Most runners can tell you their PR’s, or their current Garmin training status, but how many calories their body actually needs each day is usually a guess.
That’s where Resting Metabolic Rate (RMR) testing comes in. This simple, non-invasive test gives you real data about your metabolism, so you can fuel your training and races well, and perform your best.
Here’s what an RMR test actually tells you, and how to use it in your training and everyday life.
Your Daily Energy Requirements at Rest
The main output of an RMR test is your baseline calorie burn, which is the number of calories your body needs each day to keep you alive at rest.
This includes things like:
- Breathing
- Circulating blood
- Repairing cells
- Brain and organ function
For most people, RMR makes up 60–70% of their daily energy needs. That’s why it’s such a critical number to know.
How Training Changes the Equation
Of course, runners don’t just sit at rest. Training adds a significant layer of energy demand on top of your RMR.
By combining your test results with your training load, you’ll learn:
- How many calories you burn on a typical training day
- How to adjust fuelling for long runs vs rest days
- Whether you’re eating enough to support peak performance
This takes the guesswork out of nutrition planning and ensures you’re matching intake to output.
Identifying Under-Fuelling
One of the most powerful uses of RMR testing is spotting under-fuelling.
Example:
- Your RMR is 1,600 calories. This is your bare minimum amount of calories needed to function at rest.
- You burn an additional 800 calories through training and daily activity.
- That means you need ~2,400 calories just to break even.
If you’ve been eating 1,800 calories thinking it’s “enough,” you’re running at a daily deficit which can lead to fatigue, poor recovery, and eventually RED-S.
Under-fuelling is especially common in females who grew up in the 80’s and 90’s and were constantly told that a 1200 calorie diet was appropriate!
Fine-Tuning Weight Management Goals
For runners balancing performance and body composition, RMR testing adds science to the equation.
Instead of guessing a calorie deficit or relying on generic calculators, you’ll know your exact baseline. From there, you can make safe, strategic adjustments without compromising performance or health.
Why Online Calculators Miss the Mark
Many runners use online formulas to estimate their metabolism, and these can be useful for the big picture, but it is truly an estimate. And these can be off by hundreds of calories per day.
Why?
They’re based on averages, not your unique physiology. Factors like genetics, lean body mass, and training history all influence your metabolism.
RMR testing measures what’s actually happening in your body, not what a formula assumes.
How RMR connects with long-term performance + health
An RMR test doesn’t just give you a random number, it gives you a framework for fuelling:
- Daily intake: Your baseline calorie needs
- Training days: How much extra energy to add for workouts
- Recovery: Fuelling to support adaptation and tissue repair
- Long-term planning: Whether you’re eating enough to avoid energy deficits
This information can be shared with a coach or dietician, or used on your own to guide smarter food choices.
Related: Why Should Runners Get Resting Metabolic Rate Testing?
Key Takeaways
A resting metabolic rate test tells you:
- Your baseline calorie burn at rest
- How much energy you need with training added in
- Whether you’re fuelling enough to support performance
- If under-fuelling may be causing fatigue or plateaus
- A science-backed framework for nutrition and recovery
Ready to Learn Your Numbers?
Stop relying on averages and start fueling with confidence. Book your Resting Metabolic Rate test in Port Moody and walk away with a personalized plan for training, performance, and recovery.
→ Book Now
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