Your appointment
One test. The number every calorie target rests on.
Your RMR test measures how many calories your body actually burns at rest, and which fuel it uses to do it. Measured data, not a formula. Here is exactly how your appointment runs and how to arrive ready.
Don't forget your medical questionnaire. Your link is in the booking email we sent you, and it is unique to your appointment. Please complete it before you come.
01 / Do this first
Your medical questionnaire
- Your questionnaire is unique to your booking. It was emailed to you when you booked, so please complete that one.
- Check your inbox, and your spam or junk folder, as it can land there.
- We are unable to carry out your test until it is complete, so please do it in good time.
- Cannot find it? Contact us and we will resend your link.
02 / What we measure
One test, three things you can use.
Most calorie targets come from an equation built on population averages, then adjusted by guesswork. Yours will come from your own breathing, measured at rest.
Your resting metabolic rate
The calories your body burns simply keeping you alive, which is the largest single part of what you burn in a day.
Your fuel mix
Whether you are running mostly on fat or mostly on carbohydrate at rest, measured from the balance of oxygen you take in and carbon dioxide you breathe out.
Your calorie targets
Accurate intake targets for fat loss or muscle gain, built on your measured metabolism rather than an estimate of it.
03 / The visit
How your test is structured.
Your appointment is around 30 minutes, and none of it is hard work. This is the one test where doing less gives you a better result.
Arrival, explanation and settle
Arrive on time and unrushed. We explain exactly how the test works and sit down with you to understand your goals and your reasons for testing, then give you a few minutes lying back to settle before we start. That settling time is part of the measurement, not padding.
Your test
You lie back and breathe normally through a tube while we measure the air you breathe out. No effort required. You are welcome to bring a book, and some water, as your mouth can dry out during the breathing test.
Debrief
We talk you through what we have captured before you leave, answer anything you want to ask, and confirm when your results will be sent.
Your fast ends the moment the test does, so bring something to eat afterwards if you would like it.
04 / On site
Where your test happens.
Your test
Inside the TELOMYX mobile clinic
Our mobile clinic is parked at your venue, usually just outside the partner location. It is private, and it is only you and your TELOMYX practitioner inside.
Arriving
Wait outside, we will come to you
Wait in the partner location's reception, just outside the mobile clinic, or in your vehicle, whichever feels most comfortable. There is no need to knock on the clinic door, as we may be testing another client.
A member of the TELOMYX team will come out and greet you.
Your location and parking
These vary by venue, so your confirmation email carries your specific address, parking and check-in details. Please read it before you set off.
Arrive calm, and this one really matters
Walk or drive in gently and give yourself a few spare minutes. Rushing in raises your metabolic rate, and your metabolic rate is the exact thing we are about to measure. Do not cycle or run to the venue.
05 / Preparation
Small rules, better data.
Food, caffeine and recent exercise all raise your metabolic rate for hours afterwards. Arriving in the wrong state does not blur your result, it inflates it, and an inflated RMR sets your calorie targets too high.
Steady the week
The days before- Sleep and hydrate normally. Nothing extreme in either direction.
- Keep eating as you normally would. A crash diet or a big refeed in the days before will both move the number.
Back off
24 hours before- No hard or strenuous training. Hard exercise keeps your metabolic rate elevated well after you have finished.
- No alcohol.
Arrive ready
On the day- Fasted for 5 to 6 hours before your appointment. Water is fine throughout.
- No caffeine or stimulants: coffee, energy drinks, pre-workout. Where you safely can, skip cold and flu remedies too, as they raise your metabolic rate.
- No exercise on the day, including the walk or cycle in. Arrive gently.
- Do not drink a large amount of water immediately beforehand.
- If you are feeling ill on the day, please let us know and we will reschedule. Being unwell raises your metabolic rate and makes the result unusable.
Planning around the fast
The fast and the caffeine are the two points to plan around. For a late morning slot, it is easiest to run your overnight fast straight through. For an early afternoon slot, have a light early breakfast and then water only. Later slots suit some people better, just bear in mind the longer stretch without caffeine.
Digesting any amount of food can raise your metabolic rate, which is exactly what we are trying to measure around. That is why the fast is longer here than for a scan, and why it is the single thing most worth getting right.
06 / Kit
What to wear and bring.
You stay fully dressed and lying down throughout, so comfort is the only requirement.
Wear
Whatever you are comfortable resting in
Comfortable, loose clothing. Nothing restrictive around your chest or waist, as you want to breathe naturally.
Tie long hair back so it stays clear of the tubing.
Bring
Water, something to read, food for after
A water bottle, as your mouth can dry out during the test.
A book, if you would like something to read while you rest.
Something to eat afterwards, since you will have been fasted.
07 / Safety and accuracy
Please tell us if.
Each of these affects the quality of your measurement and can lead to inaccurate data, so we need to know. Where one applies, we will look to reschedule your appointment rather than test you in a state that gives you a number you cannot rely on.
- You feel unwell or have any infection. If you wake up ill, contact us to reschedule rather than push through.
- You take thyroid medication, or anything else that affects your metabolism.
- You have taken caffeine, a stimulant or a pre-workout today, even by accident. Please tell us rather than say nothing.
- You have eaten inside your fasting window.
- You are pregnant, as your resting metabolic rate rises through pregnancy.
- You have trained hard in the last 24 hours.
- Anything else has changed since you completed your questionnaire.
08 / Afterwards
What you walk away with.
Before you leave
A clear understanding of what we have measured, and when you will get your results.
Within 2 working days
Your full report by email, with every metric explained and personalised recommendations written for your goals.
- Your measured RMR. The calories you burn at rest, set against what the standard equations predicted for someone of your age, sex and size.
- Your fuel mix. What you are running on at rest, and what that says about your current nutrition.
- Your targets. Intake ranges for fat loss or muscle gain built on your metabolism, with the guesswork removed.
09 / Repeat testing
Tracking over time? Consistency is everything.
An RMR test measures your metabolism exactly as it is on the day. Food, caffeine, illness and recent training all move it. Ensuring consistency is key to accurate longitudinal monitoring.
Make your next test comparable
Book a similar time of day each time, and keep the same fasting window. Repeat your food, training and sleep in the 24 hours beforehand as closely as you can.
Follow the same protocol every time and a change in your number means a real change in your metabolism, rather than a difference in how you arrived.
Questions before the day?
Reply to your confirmation email. Your confirmation email also carries your specific location, address and arrival details, along with your medical questionnaire link.
TELOMYX / Data, not guesswork