Resting Metabolic Rate (RMR) Calculator
Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to maintain basic life-sustaining functions like breathing, circulation, and cell production. Knowing your RMR can be a valuable tool for weight management and understanding your overall energy needs.
Understanding Your Resting Metabolic Rate (RMR)
Your Resting Metabolic Rate (RMR) represents the minimum amount of energy your body needs to function at rest. This includes essential processes like maintaining body temperature, breathing, blood circulation, and cellular activities. It's a crucial component of your total daily energy expenditure (TDEE).
Several factors influence your RMR:
- Body Composition: Muscle tissue burns more calories at rest than fat tissue. Therefore, individuals with higher muscle mass generally have a higher RMR.
- Age: RMR tends to decrease with age, primarily due to a natural decline in muscle mass.
- Gender: On average, men tend to have a higher RMR than women due to typically having more muscle mass.
- Genetics: Individual genetic makeup plays a role in metabolic rate.
- Hormonal Factors: Thyroid hormones, in particular, significantly impact metabolism.
The most common formula used to estimate RMR is the Mifflin-St Jeor equation. While it's an estimation, it's widely considered one of the most accurate for general populations. This calculator uses the Mifflin-St Jeor equation:
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
Once you have your RMR, you can estimate your Total Daily Energy Expenditure (TDEE) by multiplying your RMR by an activity factor that corresponds to your lifestyle. This calculator provides your RMR in kilocalories (kcal) per day.