Example RMR Test Report
Jean Gusikowski
Date of Birth: 19th Feb 1999
| Date | Fri 18th Oct 2024 9:00 |
|---|---|
| Tests | RMR Test |
18th Oct 2024
RMR Test
Carried out by Noemi Bashirian
BodyView & Your Goals
About BodyView
BodyView, where cutting-edge technology meets personalised fitness and weight loss solutions. Our advanced laboratory is dedicated to providing you with the latest tools to unravel the mysteries of your body, guiding you on a transformative journey to reach your goals. Your path to a healthier, fitter you begins with BodyView right here and right now.
Your Goals
You've expressed a clear commitment to your primary goal of weight loss, and this report details the outcomes of the comprehensive
testing
conducted at BodyView.
Embarking on a weight loss journey requires dedication and patience, yet it is an achievable goal for most
individuals. Prioritise getting an adequate amount of sleep each night, as
quality
rest is foundational to overall health and can positively impact weight management efforts. Staying well-hydrated is equally crucial;
water intake
not only supports bodily functions but can also aid in appetite control. Additionally, incorporating resistance training into your
fitness routine
is an excellent strategy to enhance metabolism. Building lean muscle mass through resistance exercises contributes to a more efficient
calorie
burn, even during periods of rest. Remember, sustainable weight loss involves a multifaceted approach that extends beyond mere numbers
on a scale.
As you embark on this journey, know that achieving your weight loss goals is within reach, and the
support of our team at BodyView is here to guide you every step of the way.
Tracking Calories
Track More Accurately
Tracking calories is crucial for effective weight loss because it provides a tangible measure of the energy intake and expenditure that directly influences body weight. In essence, weight loss occurs when there is a consistent caloric deficit, meaning that the calories burned through physical activity and basal metabolic processes exceed the calories consumed. Calorie tracking offers a quantitative method to monitor this delicate balance, helping individuals gain a clear understanding of their dietary habits and make informed decisions about portion sizes and food choices. It provides accountability and allows for adjustments to ensure that the calorie deficit required for weight loss is being achieved. Moreover, calorie tracking empowers individuals to recognize patterns, identify potential areas for improvement, and develop sustainable, healthier eating habits. To streamline this process, we recommend utilising user-friendly apps such as MyFitnessPal, MyNetDiary, or NutraCheck which make calorie tracking convenient and enhance the overall effectiveness of weight loss efforts. By incorporating these tools, individuals can take charge of their nutrition, making the journey to a healthier weight more manageable and achievable.
RMR Test
Resting Metabolic Rate (RMR) Testing
Understanding Your Basal Energy Expenditure - Resting Metabolic Rate (RMR) testing is a valuable tool in the field of nutrition and fitness that helps individuals understand their basal energy expenditure. This measurement reveals the amount of energy the body requires at rest, providing a foundation for designing personalised nutrition and fitness plans.
What is Resting Metabolic Rate (RMR)?
The Resting Metabolic Rate is the number of calories the body needs to perform basic functions such as breathing, circulation, and cell production while at rest. It represents the minimum energy required to sustain life.
Importance of RMR Testing
Understanding RMR is crucial for several reasons:
- Tailored Nutrition Plans: RMR testing enables the creation of individualised nutrition plans by establishing the baseline caloric needs of an individual. This personalised approach can be more effective in achieving weight management goals.
- Optimising Weight Loss or Gain: RMR data helps in determining the ideal caloric intake for weight loss or muscle gain, allowing for more precise and sustainable results.
- Fitness Program Optimisation: Incorporating RMR into fitness planning ensures that exercise routines are aligned with energy expenditure, enhancing the efficiency of workouts for achieving specific goals.
RMR Test Results
Resting Metabolic Rate
2245 kcal/day
This is the minimum number of calories that you need to perform basic functions, such as breathing and keeping up brain activity. You will need this minimum amount of energy each day, even if you're not moving around.
Your metabolic rate is Faster than others with your same height and weight.
BMI
Your BMI is
29.1
Which classifies you as
Overweight
Height
176 cm
Weight
90.1 kg
How You Should Eat
Maintenance
To maintain your weight you should be consuming at least
2918 kcal/day
Weight Loss
To lose weight you should be in a calorie deficit and consume no more than
2245 kcal/day
Kcal Breakdown
Exercise
This is the amount of kcals your body burns based on your answer to the days, minutes and intensity of cardio exercise you currently partake in questions.
160 kcal/day
Professional Activity
This is the amount of kcals your body burns based on your answer to the question ‘how active are you at work’.
673 kcal/day
Potential Weight Loss
Projected weight loss at recommended 2245 kcal/day
Food Group Ideas
Remember to focus on portion control and properly track all of your target calories, stay hydrated, and consider the overall balance of macronutrients in your meals. Consulting with a dietician can help considerably, and we have a panel of recommended one’s if you would like a tailored plan drawn up.
Protein Sources
- Lean meats (chicken, turkey, lean beef or pork)
- Fish (salmon, tuna, trout)
- Plant-based proteins (tofu, tempeh, legumes, lentils)
- Greek yoghurt, low-fat cottage cheese
Whole Grains
- Quinoa
- Brown rice
- Oats
- Whole wheat products (bread, pasta)
Vegetables
- Leafy greens (spinach, kale, arugula)
- Cruciferous vegetables (broccoli, cauliflower)
- Colourful vegetables (peppers, tomatoes, carrots)
- Zucchini, cucumber, celery
Fruits
- Berries (strawberries, blueberries, raspberries)
- Apples, pears, peaches
- Citrus fruits (oranges, grapefruits)
- Watermelon, cantaloupe
Healthy Fats
- Avocado
- Nuts and seeds (almonds, walnuts, chia seeds)
- Olive oil, coconut oil
Dairy or Dairy Alternatives
- Low-fat or skim milk
- Greek yoghurt
- Almond or soy milk (unsweetened)
Snacks
- Hummus with sliced vegetables (carrots, cucumbers)
- Air-popped popcorn (without excessive butter or oil)
- Fresh fruit
Beverages
- Water (infused with lemon, cucumber, or mint)
- Herbal tea (unsweetened)
- Black coffee (moderate intake)
Exercise Ideas
The most effective activities for weight loss are those that combine cardiovascular exercise with strength training, providing a well-rounded approach to burn calories, boost metabolism, and build lean muscle. Here are some of the best exercises for weight loss:
Walking or Jogging
Brisk walking or jogging is a great way to burn calories and improve cardiovascular health. It's accessible to most people and can be easily incorporated into daily routines.
Cycling
Whether on a stationary bike or outdoors, cycling is an excellent cardiovascular exercise that engages the lower body muscles and burns calories effectively.
Swimming
Incorporate bodyweight exercises like push-ups, pull-ups, and dips, which help build functional strength and contribute to muscle definition.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by brief rest periods. This approach is known for its effectiveness in burning calories and improving overall fitness.
Exercise
Strength Training
Building lean muscle through strength training contributes to weight loss by increasing metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance training in your routine.
Group Classes
Joining group fitness classes such as aerobics, dance, or spinning can make exercise more enjoyable and motivate you to stay consistent with your workouts.
Rowing
Rowing is a full-body exercise that engages multiple muscle groups. It provides an effective cardiovascular workout while also building strength.
Yoga
While not as high-intensity as some other exercises, yoga can be a valuable part of a weight loss plan. It improves flexibility, reduces stress, and may contribute to mindful eating habits.
Remember that the best exercise for weight loss is the one that you enjoy and can consistently incorporate into your routine. Combining a variety of activities and maintaining a balanced diet are key components of a successful weight loss strategy. It's always advisable to consult with a healthcare professional or fitness expert before starting a new exercise regimen, especially if you have any existing health conditions.
A huge thanks
On behalf of the entire team at BodyView, we would like to express our appreciation for coming to see us. Your business is super important to us,
and we are deeply committed to helping you achieve your goals. Should you require any further assistance or have specific inquiries, please do not
hesitate to reach out; we are here to help.
If your experience with us has been a positive one, it would be really appreciated if you could take a moment to share your feedback by leaving a
review on Trustpilot or Google.
Kindest Regards
Team BodyView.
Disclaimer
The information provided is for general guidance and not a substitute for professional advice. Always consult a healthcare professional before starting any fitness or weight loss program, especially if you have health conditions or take medications. Use the information at your own discretion and responsibility.