RMR Calculator
Estimate your resting metabolic rate (RMR): the calories your body burns at rest. Uses the Mifflin-St Jeor equation from your sex, weight, height, and age.
Calculator by Toolsloft ↗- Resting metabolic rate
- 1780 kcal/day
Resting metabolic rate is how many calories your body burns just to stay alive at rest, before any activity is added. Knowing your RMR gives you the floor of your daily calorie needs, which is the starting point for planning a diet or a training program.
How this is calculated
RMR is estimated with the Mifflin-St Jeor equation: 10 x weight(kg) + 6.25 x height(cm) - 5 x age, then +5 for men or -161 for women. Research finds Mifflin-St Jeor predicts resting metabolic rate more accurately than the older Harris-Benedict formula for most adults. This is an estimate, not a substitute for indirect calorimetry.
How to use
- Select your sex.
- Enter your weight in kilograms, height in centimeters, and age in years.
- Read your estimated resting metabolic rate in calories per day.
Examples
- Male, 80 kg, 180 cm, 30:
RMR 1,780 kcal/day - Female, 65 kg, 165 cm, 35:
RMR 1,345 kcal/day
FAQ
- What is the difference between RMR and BMR?
- They are very close. BMR is measured under strict overnight-fasted lab conditions, while RMR is measured at rest with slightly looser conditions and runs a little higher. The Mifflin-St Jeor equation is commonly used to predict both.
- How do I turn RMR into daily calorie needs?
- Multiply your RMR by an activity factor (about 1.2 for sedentary up to 1.9 for very active). That gives your total daily energy expenditure, the calories that maintain your weight.
- How accurate is the estimate?
- The Mifflin-St Jeor equation is one of the most accurate prediction formulas, but individual metabolism varies. Treat the result as a solid estimate and adjust based on real-world results.