Resting Metabolic Rate Testing
Stop guessing your calories. Our VO2 Max device measures exactly how fast your metabolism runs, how well you burn fat, and how much energy your body truly needs.
No guesswork
Over 80% of people miscalculate the calories they consume and burn. An RMR test removes the excuse by measuring what your body actually burns.
Three things, measured precisely
Our VO2 Max device measures:
The speed of your metabolism
How fast your body burns energy at rest — the foundation of any nutrition plan.
How efficient your body is at burning fat
The balance of fat and carbohydrate your body uses for fuel.
Your daily energy needs (caloric)
Exactly how many calories your body needs each day to reach your goal.
Measuring the air you breathe
Our VO2 Max testing device measures the volume of air you are exchanging, alongside carbon dioxide and oxygen ratios which determines your fat & carbohydrates utilisation.
Plan your nutrition with precision
Knowing accurately how many calories your body is burning at rest allows you to plan your nutrition with the precision necessary to meet your health and fitness goals.
Unlike RMR calculators you find online, there is no guesswork associated with a VO2 Max RMR test, so it is far more accurate, and we can trust the data.
This could, for example allow you to lose weight, whilst consuming the highest possible amount of calories so you are not feeling deprived, helping you sustain your nutrition plan and reach your goal.
If your goal is weight gain, or energy sustenance for a sport, the data will help you calculate the minimum amount of energy you need to reach your goal.
Lose weight without feeling deprived
Consume the highest possible amount of calories while still hitting your goal — so your plan is easier to sustain.
Fuel weight gain or sport
Calculate the minimum amount of energy you need to gain weight or sustain performance in your sport.
Your personal RMR report
Every test is written up into a clear, personal report — your measured resting metabolic rate, your fuel mix, and exact daily energy targets for your goal. Here's an example.
Sample report shown for illustration only — every client receives their own individual analysis and nutrition targets.
Your metabolism changes across your cycle
Here's something most clinics never mention — and it's a genuine focus of ours, backed by up-to-date research you're welcome to check yourself.
The science
Resting metabolic rate is not fixed in women. It tends to sit at its lowest around the late-follicular/ovulatory window and rises through the luteal phase — the ~two weeks before your period. Studies report differences of roughly 2–11%, often in the region of 100–300 kcal/day, alongside shifts in appetite, cravings and the balance of fat and carbohydrate you burn. Individual variation is large.
What this means for you
The very same person can measure differently depending on the week. So we note where you are in your cycle when we test, and read your numbers in that context — rather than treating one figure as fixed. It's a small detail that makes your plan genuinely yours.
Reset & refuel iron
Hormones are at their lowest and many feel better once bleeding starts. Iron lost through your period matters for energy and recovery — focus on iron-rich foods (with vitamin C), and ask your GP about a ferritin test if you feel drained. Train to how you feel.
Strong & carb-tolerant
Oestrogen rises and energy often climbs. Carbohydrate is generally well tolerated to fuel harder work, and this is frequently a good window to push intensity or progress loads — if you feel good. Keep protein high.
Peak energy, mind the joints
A short high-output window. Some evidence points to greater joint laxity here, so prioritise your warm-up, technique and control — especially if you've a knee or ankle history.
Higher burn, more fuel
Progesterone rises, resting metabolism and core temperature edge up, and appetite and cravings often increase. Plan for slightly more fuel around key sessions, nudge protein up, prioritise hydration, electrolytes and sleep, and stay flexible with intensity — this is physiology, not weakness.
Energy availability comes first
Before any fine-tuning, we make sure you're fuelling enough. Under-eating relative to your training (low energy availability / RED-S) can disrupt your cycle, bone health, hormones and metabolism. Adequate energy always comes first — we never set restrictive numeric targets.
Supplements — honestly
We keep it to what the evidence supports and tell you how strong that evidence is: iron only if your bloods indicate and ideally GP-guided; creatine has good general evidence in women; magnesium and omega-3 have reasonable evidence for PMS-type symptoms; vitamin D and calcium support bone health. No hype.
Reference library
Every claim above is drawn from published research. Here's the core of what we've built this on.
- Benton MJ, Hutchins AM, Dawes JJ. Effect of menstrual cycle on resting metabolism: a systematic review and meta-analysis. PLoS ONE. 2020;15(7):e0236025.
- Solomon SJ, Kurzer MS, Calloway DH. Menstrual cycle and basal metabolic rate in women. American Journal of Clinical Nutrition. 1982;36(4):611–616.
- Draper CF, Duisters K, Weger B, et al. Menstrual cycle rhythmicity: metabolic patterns in healthy women. Scientific Reports. 2018;8:14568.
- Oosthuyse T, Bosch AN. The effect of the menstrual cycle on exercise metabolism. Sports Medicine. 2010;40(3):207–227.
- McNulty KL, Elliott-Sale KJ, Dolan E, et al. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine. 2020;50:1813–1827.
- Elliott-Sale KJ, Minahan CL, de Jonge XAKJ, et al. Methodological considerations for studies in sport and exercise science with women as participants. Sports Medicine. 2021;51:843–861.
- Sims ST, Heather AK. Myths and methodologies: reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases. Experimental Physiology. 2018;103(10):1309–1317.
- Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 IOC consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine. 2023;57:1073–1097.
- Sim M, Garvican-Lewis LA, Cox GR, et al. Iron considerations for the athlete: a narrative review. European Journal of Applied Physiology. 2019;119:1463–1478.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877.
- Herzberg SD, Motu'apuaka ML, Lambert W, et al. The effect of menstrual cycle and contraceptives on ACL injuries and laxity: a systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine. 2017;5(7).
Common questions
How to prepare for your test
- Don't eat for 5-12 hours before a test
- Don't consume any caffeine 4-5 hours before a test
- Don't smoke on the day of the test
- Don't perform any high intensity exercise 12 hours before the test
Most people who struggle to lose weight believe they have a slow metabolism however, through numerous tests performed this is not usually the case.
Over 80% of people underestimate/miscalculate the amount of calories they consume and calories burnt through exercise. Usually through no fault of their own, devices such as smart watches are estimations of calories burnt.
A metabolic rate tests removes this excuse by measuring what your body actually burns, it can be highly motivating and encouraging to then make a change and reach your goals.
Increasing your muscle mass will mean your body burns more calories at rest.
Once you reduce or increase caloric intake and/or start a new exercise plan, your body responds by making changes to your metabolism.
This is why we re-test to ensure you can make any necessary changes to your nutrition plan.
Book your RMR test
Find out exactly what your body burns — and plan your nutrition with real, trustworthy data instead of guesswork.