How to Calculate Your Resting Metabolic Rate Rmr

Male Female

Your Estimated RMR:

0

Calories per day

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Understanding Your Resting Metabolic Rate (RMR)

Resting Metabolic Rate (RMR) represents the number of calories your body burns while at rest to maintain basic physiological functions like breathing, circulating blood, and cell production. While often used interchangeably with Basal Metabolic Rate (BMR), RMR accounts for low-effort daily activities, making it a slightly more realistic measure for daily energy expenditure.

How is RMR Calculated?

This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for predicting metabolic rate in healthy adults. The formulas are as follows:

• For Men: RMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: RMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Why Knowing Your RMR Matters

Your RMR typically accounts for 60% to 75% of your total daily energy expenditure (TDEE). By knowing this baseline number, you can more effectively manage your weight:

• Weight Loss: Consume fewer calories than your TDEE while staying above your RMR.
• Weight Gain: Ensure you are consuming significantly more than your RMR plus activity levels.
• Muscle Preservation: Eating below your RMR for extended periods can lead to muscle loss and a "slower" metabolism.

Example Calculation

Imagine a 35-year-old male who weighs 85 kg and is 180 cm tall:

(10 × 85) + (6.25 × 180) – (5 × 35) + 5 = 1,805 Calories/day

This individual burns roughly 1,805 calories just by existing and performing basic daily functions before any additional exercise is added.

function calculateRMR() { var gender = document.getElementById("gender").value; var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var age = parseFloat(document.getElementById("age").value); var resultDiv = document.getElementById("rmr-result-box"); var resultValue = document.getElementById("rmr-value"); if (isNaN(weight) || isNaN(height) || isNaN(age) || weight <= 0 || height <= 0 || age <= 0) { alert("Please enter valid positive numbers for weight, height, and age."); return; } var rmr = 0; if (gender === "male") { // Mifflin-St Jeor for Men rmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // Mifflin-St Jeor for Women rmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } resultValue.innerText = Math.round(rmr).toLocaleString(); resultDiv.style.display = "block"; // Smooth scroll to result resultDiv.scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }