Nutrition Planning with RMR Testing

The test is easy-just breathe normally for 20 minutes:

• Duration: 20 to 30 minutes total (10 min test, plus setup and explanation)
• Method: Breathe normally through a mouthpiece with a nose clip
  • • No mask or hood-just breathe fully into a tube
  • • Sit comfortably in a chair, relax, breathe
  • • Easy-most people zone out and relax
• Measurement: Korr CardioCoach measures oxygen consumed (O₂) and carbon dioxide produced (CO₂)
• Calculation: Oxygen consumption → precise metabolic rate in calories per day
• Results: Same-day analysis with personalized nutrition targets

Preparation (Required for Accurate Results):

• • Fast for 4 to 5 hours before test (water okay)
• • No caffeine day of test
• • No exercise day of test
• • Avoid alcohol night before
• • Get good sleep night before

Example weight loss calculation based on YOUR measured RMR:

• Step 1: Measure Your RMR
  • • Example: Your RMR = 1,500 cal/day (what you burn at rest)
• Step 2: Calculate TDEE (Total Daily Energy Expenditure)
  • • Activity factor: Moderately active (exercise 3 to 5× per week) = 1.5×
  • • TDEE = 1,500 × 1.5 = 2,250 cal/day (maintenance)
• Step 3: Create Safe Deficit
  • • Weight loss target: 2,250 - 500 = 1,750 cal/day
  • • Safe deficit: 500 cal/day = 3,500 cal/week
  • • Expected rate: ~1 lb per week fat loss
• Step 4: Set Macros
  • • Protein: 1g per lb bodyweight (150g for 150 lb person) = 600 cal
  • • Fat: 25% of 1,750 = 438 cal (49g)
  • • Carbs: Remaining 712 cal (178g)-energy for workouts

Result: Predictable, sustainable fat loss. No crash dieting, no muscle loss, no energy crashes. Just science-based weight loss that works.

Athletes often UNDEREAT and wonder why performance suffers:

• Example: High-Volume Training Athlete
  • • Your RMR: 1,800 cal/day
  • • Activity Factor: Very active (training 6 to 7× per week, high volume) = 1.8 to 2.0×
  • • TDEE: 1,800 × 1.8 = 3,240 cal/day
  • • Performance Target: 3,200 to 3,400 cal/day to support training
• What Happens If You Undereat?
  • • If eating only 2,500 cal/day → 700+ calorie daily deficit
  • • Result: Fatigue, poor recovery, muscle loss, plateau, injury risk
  • • Chronic undereating = chronic underperformance
• RMR Testing Reveals the Truth:
  • • Many athletes shocked to learn they need 3,000+ calories
  • • Fixing undereating = immediate performance gains
  • • Better recovery, stronger workouts, faster improvement

Why RMR testing is critical after months/years of dieting:

• Metabolic Adaptation Is Real:
  • • After prolonged dieting, metabolism slows
  • • Adaptive thermogenesis: Body reduces calorie burn to conserve energy
  • • Can be 10 to 15% lower than predicted by formulas
• The Plateau Problem:
  • • You hit 1,500 cal/day... and stop losing weight
  • • Calculator says your TDEE is 2,000... but testing shows it's actually 1,700
  • • Now your "deficit" is only 200 cal-too small for progress
  • • Solution: RMR retest reveals true number, adjust targets
• Reverse Dieting Strategy:
  • • Use RMR test to establish current metabolism
  • • Slowly increase calories (50 to 100 per week)
  • • Rebuild metabolism before next fat loss phase
  • • Retest RMR after reverse diet to confirm improvement

Online calculators use formulas like Harris-Benedict or Mifflin-St Jeor:

• What They Consider:
  • • Age, weight, height, sex
  • • Population averages (not YOUR body)
• What They IGNORE:
  • • Body composition: Muscle burns more than fat (big difference!)
  • • Genetics: Some people have naturally faster/slower metabolisms
  • • Training history: Years of training affects metabolism
  • • Past dieting: Metabolic adaptation from previous weight loss
  • • Medical conditions: Thyroid, PCOS, medications affect metabolism
• How Far Off Can They Be?
  • • Standard deviation: ±300 to 600 calories/day
  • • Example: Calculator says 1,800... you're actually 1,500... eating 1,600 = no weight loss!
  • • Example: Calculator says 2,000... you're actually 2,300... eating 1,800 = losing muscle!
  • • RMR testing eliminates guesswork

Based on your RMR and goals, personalized macro targets:

• Protein (The Priority Macro):
  • • Weight loss: 1.0 to 1.2g per lb bodyweight (muscle preservation)
  • • Muscle gain: 0.8 to 1.0g per lb bodyweight
  • • Athletes: 0.8 to 1.2g per lb (recovery, adaptation)
  • • Why it matters: Prevents muscle loss, increases satiety, supports training
• Fat (Essential for Hormones):
  • • Target: 20 to 35% of total calories
  • • Minimum: 0.3 to 0.5g per lb bodyweight (hormone production)
  • • Too low? Hormone disruption, low energy, poor recovery
• Carbs (Fuel for Training):
  • • Remaining calories after protein and fat
  • • High training volume? More carbs for performance
  • • Low activity? Fewer carbs acceptable
  • • Flexible based on training demands

Retest to adjust targets as your body changes:

• Every 3 to 6 months: Track metabolic adaptations during diet or training
• After 10% weight change: Metabolism adjusts up or down with weight
• Plateau: If weight loss stalls for 3 to 4 weeks despite compliance
• Training changes: New program (volume, intensity) affects metabolism
• Reverse dieting: After extended diet, rebuild metabolism
• Performance decline: Unexplained fatigue despite fueling

Anyone who needs accurate nutrition targets:

• Weight Loss: Tired of failed diets, want science-based approach
• Athletes: Fueling performance, preventing undereating
• "Slow Metabolism": Confirm if metabolism is actually slow (often isn't!)
• Muscle Gain: Lean bulk with minimal fat gain
• Maintenance: Sustain weight long-term without guessing
• Nutrition Coaching Clients: Give coach accurate data to work with
• Chronic Dieters: Years of dieting-need metabolic assessment
• Plateau Breakers: Stuck despite "doing everything right"

Local Santa Cruz athletes and gym-goers benefit from RMR testing:

• • RockUrBody Personal Training clients: Optimize nutrition alongside training
• • Pacific Fitness/24Hr/CrossFit members: Support gym training with proper fueling
• • UCSC students/athletes: College athletes and active students managing nutrition
• • Active Santa Cruz lifestyle: Surfing, cycling, running-need adequate calories
• • Works with any nutrition coach/RD: Provide accurate data to your coach

RMR Test: $75

20 to 30 minutes. Same-day results with personalized nutrition targets.

Performance Pack: $300 - RMR + VO₂ Max (save $25)

Combine with VO₂ max testing for complete fitness and nutrition optimization. Training zones + calorie targets = complete performance plan.

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 UCSC, downtown, Westside.

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