RMR Calculator: Find Your Resting Metabolic Rate

The Resting Metabolic Rate (RMR) is the amount of energy or calories that your body requires at rest to maintain basic physiological functions such as breathing, circulation, and cell production. Let me explain in simpler terms, RMR represents the energy spent by your body when you are resting. With our RMR calculator, you will be able to find these values in no time.

RMR Calculator

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Your RMR

We will guide you through understanding and calculating your own RMR, setting you on a course for smarter health choices. 

What Is An RMR Calculator?

An RMR Calculator is a tool that tells you how many calories your body burns when it’s resting. It uses details like how old you are, how much you weigh, how tall you are, and if you’re a girl or a guy.

This helps people understand the energy their bodies need for basic tasks like breathing and keeping warm.

You can use this calculator to plan better meals and workouts. Knowing your resting metabolic rate makes it easier to figure out how much food to eat and what kind of physical activity will help with weight goals.

The number from the RMR calculator gives a starting point for these plans.

Understanding Resting Metabolic Rate (RMR)

Grasping the concept of Resting Metabolic Rate (RMR) is key to deciphering how your body expends energy when at rest. Recognizing its importance enables individuals to tailor their diet and exercise regimens for optimized metabolic health and personal wellness goals.

Factors That Affect RMR

Your body needs energy even when you’re at rest. This energy keeps your heart beating, lungs breathing, and body warm. The amount of energy your body uses while resting is called your resting metabolic rate (RMR). Many things can change your RMR.

  • Age: As you get older, your RMR often goes down. This happens because your muscles usually get smaller with age, and muscles help burn calories.
  • Muscle Mass: People with more muscle mass have a higher RMR. Muscles use more energy than fat, even when you’re not moving.
  • Body Fat Percentage: More body fat can lead to a lower RMR because fat does not use as much energy as muscle.
  • Genetics: Your genes play a role in how fast or slow your metabolism is. Some people naturally have a high or low RMR because of their genetics.
  • Climate: If you live in a very cold place, your body may need more energy to stay warm. This can raise your RMR.
  • Regular Meals: Eating food regularly can keep your metabolism steady. Skipping meals might make your body think it needs to save energy, which can lower your RMR.
  • Pregnancy: During pregnancy, a woman’s body works harder to support the growth of the baby, which increases her RMR.
  • Crash Dieting: When you eat way too little for a long time, like on a crash diet, it can slow down your metabolism and decrease your RMR.

Importance Of Calculating RMR

Many things change how much energy your body uses when you’re at rest, like your age or muscle mass. Knowing your resting metabolic rate helps with this. It tells you how many calories your body burns when it’s not doing anything.

This number is key to making smart choices about food and exercise.

Calculating RMR can show you the right amount of food for staying healthy or losing weight. It guides you to eat enough so that your body has the energy it needs. If you want to lose weight, it helps plan out how to cut back on eating without going too far.

And if you’re working out to build muscle, knowing your RMR can tell you if you need more food to support those muscles. Overall, figuring out RMR helps make a plan that works just for your own body’s needs.

Methods Of Calculating RMR

Exploring the various methods of calculating your Resting Metabolic Rate can unlock a deeper understanding of your body’s energy needs, guiding you toward more personalized health and fitness strategies.

From established formulas that estimate caloric requirements to advanced scientific tests providing precise measurements, discovering the right approach for RMR calculation is a critical step in optimizing your metabolic health.

1. RMR Formula For Males And Females

Calculating the Resting Metabolic Rate is simple with the right formula. For men, you take 66 plus (13.7 times your weight in kilograms) plus (5 times your height in centimeters) minus (6.8 times your age).

Women use a different formula: 655 plus (9.6 times weight) plus (1.85 times height) minus (4.7 times age). These formulas give you a number that shows how many calories your body needs at rest to keep vital organs like the heart and lungs working.

You can use this RMR number to plan for weight loss or muscle gain by knowing how much food energy, in calories, you should eat each day. If you want to lose weight, eat fewer calories than this number; if building muscle is your goal, eat more! The key is that RMR helps you understand your body’s energy needs so you can make smart choices about nutrition and exercise for better health and fitness.

2. Indirect Calorimetry

Indirect Calorimetry is a scientific way to figure out how many calories your body burns when you are resting. You wear a mask, and it measures the air you breathe in and out. This tells us about the oxygen (VO2) and carbon dioxide (VCO2) your body uses and makes.

Experts use this info with the Abbreviated Weir Equation to find your Resting Energy Expenditure (REE). That’s a big word for how many calories you burn doing nothing.

This method can seem like something from a science lab because it is! It’s very accurate for learning about your body’s energy needs. Doctors often use Indirect Calorimetry so they know exactly what kind of food or exercise plan will work best for someone.

If you get this test done, it helps make sure you’re not eating too much or too little for your own good health.

3. Abbreviated Weir Equation

The Abbreviated Weir Equation is a tool to figure out how much energy your body uses when it’s at rest. Think of it like measuring the gas your car burns when it’s not moving. This equation needs two numbers: the amount of oxygen you breathe in (VO2) and the carbon dioxide you breathe out (VCO2).

With these, you can use math to find your resting energy. It goes like this: REE = [3.9 (VO2) + 1.1 (VCO2)] x 1.44.

This formula helps us understand our body’s engine – our metabolism rate – better. Knowing this number is key for planning meals or workouts if we want to change our weight or get fitter.

It shows us how many calories we burn doing nothing, just keeping our bodies going each day!

Significance of RMR in Weight Loss

Understanding your RMR is pivotal in tailoring a weight loss strategy that works synergistically with your body’s natural calorie-burning capabilities, empowering you to make informed decisions for sustainable health transformations.

Impact of calorie intake on RMR

Eating the right amount of calories can change your RMR. If you eat too few, your body might slow down how fast it burns energy. This is like turning down a fire. Your body does this to save energy because it thinks food is hard to find.

But if you eat enough, your body stays ready to burn what comes in.

Putting the right foods into your body helps keep your metabolism active and healthy. Think of food as fuel for a car; the right kind keeps the engine running well. Up next, we will look at different ways to test RMR so you can understand how much fuel your body needs each day!

RMR Testing

Delving into RMR Testing, we explore a world where precision meets personal health goals. It’s a process involving clinical assessment to accurately gauge your Resting Metabolic Rate, thereby unlocking insights that tailor dietary and exercise plans to your body’s unique energy needs.

Lab Test Procedure

Learning how your body uses energy can be powerful. A lab test for Resting Metabolic Rate (RMR) gives you that insight.

  • First, a professional will welcome you to the lab and explain the test.
  • They fit you with a special mask that feels comfortable on your face.
  • This mask connects to a machine that tracks how much oxygen you breathe in and carbon dioxide you breathe out.
  • During the test, you just relax and lie still. It’s important to stay calm and rest.
  • The machine measures your VO2 and VCO2 levels as you rest. These are key to figuring out your RMR.
  • The whole process takes about 10 to 15 minutes, but plan for more time just in case.
  • Afterward, experts look at your numbers. They use these to understand how your body gets its energy.
  • The results will help guide things like how much food you should eat or what kind of exercise is best for you.

Factors Affecting Total Energy Expenditure

Total energy expenditure is how much energy your body uses in a day. Many things can change this number.

  • Age and Muscle Mass: As you get older, you often use less energy. Also, muscles burn more calories than fat, even when at rest.
  • Climate and Body Heat: If you live in a cold place, your body works harder to stay warm, using up more energy.
  • Genetics: Some people’s bodies naturally use more or less energy. This is part of what makes each person unique.
  • Regular Meals: Eating meals and snacks regularly can help keep your metabolism going strong throughout the day.
  • Being Pregnant: When you’re pregnant, your body needs extra energy to support the baby growing inside you.
  • Crash Dieting: Eating far too little can slow down your metabolism. This means your body uses less energy.

Step-by-Step Guide to Calculating RMR

Calculating your RMR can help you understand how many calories your body needs at rest. This guide will show you how to figure out your own RMR.

  1. Gather Necessary Information: Start by collecting your current weight, height, age, and gender. You’ll need these for the calculation.
  2. Choose a Formula: Decide which formula to use – Harris-Benedict BMR Equations or Mifflin-St Jeor Equation are popular choices.
  3. Perform the Calculation:
  • For men using the Harris-Benedict Equation:
  • For women using the Harris-Benedict Equation:
  1. Mifflin-St Jeor Option:
  • Men can calculate by multiplying their weight in kilograms by 10, height in centimeters by 6.25, subtracting five times their age plus adding a constant of 5.
  • Women’s calculation is similar but instead deducts 161 from the sum.
  1. Adjust for Body Composition: If you know your lean body mass, consider using the Katch-McArdle formula for more accuracy.
  2. Note Differences Between Male and Female Calculations: Understand that formulas slightly differ between men and women due to differences in average body composition.
  3. Account for Activity Level: Once you have calculated RMR, adjust it based on your activity level to estimate total daily energy expenditure (TDEE).
  4. Use Technology:
  5. Cross-Check Results: It may be helpful to calculate with different formulas and compare results.
  6. Understand Implications: Know that these calculations are estimates; achieving precise figures requires professional testing like indirect calorimetry.

What Is A Good Resting Metabolic Rate?

A good resting metabolic rate (RMR) is different for each person. It shows how well your body uses energy when at rest. Muscle mass, age, and activity level all play a part in this number.

Your RMR can tell you how many calories you burn without moving around. People with more muscles usually have a higher RMR because muscles need more energy than fat. This means they burn more calories even when not doing anything.

Knowing your RMR helps plan meals and workouts to reach health goals like losing weight or getting stronger. It keeps track of the calories you need every day to stay healthy and active.

If you want to know if your RMR is good, think about your muscle mass, daily activities, and overall health. Everyone’s body works differently, so it’s important to find what’s right for you rather than comparing yourself to others.

How To Increase RMR?

Your body burns calories even when you’re not moving. This is your resting metabolic rate (RMR). Let’s learn how to boost it.

  • Eat more protein: Protein has a high thermic effect, making your body work harder to digest it. This can increase your RMR.
  • Exercise with weights: Lifting weights builds muscle. Having more muscle makes your body use more energy, even at rest.
  • Stay active daily: Simple moves like walking or climbing stairs keep your metabolism up.
  • Avoid crash diets: Eating too little can slow down your metabolism. Keep a balanced diet instead.
  • Get enough sleep: A rested body burns calories better than a tired one.
  • Eat regular meals: Skipping meals can drop your metabolism. Stick to regular eating times.
  • Drink green tea or coffee: Their ingredients can make your metabolism faster for a short time.


Question: Why Do I Need To Know My Basal Metabolic Rate (BMR)?

Knowing your basal metabolic rate helps you understand how much food to eat for weight loss or weight gain by counting calories burned during the day.

Question: Can What I Eat Affect My BMR?

Yes, the thermic effect of food, like protein intake, can change your BMR because some foods need more energy to be digested.

Question: Does Muscle Building Affect My Metabolism?

Yes, resistance training and weight-lifting help build muscles which increase fat-free mass and boost your basal metabolism helping in weight-loss.

Question: Is RMR Different For People On Special Diets Like Keto Diet?

Yes, people on ketogenic diets may see changes in their RMR because this diet can alter how the body uses energy content from fats for power-saving functions.

Question: Should Pregnant Women And Fasting Folks Use An RMR Calculator Differently?

Pregnant women have higher nutrient needs and someone who fasts has varying calorie demands; both should talk with healthcare providers before using an RMR calculator as their needs differ from normal-weight individuals.


RMR is the energy spent by your body when you are resting, and this is a concept that every adult should know about. Learning more and more about RMR helps you achieve the best level of fitness there could be. With our handy tool, you will be able to find your RMR in no time. 

We have also added some additional information like how to increase your RMR, and what is a good RMR. If you still have some trouble grasping the concepts of RMR then let us know in the comments below!

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