Resting Metabolic Heart Rate Calculator

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Resting Metabolic Rate & Heart Rate Calculator

Estimate your daily calorie burn and cardiovascular health metrics.

Male Female
Sedentary (Little/no exercise) Light (1-3 days/week) Moderate (3-5 days/week) Active (6-7 days/week) Extra Active (Hard labor/Training)

Your Personalized Results

Resting Metabolic Rate
–
kcal/day (Base)
Total Daily Expenditure
–
kcal/day (Active)
Max Heart Rate
–
BPM
Aerobic Zone (70%)
–
Target BPM

Understanding Resting Metabolic Rate and Heart Rate

Your Resting Metabolic Rate (RMR) represents the number of calories your body burns while at rest to maintain basic physiological functions such as breathing, circulation, and cell production. This differs slightly from Basal Metabolic Rate (BMR) as RMR accounts for low-level daily activity and digestion.

The Role of Resting Heart Rate

Resting Heart Rate (RHR) is a critical indicator of cardiovascular efficiency. Typically, a lower RHR indicates a stronger heart muscle and more efficient circulatory system. In athletes, RHR can often be between 40-60 BPM. By combining your RHR with your RMR data, you can better understand your aerobic capacity and target heart rate zones for fat loss or endurance training.

How We Calculate Your Data

This calculator utilizes two primary scientific formulas:

  • Mifflin-St Jeor Equation: Widely considered the most accurate formula for estimating metabolic rates based on age, gender, weight, and height.
  • Karvonen Formula: Used to determine your target heart rate zones by factoring in your heart rate reserve (Max HR minus Resting HR).

Calculation Example

Imagine a 35-year-old male weighing 85kg at 180cm tall with a resting heart rate of 65 BPM:

  1. RMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 35) + 5 = 1,805 kcal/day.
  2. Max Heart Rate: 220 – 35 = 185 BPM.
  3. Heart Rate Reserve: 185 – 65 = 120 BPM.
  4. 60% Intensity Zone: (120 × 0.60) + 65 = 137 BPM.

Note: While these calculations are based on established scientific models, they are estimates. Factors like muscle mass, hormonal health, and genetics can influence your actual metabolic rate.

function calculateMetrics() { var gender = document.getElementById("gender").value; var age = parseFloat(document.getElementById("age").value); var weight = parseFloat(document.getElementById("weight").value); var height = parseFloat(document.getElementById("height").value); var rhr = parseFloat(document.getElementById("rhr").value); var activity = parseFloat(document.getElementById("activity").value); if (isNaN(age) || isNaN(weight) || isNaN(height) || isNaN(rhr)) { alert("Please enter valid numbers for all fields."); return; } // Mifflin-St Jeor Equation for RMR var rmr = 0; if (gender === "male") { rmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { rmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // TDEE (Total Daily Energy Expenditure) var tdee = rmr * activity; // Heart Rate Metrics var maxHR = 220 – age; var hrr = maxHR – rhr; // Karvonen Formula for Aerobic Zone (70% intensity) var aerobicZone = (hrr * 0.70) + rhr; // Display results document.getElementById("rmr-output").innerHTML = Math.round(rmr).toLocaleString(); document.getElementById("tdee-output").innerHTML = Math.round(tdee).toLocaleString(); document.getElementById("max-hr-output").innerHTML = Math.round(maxHR); document.getElementById("aerobic-output").innerHTML = Math.round(aerobicZone); document.getElementById("results-container").style.display = "block"; }

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