Metabolism is a series of chemical reactions through which the body breaks down calories to produce energy. But just as everyone’s genetic predisposition differs, so does our metabolism. Those differences usually depend on things like your activity levels, age, height, and weight, as well as your genetics.
Understanding how your metabolism functions can help you lose weight more effectively – even though getting the details of your metabolism is not as easy it sounds.
Unfortunately, there is no useful online calculator as a predicted metabolic rate can be off by up to 1000 calories a day. Knowing how your metabolism works will require testing and an experienced professional that will help interpret the results and use them to create a personalized weight loss plan.
This article will give you the low down on metabolic testing – what it means, what types of metabolic testing are available, and who should get tested.
What does a metabolic rate test tell you?
Metabolic testing measures the number of calories an individual burns while at rest (also known as resting metabolic rate).
Resting metabolic rate (RMR) test reveals the number of calories your body needs daily to maintain your current weight if you don’t do anything all day. This number reflects your staying in bed and does not account for any activity, even getting out of bed to brush your teeth.
Knowing your RMR can help you to precisely calculate how many calories you will have to eat daily to shed weight.
To put it another way, if you are always dieting but are not getting the result you want, metabolic testing can help you better understand your body and lose more weight.
A resting metabolic rate test can be very helpful for those with weight-loss goals (and weight maintenance) because it is a fairly accurate way to know how many calories you need [to shed weight] while, most importantly, still allowing your body to function properly.
If you don’t understand your metabolism, that’s because you have not undergone a metabolic test. A metabolic test will tell you the exact caloric numbers to work with, so you won’t be guessing or following predictions of the number of calories you need.
What are the various types of metabolic tests available?
There are a lot of ways to approach metabolic testing. However, it’s not all of them are the right option – or available – for everyone. Here are some most popular types of metabolic tests and what they entail:
1. Direct calorimetry (DC)
This test measures your body heat to figure out the exact amounts of calories you expend. For this test, you would only need to sit in a closed chamber for approximately one hour while the machine runs. Direct calorimetry is the most accurate method for metabolic testing, but it’s very costly and so complex that it is rarely performed outside of a lab setting or scientific research.
2. Indirect calorimetry (IC)
This measures the amount of oxygen (O2) you inhale compared with the amount of carbon dioxide (CO2) you exhale.
Indirect calorimetry is more affordable and accessible than direct calorimetry, which means that it’s most probably the option you can get when you sign up for metabolic testing at your local RMR testing center. The test is fairly simple; you will either put on a mask or lie down relaxed under a hood or with a breathing tube and nose plug while a machine calculates your oxygen intake and carbon dioxide output.
This type of metabolic test itself takes around 15-20 minutes. Although indirect calorimetry is somewhat lower-tech than direct calorimetry, it is also very accurate.
3. VO2 max test
If you are a fitness enthusiast or athlete who wants to shed weight and maximize your athletic performance, you can also benefit from a VO2 max test, which is a measurement of your body’s ability to use oxygen.
To do this, you simply put on a breathing mask while you’re running or cycling to calculate the amount of oxygen you inhale when running your hardest. There is also a sub-max version that won’t take you all the way to your limit but will still calculate the maximum VO2.
It’s one of the most affordable, accurate tests for cardiorespiratory fitness.
This test will give you vital details on the heart rate intensity most effective for you to exercise to maximize fat burning. For athletes seeking performance, this test defines your training zones, most importantly, accurately revealing the aerobic base and training zone. Focusing on the aerobic base, which some call “base training,” is the foundation of your performance.
However, it may be better to stick with RMR testing using either of the first two options if you are not an avid exerciser.
How accurate is metabolic rate testing?
Generally, metabolic testing through indirect calorimetry is a fantastic way to get important information about your body that may be impossible to get otherwise. However, it’s crucial to note that most of the testing accuracy depends on the type of equipment being used and the person who’s handling the metabolic testing and interpreting the results obtained.
Be leery of body composition tests or apps that promise to accurately predict resting metabolic rate. It’s better to stick with indirect calorimetry.
There are many body composition tests on the market, like hand-held devices or scales, that try to predict RMR. The key here is the word try, but remember, those are predictions, and some more accurate than others.
Indirect calorimetry tests, when performed correctly, have the least margin of error.
A research review published in the Indian Journal of Endocrinology and Metabolism (IJEM) concluded that even though predictive testing methods are not 100% accurate, indirect calorimetry is an excellent resource for determining nutrition needs and managing long-term health conditions.
Where can I have my metabolism tested?
In the past, metabolic tests were exclusively available at hospitals and academic institutions. Today, it’s now more accessible, with a lot of weight-loss clinics, dietician offices, and sports medicine facilities providing the testing.
Surely, that’s a good reason for you to beware of where to do your metabolic testing. Certain facilities, such as your local health club, may not have the most precise equipment or be able to keep it running perfectly.
When considering a metabolic test, don’t be scared to ask questions regarding the testing equipment being used and the expert handling the test. Ideally, it needs to be done by a qualified personal trainer, certified nutritionist, or an experienced exercise physiologist.
How much will it cost?
As for the cost, it’s usually between $75-$180 for the testing alone; VO2 max testing will usually cost between $100-$200.
Expect to pay an additional cost to work with a professional to develop a plan, and that cost may cover a wide range, typically between $75 – $350, depending on the type of professional you are working with.
What do I need to know before undergoing a metabolic test?
You don’t need to do much to prepare—except stay away from food and beverages other than water for eight to twelve hours prior to the test.
Experts suggest you refrain from having any nicotine, alcohol, caffeine, and also important – don’t exercise before your test, especially the morning of the test. If you are tempted to do any of these in the hours before your test, resist the urge because it will greatly impact the accuracy of your testing and results. Aside from that, there is no need to do much of anything since it’s your resting metabolic that you are going to test.
Conclusion
Metabolic testing can offer great insight into your caloric consumption while at rest and help you know how to create a calorie deficit. But paying for a metabolic test is just step one. After all, metabolic test results are just numbers. If you don’t plan to make changes based on those numbers, it will have no impact on your weight loss.
The second step is to work with a professional to make an individualized caloric goal, develop a plan that will work for you, and even include exercise considerations for weight loss. If you’re interested in learning more about how metabolic testing can help you lose weight more effectively, stabilize your weight after losing or improve your performance through adequate fueling, schedule a complimentary consultation today.
