Metabolic Testing in Santa Cruz

Resting Metabolic Rate testing is the gold standard for determining your true calorie needs. Stop guessing, stop using generic online calculators, and stop wondering why diets aren't working.

• What RMR Testing Reveals:
  • • Your Exact RMR: Calories burned at complete rest (typically 1200 to 2200 calories/day)
  • • TDEE (Total Daily Energy Expenditure): Your RMR multiplied by activity factor = total daily burn
  • • Weight Loss Target: Calories to eat for safe, sustainable weight loss (typically TDEE minus 500 calories = 1 lb/week loss)
  • • Weight Gain Target: Calories to eat for muscle building (typically TDEE plus 300 to 500 calories)
  • • Maintenance Target: Calories to maintain current weight
  • • Metabolic Comparison: How your metabolism compares to predicted values (high, normal, or low)
• Why RMR Testing Matters:
  • • Individual Variation: Two people same age/gender/weight can have RMRs differing by 20 to 30%
  • • Online Calculators Wrong: Mifflin-St Jeor, Harris-Benedict formulas are ESTIMATES, not your actual metabolism
  • • Example: Calculator predicts 1800 calories, but your actual RMR is 1500 = you'll gain weight eating "maintenance" calories
  • • Dieting History Affects RMR: Chronic dieting can suppress metabolism 10 to 15%
  • • Testing Reveals Truth: Know your actual number to plan nutrition accurately
• Perfect For:
  • • Weight loss seekers frustrated by plateaus
  • • Athletes cutting weight for competition
  • • Bodybuilders/physique athletes dialing in nutrition
  • • Anyone wanting to maintain weight without guessing
  • • Post-diet metabolism checks (did dieting slow your metabolism?)
  • • Reverse dieting (gradually increasing calories to restore metabolism)

VO₂ max testing is essential for endurance athletes in Santa Cruz who want to train smarter, not just harder. Discover your precise training zones, understand your fitness level, and maximize every workout.

• What VO₂ Max Testing Reveals:
  • • VO₂ Max Score: Your aerobic capacity in mL/kg/min (e.g., 50 = recreational, 70+ = elite)
  • • Fitness Percentile: How you rank against age/gender norms
  • • VT1 (Aerobic Threshold): The boundary between easy aerobic and moderate intensity
  • • VT2 (Lactate Threshold): The boundary between sustainable and unsustainable intensity
  • • 5-Zone Training System: Personalized heart rate zones for every workout type
  • • FatMax: The exact heart rate where you burn the most fat per minute
  • • RER (Fuel Utilization): Fat vs. carbohydrate usage at each intensity
• Why VO₂ Max Testing Matters:
  • • Generic Zones Are Wrong: 220-age formulas don't work-YOUR thresholds are unique
  • • Example: 35-year-old runner, generic formula says max HR 185, but actual max HR 195 = zones way off
  • • Training Efficiency: Know EXACTLY how hard to train for each workout purpose
  • • Avoid Overtraining: Most athletes train too hard on easy days (above Zone 2) = fatigue accumulation
  • • Avoid Undertraining: Some athletes don't go hard enough on hard days (below Zone 4) = no stimulus
  • • Objective Tracking: Retest every 8 to 12 weeks to measure improvements
• Perfect For:
  • • Marathon/half marathon runners dialing in race pace
  • • Cyclists wanting accurate FTP and power zones
  • • Triathletes balancing three disciplines
  • • Trail runners training for ultras (need Zone 2 precision)
  • • CrossFit athletes improving engine capacity
  • • Masters athletes (40+) tracking age-related changes
  • • Anyone serious about training optimization

Living in Santa Cruz means access to world-class outdoor activities year-round. Metabolic testing helps you maximize performance and enjoyment:

• For Trail Runners:
  • • Know your Zone 2 for long efforts on Wilder Ranch, Pogonip, Nisene Marks
  • • Understand climbing intensity (how hard to push on Bonny Doon, Empire Grade)
  • • Dial in nutrition with RMR + fuel utilization data
• For Cyclists:
  • • Establish accurate FTP for power-based training
  • • Know zones for Highway 1 rides, Santa Cruz Mountains loops
  • • Plan calorie needs for century rides and gran fondos
• For Triathletes:
  • • Get zones that apply across swim, bike, run
  • • Pace Ironman/70.3 efforts correctly (Zone 2 to 3)
  • • Optimize nutrition for long-course events
• For Weight Loss:
  • • RMR testing reveals exact calorie target (no more guessing)
  • • VO₂ max testing shows fat-burning zone for workouts
  • • Combined testing = complete weight loss strategy

Why combine RMR and VO₂ max testing into one comprehensive session?

• The Complete Picture:
  • • RMR: How many calories you burn at rest (nutrition foundation)
  • • VO₂ Max: How many calories you burn during exercise (training foundation)
  • • Together: Complete understanding of energy input (nutrition) and output (training)
• Real-World Application Example:
  • • RMR Result: 1600 calories/day baseline
  • • Activity Multiplier: 1.6× for active person = 2560 TDEE
  • • Weight Loss Goal: Eat 2000 calories/day = 1 lb/week loss
  • • VO₂ Max Result: Zone 2 = 130 to 145 bpm for fat-burning cardio
  • • Strategy: 5 days/week Zone 2 cardio + 2000 cal/day = sustainable weight loss
• Who Benefits Most:
  • • Endurance athletes wanting both performance AND body composition
  • • Weight loss seekers who also want fitness improvements
  • • Triathletes needing complete metabolic profile
  • • Anyone serious about optimization (nutrition + training)
• Value:
  • • Individual tests: $75 + $250 = $325
  • • Performance Pack: $300 (save $25)
  • • Session time: ~90 minutes total (RMR first, then VO₂ max)

Our Santa Cruz metabolic testing services are ideal for:

• Endurance Athletes: Runners, cyclists, triathletes, swimmers, rowers wanting data-driven training
• Team Sport Athletes: Soccer, basketball, ultimate frisbee players improving conditioning
• CrossFit & Functional Fitness: Athletes wanting better engine capacity and body composition
• Weight Loss Seekers: People frustrated by plateaus, yo-yo dieting, or generic calorie recommendations
• UCSC Students & Athletes: Student athletes optimizing performance for collegiate competition
• Masters Athletes (40+): Tracking age-related changes in metabolism and fitness
• Weekend Warriors: Recreational athletes wanting objective progress tracking
• Return to Fitness: Anyone rebuilding after injury, illness, or extended time off
• Pre/Post Altitude Training: Athletes testing before/after altitude camps to measure adaptations
• Health-Focused Individuals: Anyone wanting to understand their metabolism for long-term health

Here's the experience at our Santa Cruz location:

• RMR Testing Process (20 to 30 minutes):
  • • Arrive fasted (3 to 4 hours no food)
  • • Lie down comfortably
  • • Breathe into mouthpiece with nose clip
  • • Relax for 20 minutes while we measure oxygen/CO₂
  • • Same-day results: exact RMR, TDEE, calorie targets, macros
• VO₂ Max Testing Process (45 to 60 minutes):
  • • Choose equipment: treadmill, bike, rower, or stair mill
  • • Wear mask connected to metabolic analyzer
  • • Graded test: intensity increases every minute
  • • 12 to 18 minutes to reach VO₂ max
  • • Cool down, then experience YOUR zones (unique to our testing!)
  • • Same-day results: VO₂ max score, VT1/VT2, all 5 zones
• Performance Pack (Both Tests, ~90 minutes):
  • • Do RMR first (easier, shorter)
  • • Rest 10 to 15 minutes
  • • Then proceed to VO₂ max test
  • • Comprehensive results review at end
  • • Leave with complete metabolic profile

When you choose metabolic testing at Fit Evaluations:

• ✓ Gold-Standard Equipment: Korr CardioCoach metabolic cart with research-level accuracy
• ✓ Convenient Location: Downtown Santa Cruz at 311 Soquel Ave (behind Hindquarter restaurant)
• ✓ Same-Day Results: No waiting days or weeks-expert interpretation immediately after test
• ✓ Personalized Guidance: Recommendations tailored to YOUR specific goals
• ✓ Zone Familiarization: Unique to us-experience what your zones feel like (VO₂ max testing)
• ✓ Local Expertise: We understand Santa Cruz's athletic community, terrain, events
• ✓ Flexible Scheduling: Mornings, evenings, weekends available
• ✓ Sea-Level Testing: Ideal baseline for altitude training preparation

For RMR Testing:

• • Fast for 4 to 6 hours (water okay)
• • No caffeine for 4+ hours
• • No exercise for 12 hours before
• • Avoid alcohol 24 hours before
• • Well-rested (good sleep night before)

For VO₂ Max Testing:

• • Fast for 3 to 4 hours (water okay)
• • No caffeine for 4+ hours
• • No intense exercise 12 to 24 hours before
• • Good sleep night before
• • Bring athletic clothing and appropriate shoes
• • Arrive hydrated but not over-hydrated

RMR Testing: $75
Quick 20 to 30 minute test with complete nutrition guidance (RMR, TDEE, calorie targets, macronutrient recommendations)

VO₂ Max Testing: $250
Comprehensive 45 to 60 minute test with training zones (VO₂ max score, VT1/VT2, 5-zone system, FatMax, pacing guidance)

Performance Pack: $300
Combine both tests and save $25. Get complete metabolic profile: nutrition + training optimization in one session (~90 minutes total)

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Finding Us: Downtown Santa Cruz behind Hindquarter restaurant (second entrance off Dakota St.). Easy access from Highway 1.

Serving: Santa Cruz, Aptos, Capitola, Soquel, Scotts Valley, Watsonville, Ben Lomond, Felton, Boulder Creek, and all of Santa Cruz County.

Contact:
Phone: 831-400-9227
Email: info@fitevals.com