Estimate the calories your body burns at complete rest.
Metric (kg / cm)
Imperial (lbs / ft+in)
Sedentary (little or no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (hard exercise 6-7 days/week)
Extra Active (very hard exercise & physical job)
Resting Metabolic Rate (RMR)0 kcal/day
Total Daily Energy Expenditure (TDEE)0 kcal/day
*RMR is calories burned at rest. TDEE includes activity multiplier.
Understanding Your Daily Resting Metabolic Rate
Whether you are looking to lose weight, gain muscle, or simply maintain your current physique, understanding your body's energy requirements is the foundational step. The Daily Resting Metabolic Rate (RMR) represents the number of calories your body burns while at complete rest to maintain vital functions like breathing, circulating blood, and organ function.
RMR vs. BMR: What's the Difference?
You will often hear Resting Metabolic Rate (RMR) and Basal Metabolic Rate (BMR) used interchangeably, but there is a slight technical difference:
BMR (Basal Metabolic Rate): This is a very strict measurement taken in a darkened room upon waking after 8 hours of sleep and 12 hours of fasting. It represents the absolute minimum energy required to stay alive.
RMR (Resting Metabolic Rate): This is a slightly more practical measurement. It typically accounts for the energy burned while resting but not strictly fasting or immediately upon waking. For most practical purposes, including diet planning, RMR and BMR are close enough to be used similarly.
How This Calculator Works
This calculator utilizes the Mifflin-St Jeor equation, which is widely considered by dietitians and health organizations to be the most accurate formula for estimating calorie needs in the general population. It takes into account four primary factors:
Factor
Impact on RMR
Weight
Heavier bodies require more energy to function. RMR increases with weight.
Height
Taller individuals have a larger body surface area, increasing RMR.
Age
Metabolism naturally slows down as we age (approx. 5% per decade after 40).
Gender
Men typically have more muscle mass and less body fat than women, resulting in a higher RMR.
From RMR to TDEE
While RMR tells you what you burn at rest, you don't stay in bed all day. To find your maintenance calories—the number of calories you need to eat to stay the same weight—you need to calculate your Total Daily Energy Expenditure (TDEE).
The calculator above provides this by multiplying your RMR by an activity factor:
Sedentary (1.2): Desk job, little to no exercise.
Lightly Active (1.375): Light exercise or sports 1-3 days a week.
Moderately Active (1.55): Moderate exercise or sports 3-5 days a week.
Very Active (1.725): Hard exercise or sports 6-7 days a week.
Extra Active (1.9): Very hard exercise, physical job, or training twice a day.
Using RMR for Weight Management
Once you have your RMR and TDEE figures, you can create a nutritional plan:
To Lose Weight: Aim for a caloric deficit. Consuming 500 calories less than your TDEE per day typically results in 1 lb of weight loss per week.
To Gain Muscle: Aim for a slight surplus. Consuming 250-500 calories above your TDEE supports muscle growth when paired with resistance training.
To Maintain: Eat approximately your TDEE value daily.
Disclaimer: This calculator provides estimates based on averages. Individual metabolism can vary due to genetics, muscle mass, hormonal health, and medication. Always consult a healthcare professional before making drastic changes to your diet or exercise routine.