Fat Loss and Metabolism: What’s in the Numbers?

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Losing fat is as easy as burning more calories than you consume…..right?



Let’s be honest, if we stopped and thought for two minutes, every single one of us knows someone who has tried to simply burn more calories than they consume and had little to no success. Sure, short-term weight loss will happen but at our heart of hearts we care more about how we look than what the scale says. Healthy people don’t just weigh less, they have a balanced amount of fat and lean weight. If you want to balance your fat and muscle gain/loss, you have to understand what your metabolism is made of.

Your metabolism is made of the following

  1. physical activity
  2. thermal effect of food
  3. resting metabolic rate (RMR)

The physical activity portion of your metabolism points to every movement you make outside of lying totally still. Fidgeting, standing, walking, exercising, waving your arms and blinking are all examples of physical activity.

The thermal effect of food is the amount of energy it takes to digest your food.

Finally, your resting metabolic rate is the amount of calories your body burns at rest. This is the amount of energy you need to support your organ function, current muscle mass and other internal systems. While apps like myfitnesspal use an equation to estimate the RMR, this equation can be off by 200-500 calories in some cases. Because there are 3500 calories in a pound of fat, getting this equation wrong can yield a pound of fat gain every week. That’s 52 pounds a year! This is the number that is the focus of this article.

Eating to your RMR

Once you figure out your RMR, you can create a meal plan based on your exact metabolism. If your RMR comes out to be 1300 calories, and you adjust for your activity level as sedentary, you would be consuming roughly 1500 calories per day. The athletic population does well on 40% Carbohydrate, 30% Fat and 30% protein so we would simply take those numbers, plug them in to myfitnesspal (a free app) and start tracking our food to match our goals. Quick and easy. If your activity levels go up dramatically, so do your calories.

Measuring your RMR

Everyone should have their RMR Measured every 6 months if they’re working on losing fat. The procedure is simple. You lay back in a chair or on a massage table for 12 minutes and breathe into a tube. Our machines do all the work. After 12 minutes, you will know your exact RMR to put in to MyFitnessPal and be on your way to a healthier you!

If you are serious about getting in shape, you should know these numbers! Contact us now and Schedule your test today!


Curious about body fat testing methods?!?!  Check out this post to learn more about how to have it tested accurately!


Here at TrainBetter, we perform body fat testing at multiple sites, lead by Senior Trainer and Co-Founder Nate Furlong.  Nate is a regular consultant for the NASM and holds certifications as a clinical exercise physiologist, and golf fitness professional. He is highly qualified to perform these tests, ensuring that our measurements are accurate, consistent, and trustworthy.  If you are interested in having your body fat tested, contact us toll free at 844-Fit-Today (844-348-8632)!  First time customers receive their first body fat assessment at no charge ($45 value), so call now as testing spots are limited!


Body fat measurement – What, how and who to trust!