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rmr Calculator

RMR Calculator

Enter your age, weight, height, and gender in designated fields. This free RMR calculator will estimate the overall calorie burn rate at rest.


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Our accomplished team provided a remarkable calculator known as “RMR calculator”.” The calculator takes into account to unfold the question of “how many calories do I burn at rest?”


Well, let start with the comparison between BMR vs RMR as people got confused between them!


Read on!


Usually, the term Basal Metabolic Rate is used interchangeably with RMR or Resting Metabolic Rate. However, they are not exactly the same the same thing. Your RMR calculates how many calories you burn at rest (when you are not working out. While, BMR determines how many calories your body burns to keep you alive. Also, RMR is encountered under the names Resting Energy Expenditure (REE), Resting Daily Energy Expenditure (RDEE), that’s the reason why our calculator also named as REE calculator, or RDEE calculator.


RMR estimation includes consideration for calories burned to digest food, whereas BMR does not. That’s the major reason why RMR is superior and widely accounts if you want to know how many calories you burned after an average day.


Resting Metabolic Rate Calculator or RMR Calculator Is a Handy Tool to Remove Your Curiosity

Resting Metabolic Rate Calculator will tell you the shocking figures about the energy requirement even if you spend your whole day sleeping or doing nothing. If you had a feeling that if you are sleeping or doing nothing while staying in bed the whole day, you may not need any energy, you were definitely wrong. This metabolism calculator will tell that you need energy even if you are not doing anything or even if you spent the whole Sunday at home while sleeping.

About RMR Calculator:

Resting Metabolic Rate Calculator calculates the rate of consumption of energy when you are not involved in any activity like when you are resting or sleeping. RMR Calculator basically tells you the estimated minimum amount of energy you need for your body to perform some basic tasks like breathing, bloody supplying, maintaining body temperature, and to keep the brain working. If you want to know how many calories you burn while resting, then utilize our simple rmr calculator to perform the resting metabolic rate test.

What is RMR?

RMR is the short form of Resting Metabolic Rate. RMR tells you what is the least amount of energy that your body consume even if you do zero activity. Let’s take an example of your laptop or smartphone. If you leave your smartphone fully charged and don’t use it for a day, you will see that phone used a considerable amount of energy and battery is no more at 100% though you didn’t even touch or use it for a whole day. So, same is the case with your body. If needs energy to perform even the basic operations which keeps you alive.


You need energy to breathe because muscles are involved in that activity. You need energy for bloody supply because here again muscles and other organs are involved which consume energy to perform their movements and tasks. Your brain needs power to keep it functioning. And there are many other complex procedures going in within your body which consumes energy. What is my resting metabolic rate is the most common question that frequently asked by an individual when he/she head to the health care provider. But, quit worrying more, this calculator gives you an idea about that energy you need to stay alive no matter you do or do nothing the whole day.

RMR formula and Figure Out your Resting Metabolic Rate:

The given RMR formula is used by our calculator for calculating your resting metabolic rate.

The RMR equation for Male is:

66 + (13.7 x weight) + (5 x height) – (6.8 x age)

The RMR equation for Female is:

655 + (9.6 x weight) + (1.85 x height) – (4.7 x age)

The above formulas are from Katch, McArdle & Katch (2011). If you want to calculate resting metabolic rate manually, then you ought to perform the necessary unit conversions, replace the respective values into the above formula for gender. But, our smart metabolism calculator does this automatically and tells you about your calories burned at rest.

What Can Affect Resting Metabolic Rate (RMR)?

These are the factors that can affect your RMR:

  • Age – Your age is well-known factor that impact on your RMR. Experts reveal that your RMR decreases with age
  • Muscle – A muscle is also a highlighted factor as more muscle will increase RMR
  • Climate – No doubt, it sound strange, but living in a cold environment may increase your RMR
  • Genetics – Optimistic studies show that a decrease in your RMR can be due to genetics
  • Meals – According to dietitians, consuming small meals regularly will increase your RMR
  • Pregnancy – it is also well-known factor that can cause the increase in your RMR
  • Crash-dieting – this factor will decreases your RMR

What RMR Indicates?

As we already told you about the resting metabolic rate definition – RMR meaning is the Resting Metabolic Rate, so RMR actually tells the good is our body’s metabolism. Metabolism is your body activity that keeps your body maintained. In simple words it is the wear and tear operation of your body that never stops because your body is like a very complex machine and it needs constant wear and tears to stay fit.

Rate of metabolism tells how active and healthy is your body. Let’s take a life example again; if you are lazy enough to change the parts of your care which are no more operational or at the end of their life, then what will happen? Definitely your laziness may result in an accident or loss. Same is the case here again. If the metabolism rate is low, that means your body is not performing well, and it is delaying the wear and tear of your body. Results can be damaging here too. If a body delays the removal of certain substances in your body which is not good for your health, chances are there that you may fall sick.

Keeping in view the above discussion, we can conclude that the rate of metabolism is an important figure to know and RMR calculator tells you about that rate. If you find out that your RMR is not normal, you must consult the expert or must take proper actions.

Why Calculating RMR Is Important:

Calculating RMR is immensely important as it helps in estimating how many calories your body needs depending on your own personal body composition with the exclusion of your daily activity levels.

Once you figure out your RMR, then this number will accounts as the backbone for your training and nutrition goals when you factor in your daily activity levels.

How Do I Calculate My RMR?

There are two well-known ways to determine how many calorie you or your client burns in a given day. A highly accurate, but more difficult method is known as indirect calorimetry that uses expired gases to determine the amounts and types of fuel being utilized. The below Weir equation can be used to calculate the number of calories burned per minute. So, to work it up to a full 24-hour day, simply you have to multiply the total by 1,440. The respiratory quotient (RQ) is assisting in calculating what type of fuel is being catabolized for energy.

Abbreviated Weir Equation:

REE = [3.9 (VO2) + 1.1 (VCO2)] 1.44

VO2 = volume of oxygen uptake (mL/min)

VCO2 = volume of carbon dioxide output (mL/min)

Respiratory quotient (RQ) = VCO2/VO2

  • fat 0.70
  • underfeeding <0.71
  • protein 0.80
  • mixed energy 0.85
  • carbohydrate 1.00
  • fat storage > 1.00
  • ketosis <0.70

A second method for determining RMR is to use one of several different formulas such as:

Revised Harris-Benedict BMR Equations (calories/day):

For Male:

(88.4 + 13.4 x weight) + (4.8 x height) – (5.68 x age)

For Female:

(447.6 + 9.25 x weight) + (3.10 x height) – (4.33 x age)

weight in kilograms, height in centimeters, age in years

Mifflin-St Jeor Equation (calories/day):

For Male:

9.99 x weight + 6.25 x height – 4.92 x age + 5

For Female:

9.99 x weight + 6.25 x height – 4.92 x age – 161

weight in kilograms, height in centimeters, age in years

Katch-McArdle (BMR) (calories/day):

370 + (21.6 x LBM)

To calculate LBM, you just have to multiple total body weight by body-fat percentage.

Cunningham: RMR

This formula is similar to Katch-McArdle, but shows the slightly higher estimate

500 + (22 x LBM)

Calculate RMR in a Lab:

However, there are some health clinics that can perform metabolic testing to provide you with your RMR. Usually, the resting metabolic rate test takes an hour or so and is often combined with testing to figure out your calorie needs and heart rate targets for exercise.

Popular testing protocols require that a patient should have to wear a mask for a short period of time (around 15 minutes) while resting. The mask is the thing that measures the exchange of gases to figure out resting calorie burn or (the number of calories that you burn when your body is at complete rest).

If an individual do exercise as well, he/she should have to wear the mask while on a treadmill or a bike to compute how many calories you burn while your body is at working.

Can I Change My RMR?

Your weight does impact on your RMR, an individual with heavyweight/muscular will have more RMR. Your age also impact on RMR, your RMR usually will decreases with your age. Other than that, an individual can’t really change his/her RMR.

Remember that you can’t change your RMR doesn’t mean that you can’t be able to change your metabolism. In addition to your resting metabolism, you can find several numbers of factors that affect the total number of calories that you burn per day.

  • Individual use energy to chew and digest food. Experts refer this to the thermic effect of food (TEF). The TEF makes up a very little part of your total energy requirements (TEE)
  • Individual can be able to burn a lot of calories with exercise. For instance, he/she might boost his/her metabolism with daily walk or a vigorous workout at the gym. However, our metabolism calculator will helps you to calculate your RMR
  • Also, non-exercise movement needs a lot of energy. Experts use the term “Non-Exercise Activity Thermogenesis (NEAT)” to elaborate all of the calories that an individual burn doing basic movement throughout the day – which includes carrying groceries, walking to desk at work, or cooking dinner, etc.


How do you calculate RMR?

You can readily calculate resting calorie burn with the ease of resting metabolic calculator:

  • First of all, you have to enter age: age = 32 years
  • Very next, choose the gender: gender = male
  • Then, enter the height of an individual: height = 182 cm
  • Right after, you ought to enter weight: weight = 82 kg
  • The RMR of this individual is: RMR = 1881.8 Calories/Day

What is a good resting metabolic rate?

Well, the values for the Resting Metabolic Rate (RMR) were 1550 kcal/24 h (6.488 MJ/24 h) for the obese group of people – and 1421 kcal/24 h (5.948 MJ/24 h) for the normal-weight group of people. Experts depict that RMR per kg body weight was lower in the obese individuals than in the normal-weight individuals.

What is RMR in weight loss?

If you change your body weight, then your RMR will change. Experts depict that an increase in weight will lead to an increase in your resting metabolic rate – while weight loss will lower your RMR.

What happens if you eat less than your RMR?

As discussed above your RMR is just that the calories you burn at the rest. Avoid going below 1,258 calories each day that is only 20 percent. Generally, women should not have to consume below 1,200 calories per day to avoid negatively affective their energy levels and even metabolism.

Is My RMR Normal?

No doubt, once you get your RMR, then you might be tempted to compare your RMR to the RMRs of other individuals around you. And, you might wonder if your RMR is normal than other. But, remember that each individual has unique RMR as it depends on several factors – there is a no need to match up your RMR with others.

What is an average RMR?

Optimistic studies depict that the average RMR for women is around 1400 calories each day. And, for men, the average RMR is just over 1600 calories. But, the number is above or below the average RMR doesn’t mean that whether or not your RMR is normal.

  • Women: Average BMR 1,400 calories each day
  • Men: Average BMR just over 1,600 calories each day

Do overweight people have a faster resting metabolism?

If an individual weigh more or have more muscle mass, then he/she will burn more calories, even at rest. So people with heavyweight are more likely to have a faster basal metabolic rate – not a slower one as a portion of extra weight is muscle tissue.

How do you increase your RMR?

These are most easy ways to increase your metabolism.

  • You have to consume plenty of protein at every meal
  • You ought to drink more cold water
  • You have to do high-intensity workout
  • You have to lift heavy things
  • You ought to stand up more
  • You have to consume green tea or Oolong tea
  • You have to intake spicy foods
  • You ought to get a enough night’s sleep
  • Intake coffee
  • You ought to replace cooking fats with coconut oil

How accurate is RMR?

However, Basal Metabolic Rate (BMR) is slightly more accurate, the major difference is only notable in clinical judgments. Remember that RMR is not only an accurate estimate of BMR, but also, it is sufficient for calculating your daily calorie needs, and easy to determine.

What does an RMR test tell you?

The RMR test is a simple and non- invasive test that helps to measures how many calories you burn at rest. While testing, a machine captures and analyzes the composition of an individual breath, even calculating oxygen consumption to determine the rate at which he/she consume energy.


The above RMR calculator is intended for education/informational purposes only, and the results are just estimations and should not be account to guide patient care!