Resting Metabolic Rate (RMR) Calculator
Calculate how many calories your body burns at rest.
Your Estimated RMR:
Calories per day
Understanding Your Resting Metabolic Rate (RMR)
The Resting Metabolic Rate (RMR) is the total number of calories your body burns while at rest. This includes basic vital functions such as breathing, circulating blood, organ function, and basic neurological processes. Unlike BMR (Basal Metabolic Rate), which is measured under very restrictive conditions, RMR is a more realistic measurement of your daily energy expenditure during periods of inactivity.
Why RMR Matters for Weight Management
Knowing your RMR is the first step in designing a nutrition plan. If you want to lose weight, you need to know your "baseline" to ensure you are creating a safe calorie deficit. Consuming fewer calories than your RMR for extended periods can actually slow down your metabolism, making weight loss harder over time.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor Equation, which is currently considered the most accurate standard for predicting resting metabolic rate in healthy adults. The formulas are as follows:
- 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
Realistic Example Calculation
Let's look at an example for a 35-year-old male who weighs 85 kg and is 180 cm tall:
RMR = 850 + 1125 – 175 + 5
Result = 1,805 Calories per day
This individual burns roughly 1,805 calories just by existing. To calculate total daily energy expenditure (TDEE), he would then multiply this number by an activity factor (e.g., 1.2 for sedentary or 1.55 for moderately active).