MUSCLEBLAZE

Ziddis, have you ever asked yourself why some people can burn calories for breakfast and others can’t, despite eating fewer calories? The answer to this is something called Resting Metabolic Rate (RMR). Knowing and improving your RMR can be the answer to making weight loss less frustrating and more sustainable.

What is Resting Metabolic Rate (RMR)?

Your Resting Metabolic Rate (RMR) is the number of calories that your body burns at rest to keep you alive. This includes breathing, digestion, circulation, and brain function.

While Basal Metabolic Rate (BMR) is often used interchangeably with Resting Metabolic Rate (RMR), there is one difference:

• BMR is measured in a lab
• RMR is used in real life

So, RMR is used because it is closer to real life.

What is Resting Metabolic Rate (RMR) Important For?

Your Resting Metabolic Rate (RMR) is important because it contributes to 60-70% of your total daily calorie burn. This means that:

• Fat loss
• Weight maintenance
• Energy levels depend on your Resting Metabolic Rate (RMR).

If your Resting Metabolic Rate (RMR) is high, your body is burning calories for energy even when you are doing nothing.

Calculate Resting Metabolic Rate

One of the most accurate and commonly used equations for predicting RMR is the Mifflin-St Jeor equation.

For Women:

RMR=10W+6.25H-5A-161RMR=10W+6.25H-5A-161RMR=10W+6.25H-5A-161

Explanation of the variables:

• W – weight in kilograms
• H – height in centimetres
•  A – age in years

Example:

Suppose your weight is 75 kilograms, your height is 160 centimetres, and your age is 25 years.

Then, your RMR ≈ is 1450 calories/day.

This means your body burns 1450 calories every day without any kind of exercise. If you multiply this by your activity level, you will get your daily caloric needs.

Resting Metabolism – What Affects It?

Several factors affect your RMR, some of which are beyond your control.

Muscle Mass

Muscle tissue burns more calories compared to fat, even when your body is at complete rest. The more muscle tissue your body has, the higher your RMR.

Age

As your body ages, your RMR will also decrease. This is due to the reduction in muscle tissue.

Hormones

The balance of hormones, particularly thyroid hormones, is an important determinant of your RMR. Other hormones, such as those with Polycystic Ovary Syndrome (PCOS), also affect your RMR.

Sleep

When you sleep poorly, you may not be as metabolically efficient and may have more hunger hormones, making it more difficult to lose fat.

Dieting History

When you crash diet repeatedly, you may end up lowering your RMR over time. This is partly due to reduced muscle mass and reduced physical activity levels.

How to Increase Resting Metabolism

The best news is that you can increase your RMR through various methods.

1. Strength Training

Strength training is one of the best ways to increase your RMR in the long term. Muscles contribute to increased calorie burn at rest.

Recommended frequency: 3-5 times per week, emphasising progressive overload.

2. Consume Adequate Protein

Protein is essential for building and repairing muscles. Protein is also more “thermogenic,” meaning you burn more calories when you digest it.

Recommended protein intake: 1.6-2.2 grams per kg body weight.

3. Increase NEAT

NEAT is all physical activity outside of training, including walking, cleaning, or even fidgeting.

Increasing your NEAT levels can significantly increase your calorie burn over time.

4. Priorise Sleep & Recovery

Aim for 7-9 hours of quality sleep to keep hormones and metabolism in check. This will also prevent fat loss and increase energy levels.

5. Avoid Extreme Dieting

Extreme dieting can result in loss of muscle mass and reduced activity levels. This will eventually bring down your metabolism.

Instead, you should focus on achieving a moderate calorie deficit that will result in fat loss while keeping you safe.

Common Myth: “Starvation Mode”

It is said that if you do not eat food for a while, your body will stop fat loss altogether. This is not true.

This is not true because if you do not eat food for a while, you will lose muscle mass and energy levels. This will bring down your metabolism and make fat loss slower. This does not mean that fat loss has stopped. It has slowed down. It has not stopped.

Read Also: Reverse Dieting: Fixing Your Metabolism After Crash Diets

Takeaway

Your body’s metabolism is not fixed. It can be altered. The most important thing to keep in mind is that Muscle mass is the biggest driver of your Resting Metabolism Rate.

Instead of going for quick fixes and extreme dieting, you should focus on building muscle mass. You can take the help of Creatine or other muscle-building gym supplements too!

Quality protein is not something that occurs by accident; it is the result of a quality testing process that starts from the raw materials to the finished tub being ready for market distribution. For us at MuscleBlaze, there are 262 quality parameters that are tested at different stages of the manufacturing process to guarantee quality, safety, and nutritional correctness of the protein powder. Here is a simplified overview of how the testing process works.

MuscleBlaze Protein Testing Process

Unlike other protein powders that are tested at the end of the manufacturing process, our testing process for protein occurs at multiple stages of the manufacturing process.

The testing process for protein powder occurs at four different stages:

• Raw material qualification
• Pre-production testing
• In-process testing during manufacturing
• Final testing

MuscleBlaze Quality Assurance

Quality assurance begins with the qualification and verification of the suppliers and the quality of the ingredients. This includes the verification of all the ingredients used in the product, such as whey protein, cocoa, and flavourings. We also adhere to all the existing food safety protocols, such as HACCP, VACCP, and TACCP, to ensure the safety of the product and to avoid any kind of ingredient fraud. This ensures the quality and reliability of the product.

MuscleBlaze Protein Testing Steps Explained

1. Raw Material Testing

In this phase, all the ingredients used in the product are tested. This includes:

• Nutritional content (proteins, fats, carbohydrates)
• Chemical tests
• Heavy metals
• Physical tests, such as appearance and size
• Packaging materials also undergo testing to ensure their strength, leakage, and safety.

2. Pre-Production Checks

Before the actual production process begins, the product formula and conditions are checked. This includes:

• Sensory testing of whey protein (taste and smell testing)
• Water testing is done in this phase
• Implementation of food safety protocols

This is done to ensure a standard is set before the actual production begins.

3. Testing During Production

In this phase, the product is regularly monitored. The parameters checked by the technicians include:

• Moisture content
• pH levels
• Blend consistency

Strict segregation practice is implemented to make sure that only quality products are used in the production process to maintain the quality and purity of the product.

4. Final Product Testing

After the production process is complete, the final products are tested in the laboratory to ensure their quality and purity. This testing includes:

• Protein content and nutritional values
• Presence of heavy metals and contaminants
• Microbial safety – presence of E. coli and Salmonella
• Pesticide residues

In addition to this, the products also undergo tests to ensure their mixability and stability to ensure that they retain their efficacy over their lifespan.

MuscleBlaze Lab Testing Standards

We at MuscleBlaze use internal testing standards in combination with third-party testing to ensure the accuracy of its testing. This way, any potential error in the testing process is minimised. During the sourcing process, manufacturing process, and final testing process, 262 parameters are tested to ensure the quality of the products.

Read Also: Why Cheap Supplements Are Expensive in the Long Run

Takeaway

The protein testing is important to make sure what reaches you is safe and useful for you, for which we take utmost care and effort. What comes to you is a result of many tests and trials of formulation, which can help you in your fitness journey. Whether a supplements, oats protein or Fit Foods MuscleBlaze is dedicated to ensuring that only the best quality reaches you!

On the face of it, cheap supplements appear to be a sound decision. Lower price, same claims, same promises, same “high potency,” same “premium quality,” same “advanced formula.” But the supplement industry is one of the simplest markets to convincingly fake quality in, since most people don’t know how to read between the lines. Cheap supplements don’t save you money. They merely move the cost elsewhere. Cheap supplements aren’t cost-effective; they’re inefficient. And inefficiency is always costly in the long run.

Supplement Bioavailability

Bioavailability is what your body can actually absorb and utilise, not what the box says.

Cheap supplements contain:

• Low-quality mineral salts (oxides, carbonates)
• Poorly absorbed vitamins
• Fillers that inhibit digestion
• Unstable compounds that break down before they can be absorbed

So even if it says “1000 mg” on the box, your body may only be able to absorb a small portion of it. The cost of inefficiency is that if you continue to take supplements, but your body never gets to a therapeutic level, all the effort, time and money go down the drain, and you will need to start from square one again.

GMP Certified Supplements

Cheap brands look for ways to save money where you can’t see it:

• Manufacturing practices
• Clean room procedures
• Raw material procurement
• Testing of batches
• Contamination testing

Without proper GMP manufacturing procedures, supplements can be at risk for:

• Heavy metal contamination
• Bacterial overgrowth
• Cross-contamination
• Inconsistent dosing
• Unstable storage conditions

The hidden cost is that you pay less upfront, but you may face:

• Health problems
• Digestive problems
• Long-term exposure to toxicity
• Inconsistent dosing stability

Synthetic vs. Natural Nutrients

“Synthetic” isn’t a bad word, but cheap synthetic compounds do not absorb well. Cheap brands use:

• Isolated nutrient forms with low bioactivity that were first created in a lab
• Inorganic compounds
• Non-food-grade materials
• Artificial stabilisers to increase shelf life

These may look good on the label, but they don’t hold up biologically. Your body is meant to take in nutrients that are compatible with it, not those created in a lab. The hidden cost is that your body has to work harder to process them, absorb less, and gain less benefit. You might notice slower progress, weaker results, more cycles of supplementation, and excessive stacking.

Nutraceutical Quality Control  

Cheap brands come from marketing, not real formulation science. They do this by:

• Underdosing key ingredients
• Hiding dosages in the formulation
• Using tiny amounts of ingredients just for show
• Including popular ingredients in ineffective amounts
• Adding compounds without a biologically active form

You aren’t getting true nutrition; you’re just getting a label. The hidden cost of cheap supplements is that you think you are supplementing smartly, but:

• Your body never gets enough dosages
• You waste time
• You buy replacements, not real upgrades

Cheap supplements waste your time, and time is the most precious resource you have.

Read Also: Real Protein vs Nitrogen Tricks: Know the Difference

Takeaway

You won’t be saving money on cheap supplements. You’ll be throwing money away on failed promises, delayed failure. You’ll be throwing away time, health results, trust, future sales, stalled progress, and even your own safety, while appearing to save money. But what really matters, it turns out, is not the cost of a supplement, but the quality. Choose a function over form, supplements designed for human biology, not for Facebook ads. But the final truth is simple: a cheap supplement that does nothing is always more expensive than a quality supplement that does. Next time you are in the supplements aisle looking for protein powder or skimming through the labels to look for BCAA supplements, know that a low price can be a cover-up for low quality, too.