Resting Metabolic Rate Calculator

Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell repair. It accounts for 60–75% of your total daily energy expenditure.

Mifflin-St Jeor Equation:

For males: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

For females: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

What each variable means:

• Weight (kg) — more body mass requires more energy to maintain
• Height (cm) — taller individuals have a higher surface area and metabolic demand
• Age — metabolism naturally decreases with age (about 1–2% per decade after 20)
• Sex — males typically have higher RMR due to greater lean muscle mass

RMR vs BMR: RMR and BMR (Basal Metabolic Rate) are often used interchangeably, but RMR is slightly higher because it includes minimal physical activity (like sitting up). RMR is more practical for everyday use.

When to use this calculator:

• Setting calorie targets for weight loss or gain
• Understanding your baseline energy needs
• Comparing your metabolism before and after lifestyle changes
• Working with a nutritionist or dietitian

Practical example: A 30-year-old male, 5'10" (178 cm), 176 lb (80 kg) would have an RMR of approximately 1,780 calories/day. This means he burns about 1,780 calories just by existing — before any physical activity.

Daily calorie multipliers (TDEE):

Tips:

• Muscle burns more calories than fat at rest — strength training can raise your RMR.
• Crash dieting can lower your RMR significantly, making future weight loss harder.
• Sleep deprivation reduces metabolic rate by 5–20%.