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RMR Calculator

Enter the values & calculate your RMR (the number of calories your body needs at rest).

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The RMR calculator estimates how many calories your body needs per day at rest.  Your Resting Metabolic Rate (RMR) is the best indicator to make decisions about your diet and fitness goals. 

What Is RMR?

Resting Metabolic Rate is the equivalent of calories you need to stay alive while at rest.

It provides a baseline to schedule your weight goals including weight loss, gain, and maintenance.

RMR is interchangeably used with Resting Energy Expenditure (REE) and decreases by 0.01 kcal/min for each 1% increase in body fat. For precise body fat estimations, use the body fat calculator.

resting metabolic rate

Most often, RMR is considered as BMR. But it refers to your daily calorie needs required to perform low-energy tasks like sitting or lying down.

RMR Formula:

The following Harris-Benedict Equation is commonly used to estimate resting metabolic rate (RMR):

Men: (13.397m + 4.799h – 5.677a) + 88.362

Women: (9.247m + 3.098h – 4.330a) + 447.593


  • m = Mass (kg)
  • h = Height (cm)
  • a = Age (years)

What Can Affect Your Resting Metabolic Rate?

  • Age: Your RMR decreases with passing age
  • Muscle: More muscle means more resting metabolic rate
  • Hormones: The hormonal imbalance
  • Diet and Nutrition: Your diet can have a positive or negative impact on RMR, depending upon the macro ratios and meal plans.
  • Physical Activity: Doing exercise or playing a physical game, boosts your RMR. But doing that without proper rest can impact negatively your metabolism.  
  • Medical Conditions: The specific health conditions such as chronic disease or metabolic disorder.
  • Sleep Patterns: Sleeping disorder or insufficient sleep also impacts on the metabolism

How Many Calories Do I Burn At Rest?

Approximately 75-100 calories are burnt at rest in one hour. If an individual does nothing then 0.48 calories per pound of weight or 0.05 calories per kilogram of weight per hour are burned. This is not the exact amount, because it changes from person to person depending upon factors like age, gender genetics, etc.  

To figure out the RMR use the following equations:

Men: (13.397m + 4.799h – 5.677a) + 88.362

Women: (9.247m + 3.098h – 4.330a) + 447.593

For convenience, and precision in understanding your body's energy needs at the rest state, use the RMR calculator. It provides valuable insights into the resting metabolic rate and helps in making informed decisions about your diet and exercise.


Let’s say John is 26 years old! Assuming the body weight is 75 kg and height is 174 cm, find the resting metabolic rate.


Given that:

  • Age = 26 years
  • Weight = 75 Kg
  • Height = 174 cm

Put these values in the RMR Formula:

RMR = (13.397m + 4.799h – 5.677a) + 88.362

RMR = (13.397*75 + 4.799*174 – 5.677*26) + 88.362

RMR = 1004.775 + 835.026 – 147.602 + 88.362

RMR = 1,928.163 – 147.602 = 1,780.561 resting calories burned


Both the terms BMR and RMR can be used interchangeably, but there is a slight variation.

The basal metabolic rate (BMR) is the number of calories that your body requires for basic functions while the resting metabolic rate (RMR) is the number of resting calories that your body burns at rest. It is also known as resting energy expenditure (REE).

For more insights, refer to the source WebMD.


How Do You Use RMR To Lose Weight?

RMR is a deciding factor in planning your weight loss calendar. Let's see how you can use it for weight loss!

  • Estimating your weight loss calorie needs
  • Following a proper and healthy workout plan
  • Balancing your daily diet
  • Burning more calories than you consume

Using of weight loss calculator also enables you to tailor your calorie intake or consult a medical professional for a better prescription.

Does Long Fasting Slow Your RMR?

Not actually! Fasting does not impact your resting metabolic rate, but starving for a long time can cause severe changes in your metabolism. However, no evidence supports the theory. Once you start to intake normal calories, your metabolism will continue to function at a normal rate.

What Is A Good Resting Metabolic Rate?

A good resting metabolic rate (RMR) aligns with your individual physiological needs (respiration, blood circulation, food digestion, etc.) and supports overall health. For men, it is 1,800 to 2,400 calories while for women, it ranges from 1,200 to 1,800 calories per day.

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