RMR Testing in Santa Cruz, CA

RMR testing benefits anyone who wants precision nutrition instead of guesswork:

• •Weight Loss Seekers: Stop guessing calorie targets-know exactly how much to eat for safe, sustainable fat loss. Prevent "starvation mode" by eating too little or plateaus from eating too much.
• •Athletes & Active Individuals: Fuel properly for training and recovery without under-eating (performance loss) or over-eating (unwanted weight gain). Especially important for endurance athletes (runners, cyclists, triathletes).
• •Weight Maintenance: Finally understand how to maintain your ideal weight long-term without constant tracking or anxiety. Know your actual maintenance calories.
• •Metabolism Questions: Find out if your metabolism is actually "slow" (metabolic adaptation from chronic dieting) or if you just need accurate data instead of online calculator estimates.
• •Nutrition Coaching Clients: Get real metabolic data to base meal plans on. Perfect complement to coaching at Rock Your Body or any nutrition program.
• •Post-Diet Metabolism Check: Assess metabolic health after restrictive dieting. Has chronic dieting suppressed your RMR? Testing reveals the truth.
• •Bodybuilders / Physique Athletes: Dial in contest prep nutrition with precision. Know exact cutting calories and reverse diet targets.
• •Menopause / Hormonal Changes: Understand metabolic shifts during hormonal transitions. RMR often changes 5 to 15% during menopause.
• •Aging Adults: RMR declines ~2% per decade after age 30. Testing quantifies YOUR decline and informs nutrition adjustments.

Your RMR test at our Santa Cruz facility provides comprehensive, actionable nutrition data:

• Your RMR in Calories/Day:
  • • Exact number of calories you burn at complete rest
  • • Example results: 1400 cal/day (smaller/older female), 1800 cal/day (average adult), 2200 cal/day (larger/younger male)
  • • This is your metabolic "floor"-minimum calories needed daily
• Total Daily Energy Expenditure (TDEE):
  • • RMR × Activity Factor = TDEE (total burn including activity)
  • • Sedentary (1.2×): Office job, minimal activity
  • • Lightly Active (1.4×): Light exercise 1 to 3 days/week
  • • Moderately Active (1.6×): Moderate exercise 3 to 5 days/week
  • • Very Active (1.8×): Hard exercise 6 to 7 days/week
  • • Athlete (2.0×+): Training 2+ hours/day
  • • Example: RMR 1600 × 1.6 (moderate activity) = 2560 TDEE
• Weight Loss Calorie Target:
  • • Safe deficit: TDEE minus 500 cal/day = 1 lb/week loss
  • • Aggressive deficit: TDEE minus 750 to 1000 cal/day = 1.5 to 2 lb/week loss
  • • Critical: Never eat below RMR for extended periods (metabolic adaptation risk)
  • • Example: TDEE 2560 → eat 2000 cal/day = 1 lb/week sustainable loss
• Maintenance Calories:
  • • Eat at TDEE to maintain current weight
  • • Adjusts as activity changes (training volume, daily steps, etc.)
• Performance Fueling for Athletes:
  • • Calorie targets to support training without gaining fat
  • • Ensures adequate fueling for recovery and adaptation
  • • Prevents relative energy deficiency (RED-S) in athletes
• Macronutrient Breakdown:
  • • Protein: 0.7 to 1.0 g per lb bodyweight (muscle preservation)
  • • Fats: 0.3 to 0.5 g per lb bodyweight (hormone health)
  • • Carbs: Remaining calories (energy, training fuel)
  • • Personalized to your goals, activity level, preferences
• Metabolic Health Assessment:
  • • How your RMR compares to predicted values (Mifflin-St Jeor equation)
  • • Higher than Predicted: Good metabolic health, or high muscle mass
  • • Match Predicted: Normal metabolic function
  • • Lower than Predicted: Possible metabolic adaptation from chronic dieting, or lower muscle mass
  • • Informs whether reverse dieting or metabolic restoration needed

The problem with using generic formulas instead of testing:

• Individual Variation is HUGE:
  • • Two people same age, gender, weight can have RMRs differing by 20 to 30%
  • • Example: Two 150 lb women, age 35. Calculator predicts both 1450 cal/day. Actual: One 1250, other 1600!
  • • If the 1250 woman eats calculator's 1450 = slow weight gain
  • • If the 1600 woman eats calculator's 1450 = too aggressive deficit, metabolic slowdown
• Formulas Don't Account For:
  • • Muscle Mass: More muscle = higher RMR (muscle burns 6 cal/lb/day, fat burns 2 cal/lb/day)
  • • Dieting History: Chronic dieting can suppress RMR 10 to 20%
  • • Hormonal Status: Thyroid, menopause, PCOS affect RMR
  • • Genetics: Some people naturally run "hot" or "cold" metabolically
  • • Sleep Quality: Poor sleep can reduce RMR temporarily
• The "Slow Metabolism" Myth:
  • • Most people claiming slow metabolism are using wrong calorie estimates
  • • Testing reveals: Only ~5% truly have unexpectedly low RMR
  • • But if you DO have metabolic adaptation from dieting, testing confirms it
  • • Knowledge is power: Now you know the truth and can plan accordingly

Understanding metabolic adaptation (adaptive thermogenesis):

• What is Metabolic Adaptation?
  • • Your body's survival response to chronic calorie restriction
  • • RMR decreases BEYOND what's expected from weight loss alone
  • • Typically 5 to 15% suppression in chronic dieters
  • • Makes further weight loss harder, maintenance difficult
• Causes of Metabolic Adaptation:
  • • Extended calorie deficits (especially aggressive deficits)
  • • Yo-yo dieting (repeated cycles of losing/regaining)
  • • Very low calorie diets (800 to 1200 cal/day for extended periods)
  • • Loss of muscle mass during dieting (muscle is metabolically expensive)
  • • Hormonal changes: Reduced leptin, thyroid (T3), testosterone
• How RMR Testing Reveals It:
  • • Compare your actual RMR to predicted RMR
  • • Example: 150 lb woman, predicted 1450 cal, actual 1200 cal = 17% suppression
  • • This explains weight loss plateaus and difficulty maintaining weight
• Reversing Metabolic Adaptation:
  • • Reverse Dieting: Gradually increase calories 50 to 100/week while monitoring weight
  • • Diet Breaks: 2-week periods at maintenance calories during long deficits
  • • Strength Training: Build muscle to increase metabolic demand
  • • NEAT Increase: More daily movement (steps, fidgeting)
  • • Timeline: Full restoration can take 2 to 6 months
  • • Retest: RMR testing confirms when metabolism restored

Why endurance athletes in Santa Cruz benefit from RMR testing:

• Prevent Under-Fueling:
  • • Many athletes under-eat, especially those concerned with weight
  • • Under-fueling leads to: poor recovery, injury risk, hormonal disruption (RED-S), performance decline
  • • RMR + activity factor reveals true calorie needs
  • • Example: Runner, RMR 1700, training 1 hr/day = TDEE ~3000 cal. Eating only 2000 = chronic deficit, eventual breakdown
• Body Composition Without Performance Loss:
  • • Want to lose a few pounds but maintain training intensity?
  • • RMR testing shows safe deficit (250 to 500 cal below TDEE)
  • • Ensures you're not cutting too hard (muscle loss, power loss)
• Periodized Nutrition:
  • • Off-season: Slight surplus for muscle building
  • • Base training: Maintenance calories
  • • Competition season: Precise fueling based on RMR + training load

Plan for 30 to 40 minutes total at our Santa Cruz location on Soquel Ave:

• 5 to 10 minutes: Check-in, review prep guidelines, health history, get settled comfortably
• 15 to 20 minutes: The actual breathing test (you lie down or recline with mouthpiece and nose clip while we measure)
• 5 to 10 minutes: Same-day results review, nutrition target calculations, personalized recommendations

It's quick, non-invasive, and requires zero exertion. Many Santa Cruz clients schedule RMR tests during lunch breaks or before/after work since we're conveniently located downtown at 311 Soquel Ave (behind Hindquarter restaurant, second entrance off Dakota St.). Morning appointments preferred for best accuracy (natural fasted state).

For the most accurate results, please follow these prep guidelines:

• Fast for 4 to 6 hours before your appointment (water is okay and encouraged)
• No caffeine for at least 4 hours prior (caffeine increases metabolic rate temporarily)
• No exercise on the day of testing (exercise elevates metabolism for hours afterward)
• Get good sleep the night before (sleep deprivation can affect RMR)
• Avoid alcohol for 24 hours before testing (affects metabolism and hydration)
• Wear comfortable, loose clothing (no restrictive garments)
• Morning appointments preferred (natural fasted state, most accurate results)
• Avoid intense exercise for 24 hours before test (elevated metabolism can persist)
• Maintain regular routine the week before (don't drastically change diet or activity)

We'll send you detailed prep instructions when you book. Following these guidelines ensures your results accurately reflect your true resting metabolism, not temporary elevations from recent activity, food, or stimulants.

Get complete metabolic insight with both tests:

• RMR Testing (Nutrition Foundation):
  • • How many calories you burn at rest
  • • Daily calorie targets for your goals
  • • Macronutrient recommendations
• VO₂ Max Testing (Training Foundation):
  • • Your aerobic fitness capacity
  • • Personalized 5-zone heart rate training
  • • VT1/VT2 thresholds, pacing guidance
• Together = Complete Picture:
  • • Understand energy input (nutrition) AND output (training)
  • • Perfect for athletes wanting both performance and body composition
  • • Ideal for weight loss with fitness improvements
• Performance Pack: $300 (save $25)
  • • Individual: $75 (RMR) + $250 (VO₂ max) = $325
  • • Package: $300 (both tests)
  • • Session time: ~90 minutes (RMR first, then VO₂ max)

$75 per test - includes comprehensive metabolic analysis with Korr CardioCoach, same-day results with expert interpretation, personalized daily calorie targets (RMR, TDEE, weight loss/maintenance goals), and macronutrient recommendations tailored to your activity level and goals.

Performance Pack: $300 - Combine RMR testing with VO₂ Max testing to get complete insight into both your nutrition needs (calories, macros) and fitness training zones (5-zone system, VT1/VT2, pacing). Save $25 with the bundle. Perfect for athletes optimizing both diet and training.

When to Retest: We recommend retesting RMR every 3 to 6 months if actively working on body composition changes (weight loss or muscle gain), after significant weight changes (10+ lbs), during reverse dieting or metabolic restoration, or annually to track age-related metabolic changes and training adaptations.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Finding Us: Located in downtown Santa Cruz behind the Hindquarter restaurant. Use the second entrance to the building off Dakota St. Easily accessible from Highway 1 (take Ocean St exit toward downtown). Street parking available on Soquel Ave and surrounding streets.

Serving: Santa Cruz, Aptos, Capitola, Soquel, Scotts Valley, Watsonville, Ben Lomond, Felton, Boulder Creek, and all of Santa Cruz County. Convenient downtown location for residents throughout the county.

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