or snack
Choose high fiber starches
Select mono- and poly- unsaturated fats
Restrict consumption of starch with evening meals unless focused around training
Take daily multi-vitamin and mineral supplement
Perform whole body isometric resistance training 2 times per week

After 6 weeks the patient's resting metabolism increased 35% to 1282 Calories per day (only 2% below predicted).
The patient also decreases percent fat from 37% to 34%, a loss of 5 lbs of body fat.

Jampolis MB (2004) Weight Gain - Marathon Runner / Triathlete. Medicine & Science in Sports & Exercise, 36(5) S148.

Unless other reasons stand in the way, recovery is possible. Because the BMR and RMR based on weight / bodyfat% are pretty tight, it just takes so much energy to take care of so much LBM.

And for anyone reading, RMR is higher than BMR.
If measured RMR is lower than estimated BMR by weight/bodfat, then you got a problem.

I did..my actual RMR was significantly lower than MFP or other sites calculate. It's worth getting it done..

Was it lower because of suppressed metabolism from undereating for activity level, or other reasons?

A similar case study was published by Jampolis (2004).
A 51 year old patient complained of a 15 lb weight gain over the last year despite beginning a strenuous triathlon and marathon training program (2 hours per day, 5-6 days per week). A 3 day diet analysis estimated a daily intake of only 1000-1200 Calories.
An indirect calorimetry revealed a resting metabolic rate of 950 Calories (28% below predicted for age, height, weight, and gender).
After medications and medical conditions such as hypothyroidism and diabetes where ruled out, the final diagnosis was over-training and undereating. The following treatment was recommended:

Increase daily dietary intake by approximately 100 Calories per week to a goal of 1500 calories
32% protein; 35% carbohydrates; 33% fat
Consume 5-6 small meals per day
Small amounts of protein with each meal or snack
Choose high fiber starches
Select mono- and poly- unsaturated fats
Restrict consumption of starch with evening meals unless focused around training
Take daily multi-vitamin and mineral supplement
Perform whole body isometric resistance training 2 times per week

After 6 weeks the patient's resting metabolism increased 35% to 1282 Calories per day (only 2% below predicted).
The patient also decreases percent fat from 37% to 34%, a loss of 5 lbs of body fat.

Jampolis MB (2004) Weight Gain - Marathon Runner / Triathlete. Medicine & Science in Sports & Exercise, 36(5) S148.

Unless other reasons stand in the way, recovery is possible. Because the BMR and RMR based on weight / bodyfat% are pretty tight, it just takes so much energy to take care of so much LBM.

And for anyone reading, RMR is higher than BMR.
If measured RMR is lower than estimated BMR by weight/bodfat, then you got a problem.

From what I read and what my nutritionist told me, RMR and BMR differences are negligible so they can pretty much be assumed the same.

From what I read and what my nutritionist told me, RMR and BMR differences are negligible so they can pretty much be assumed the same.

Usually a decent 100-200 or more calories difference.

If under-eating and suppressed metabolism, the difference is very small, as studies have shown the body just slows the RMR down to compensate, because it needs so many BMR calories to do it's work.

This is based on the bodyfat BMR/RMR estimates anyway.

Katch BMR - (21.6*LBM in kg)+370

Cunningham RMR - (22*LBM in kg)+500

So of course this is slightly deflated for overweight people, as it does not take into account there is an energy cost to BMR for the fat stores still, but in normal healthy weight adults, the energy cost to LBM far outweighs that.

So, when you're trying to figure out your caloric intake for the day, should you be using your RMR or your BMR?

For example, online calculators list my BMR anywhere from 1248-1348 calories. If I use the Cunningham equation and enter in my BM%, it comes out to be 1453, which is very close to my RMR of 1470.

having my RMR tested tomorrow. i hope it isn't too far below what scooby/fitbit says my TDEE is. i'll keep y'all posted.

having my RMR tested tomorrow. i hope it isn't too far below what scooby/fitbit says my TDEE is. i'll keep y'all posted.

I hope it is very far below what your estimated TDEE is.

Otherwise, it means your TDEE is less than sedentary and you are not actually moving all day long. Which I supposed could be the case.
But doubtful or likely would not have a FitBit for lying around all day.

my poor choice of words....

i meant to say...that i hope my tested RMR is not too far below my estimated BMR...which would result in a TDEE lower than what was estimated by fitbit/scooby.

having my RMR tested tomorrow. i hope it isn't too far below what scooby/fitbit says my TDEE is. i'll keep y'all posted.

I hope it is very far below what your estimated TDEE is.

Otherwise, it means your TDEE is less than sedentary and you are not actually moving all day long. Which I supposed could be the case.
But doubtful or likely would not have a FitBit for lying around all day.

my poor choice of words....

i meant to say...that i hope my tested RMR is not too far below my estimated BMR...which would result in a TDEE lower than what was estimated by fitbit/scooby.

I figured you knew, didn't want anyone else to get confused.

Like the "don't i have to eat less than my BMR to create a deficit" crowd.

gotcha. thanks! i'll keep you all posted on how things go.