Rmr Calculator

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RMR Calculator (Resting Metabolic Rate)
Mifflin-St Jeor Equation (Recommended)Revised Harris-Benedict Equation
MaleFemale
kglbs
cmin
Result:
Estimated RMR:
— calories/day
function calculateRMR(){var weight=parseFloat(document.getElementById('weight').value);var height=parseFloat(document.getElementById('height').value);var age=parseFloat(document.getElementById('age').value);var weightUnit=document.getElementById('weight_unit').value;var heightUnit=document.getElementById('height_unit').value;var gender=document.getElementById('gender').value;var formula=document.getElementById('formula_type').value;var showSteps=document.getElementById('steps').checked;if(isNaN(weight)||isNaN(height)||isNaN(age)){alert('Please enter valid numerical values for weight, height, and age.');return;}var wKg=(weightUnit==='lbs')?weight*0.453592:weight;var hCm=(heightUnit==='in')?height*2.54:height;var rmr=0;if(formula==='mifflin'){if(gender==='male'){rmr=(10*wKg)+(6.25*hCm)-(5*age)+5;}else{rmr=(10*wKg)+(6.25*hCm)-(5*age)-161;}}else{if(gender==='male'){rmr=88.362+(13.397*wKg)+(4.799*hCm)-(5.677*age);}else{rmr=447.593+(9.247*wKg)+(3.098*hCm)-(4.330*age);}}document.getElementById('resultValue').innerHTML=Math.round(rmr).toLocaleString();if(showSteps){var breakdown=document.getElementById('breakdown');breakdown.style.display='block';var sed=Math.round(rmr*1.2);var mod=Math.round(rmr*1.55);var act=Math.round(rmr*1.725);breakdown.innerHTML='Daily Needs with Activity:
• Sedentary (little to no exercise): '+sed.toLocaleString()+' kcal
• Moderate Exercise (3-5 days/week): '+mod.toLocaleString()+' kcal
• Very Active (6-7 days/week): '+act.toLocaleString()+' kcal';}else{document.getElementById('breakdown').style.display='none';}}

How to Use the RMR Calculator

The rmr calculator is an essential tool for anyone looking to manage their weight, improve athletic performance, or simply understand their body's energy needs. Resting Metabolic Rate (RMR) represents the number of calories your body burns while at rest to maintain basic physiological functions like breathing, blood circulation, and cell production.

To get the most accurate results, simply follow these steps:

Gender Selection
Choose between male and female, as hormonal profiles and muscle mass ratios significantly impact metabolic rate.
Weight and Height
Enter your current weight and height. You can switch between Metric (kg/cm) and Imperial (lbs/in) units using the dropdown menus.
Age
Metabolism typically slows down as we age due to changes in lean body mass, making age a critical variable in the formula.

The Science Behind RMR Formulas

When you use our rmr calculator, you have the choice between two scientifically validated formulas. Both estimate the calories burned at rest, but they utilize slightly different coefficients based on the population studies they were derived from.

1. Mifflin-St Jeor Equation

Developed in 1990, this is currently considered the most accurate standard for the general population. It is the default setting for this calculator.

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

2. Revised Harris-Benedict Equation

Originally created in 1919 and revised in 1984, this formula is still widely used but may slightly overestimate calories in some individuals compared to the Mifflin-St Jeor method.

Calculation Example

Example Scenario: A 35-year-old male who weighs 185 lbs and is 6 feet tall.

Step-by-step solution using Mifflin-St Jeor:

  1. Convert Weight: 185 lbs / 2.20462 = 83.91 kg
  2. Convert Height: 72 inches × 2.54 = 182.88 cm
  3. Apply Formula: (10 × 83.91) + (6.25 × 182.88) – (5 × 35) + 5
  4. Step 1: 839.1 + 1143.0 – 175 + 5
  5. Final Result: 1,812 Calories/day

Frequently Asked Questions

What is the difference between BMR and RMR?

Basal Metabolic Rate (BMR) is measured under very strict clinical conditions after a 12-hour fast and 8 hours of sleep in a darkened room. Resting Metabolic Rate (RMR) is less restrictive and measures the body's energy expenditure at rest during the day. For most people, the difference is less than 10%, and the terms are often used interchangeably in fitness contexts.

How does activity level change my calorie needs?

The rmr calculator provides your base energy needs. To find your Total Daily Energy Expenditure (TDEE), you must multiply your RMR by an activity factor (usually ranging from 1.2 for sedentary to 1.9 for extremely active). This accounts for the calories burned during exercise and daily movement.

Can I increase my RMR?

Yes! The most effective way to increase your RMR is to build lean muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even when you are sleeping. High-intensity interval training (HIIT) and ensuring adequate protein intake can also provide temporary boosts to your metabolic rate.

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