RMR Calculator – Estimate Your Resting Metabolic Rate
The RMR Calculator estimates your Resting Metabolic Rate — the number of calories your body burns while at rest. Knowing your RMR helps you set accurate daily calorie goals for weight loss, muscle gain, or maintenance.
How to Use the RMR Calculator
Enter the following information:
- Age (in years)
- Gender
- Weight (in kg or lbs)
- Height (in cm or ft/in)
The calculator uses the Mifflin-St Jeor Equation to estimate your RMR in calories per day.
RMR Formula (Mifflin-St Jeor Equation)
- For men: RMR = (10 × weight) + (6.25 × height) − (5 × age) + 5
- For women: RMR = (10 × weight) + (6.25 × height) − (5 × age) − 161
Example
Gender: Male
Age: 30, Weight: 70 kg, Height: 175 cm
→ RMR = (10×70) + (6.25×175) − (5×30) + 5 = 1656.25 kcal/day
Common Use Cases
- Setting calorie intake for fat loss or muscle gain
- Planning meal portions based on BMR + activity level
- Adjusting macros in fitness diets
- Understanding your body's calorie needs at rest
- Optimizing energy expenditure for athletes
Why Use an RMR Calculator?
RMR is the baseline for your daily energy needs. Whether you're managing weight or enhancing athletic performance, knowing your RMR helps you build a precise and personalized nutrition plan.
Frequently Asked Questions (FAQs)
What’s the difference between RMR and BMR?
BMR is measured under strict lab conditions, while RMR is a practical estimate that includes minimal activity like breathing and digestion.
How accurate is this calculator?
It's based on the Mifflin-St Jeor Equation, widely regarded as one of the most accurate formulas for estimating RMR.
Should I eat exactly this number of calories?
No. This is your resting baseline. To find your total daily needs, multiply RMR by an activity factor (TDEE).
Does age affect RMR?
Yes. RMR generally declines with age due to loss of muscle mass and hormonal changes.
Can I increase my RMR?
Yes, by increasing muscle mass through strength training and staying metabolically active.
Related tools: BMR Calculator, Macro Calculator, Calorie Calculator.