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RMR Calculator
Calculate your resting metabolic rate (RMR) and daily calorie targets!
⚠️ Important: This result is for informational purposes only and is not medical or health advice. If you're sick, consult a doctor.
Your Resting Metabolic Rate (RMR)
Daily maintenance calories: 0 kcal
Your RMR value...
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⚠️ Note: RMR is an estimate. Actual metabolism can vary between individuals.
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RMR (Resting Metabolic Rate) is the number of calories your body burns at rest, accounting for 60-75% of total energy expenditure. It's similar to BMR but slightly higher because it includes basic daily activities. Knowing your RMR is key to setting accurate calorie targets for weight loss or muscle building.
Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.
What is RMR and how is it different from BMR?
RMR (Resting Metabolic Rate) measures calories burned while at rest during normal daily conditions, while BMR (Basal Metabolic Rate) measures the absolute minimum calories needed for survival in a completely fasted state. RMR is typically 10-20% higher than BMR because it accounts for basic activities like sitting and eating. Most calculators actually measure RMR, not true BMR, since BMR requires lab conditions. For practical purposes, RMR is more useful for setting calorie targets. Both give you a baseline to calculate your total daily calorie needs.
How many calories does my RMR account for?
Your RMR typically accounts for 60-75% of your total daily calorie burn. The remaining 25-40% comes from physical activity and the thermic effect of food (digestion). For sedentary people, RMR can be as high as 75% of total calories burned. More active individuals will have a lower percentage from RMR since exercise adds more to the total. Understanding this split helps you see why building muscle (which increases RMR) is valuable for long-term weight management.
What factors affect my RMR?
Age, gender, body composition, and genetics are the main factors affecting RMR. Men typically have higher RMRs than women due to more muscle mass. RMR naturally decreases with age by about 2-3% per decade after 30. Muscle tissue burns more calories at rest than fat tissue, so higher muscle mass means higher RMR. Extreme dieting can temporarily lower RMR by 10-20% as your body adapts to conserve energy. Thyroid conditions and certain medications can also impact RMR significantly.
How can I increase my RMR?
Build muscle through strength training 3-4 times per week, as muscle burns more calories at rest than fat. Eat enough protein (0.8-1g per pound of body weight) to support muscle maintenance and growth. Avoid extreme calorie restriction, which can lower RMR by triggering metabolic adaptation. Stay hydrated and get 7-9 hours of quality sleep, as both affect metabolic function. High-intensity interval training (HIIT) can temporarily boost metabolism for up to 24 hours after exercise. Small frequent meals throughout the day may have a minor positive effect on RMR.
Is the RMR calculator accurate?
RMR calculators using the Mifflin-St Jeor or Katch-McArdle formulas are accurate within 10-15% for most people. The Katch-McArdle formula (which uses body fat percentage) is more accurate than formulas using only height and weight. Individual variations in metabolism, genetics, and health conditions can affect accuracy. For precise measurement, indirect calorimetry in a lab setting is the gold standard but costs several hundred dollars. Despite limitations, calculator estimates are accurate enough for setting initial calorie targets. You should adjust based on real-world results after 2-3 weeks of tracking.
How many calories does my RMR account for?
Your RMR typically accounts for 60-75% of your total daily calorie burn. The remaining 25-40% comes from physical activity and the thermic effect of food (digestion). For sedentary people, RMR can be as high as 75% of total calories burned. More active individuals will have a lower percentage from RMR since exercise adds more to the total. Understanding this split helps you see why building muscle (which increases RMR) is valuable for long-term weight management.
How do I use my RMR to calculate calorie needs?
Multiply your RMR by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate activity, 1.725 for very active, or 1.9 for extremely active. This gives you your TDEE (Total Daily Energy Expenditure). For weight loss, subtract 300-500 calories from TDEE; for weight gain, add 300-500 calories. Never eat below your RMR for extended periods, as this can slow metabolism and cause muscle loss. Track your weight weekly and adjust calories by 100-200 if you're not seeing results after 2-3 weeks. A sustainable rate is 0.5-1kg per week for fat loss or 0.25-0.5kg per week for muscle gain.
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