Resting Metabolic Rate Calculator

Estimate resting metabolic rate (RMR) in calories per day using the Mifflin-St Jeor equation with sex, age, weight, and height.

Sex

Age (years)

Weight (kg)

Height (cm)

RMR:

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What the Resting Metabolic Rate Calculator does

The Resting Metabolic Rate Calculator helps you estimate how many calories your body burns each day at rest. Resting metabolic rate, or RMR, is the amount of energy your body uses to support essential functions such as breathing, circulation, organ activity, and cell repair when you are not exercising or doing strenuous activity.

This calculator uses the Mifflin-St Jeor equation, a widely used formula for estimating daily calorie needs. By entering your sex, age, weight in kilograms, and height in centimeters, you can quickly get an estimated RMR value in calories per day.

Understanding your RMR can be useful for several goals, including:

Weight management planning
Meal planning and calorie tracking
Fitness and nutrition goal setting
Health monitoring during lifestyle changes

Because it is an estimate, the result should be used as a starting point rather than a perfect measurement. Still, the Resting Metabolic Rate Calculator is a practical way to understand your baseline energy expenditure.

How to use the Resting Metabolic Rate Calculator

Using the Resting Metabolic Rate Calculator is simple and only takes a few seconds. Follow these steps:

Select sex: Choose the option that matches the formula’s sex-based adjustment.
Enter age: Type your age in years.
Enter weight: Input your body weight in kilograms.
Enter height: Add your height in centimeters.
Review the result: The calculator will display your estimated RMR in calories per day.

To get the most accurate estimate, make sure your measurements are as current and precise as possible. Small changes in body weight or height can slightly affect the result, especially when you are comparing estimates over time.

Here are a few tips for best use:

Use accurate body weight from a recent measurement.
Measure height properly, preferably without shoes.
Double-check your age and sex selection before calculating.
Use the result as a guide, not a medical diagnosis.

How the Resting Metabolic Rate Calculator formula works

The Resting Metabolic Rate Calculator is based on the Mifflin-St Jeor equation, which estimates resting calorie burn using body size and age. The formula used is:

RMR = (10 × weight_kg) + (6.25 × height_cm) – (5 × age_years) + sex

In this formula, the value for sex is usually:

+5 for males
-161 for females

Each part of the equation contributes to the final estimate:

10 × weight_kg: Heavier bodies generally require more energy at rest.
6.25 × height_cm: Taller people often have a higher resting calorie use.
-5 × age_years: Resting metabolism tends to decrease with age.
sex adjustment: Accounts for average differences in body composition and metabolism.

For example, if someone is 30 years old, weighs 70 kg, and is 175 cm tall:

Weight part: 10 × 70 = 700
Height part: 6.25 × 175 = 1093.75
Age part: 5 × 30 = 150
Sex adjustment: +5 or -161

If the person is male, the estimate would be:

700 + 1093.75 – 150 + 5 = 1648.75 calories/day

If the person is female, the estimate would be:

700 + 1093.75 – 150 – 161 = 1482.75 calories/day

These values represent estimated calories burned at rest. They do not include calories burned through walking, workouts, or daily movement. That is why RMR is different from total daily energy expenditure, which is always higher.

Use cases for the Resting Metabolic Rate Calculator

The Resting Metabolic Rate Calculator can be helpful in many real-life situations. Whether you are trying to lose weight, maintain your current body weight, or simply learn more about your metabolism, it provides a useful baseline.

Common use cases include:

Weight loss planning: Estimate the number of calories your body burns before setting a calorie deficit.
Muscle gain planning: Understand your baseline energy needs before adding extra calories for growth.
Maintenance tracking: Build a calorie target around your resting needs and activity level.
Nutrition coaching: Dietitians and trainers may use RMR as a starting point for meal planning.
General health awareness: Learn how age, size, and sex influence your energy needs.

This calculator is especially useful when paired with activity estimates. Since RMR only measures calories burned at rest, you can use it as the first step in estimating your total daily calorie needs. From there, activity level is added to create a more complete nutrition picture.

People often use the result to answer questions like:

How many calories does my body burn before exercise?
What is a reasonable calorie intake for fat loss?
How much should I eat to maintain my weight?
How can I adjust my diet as I get older?

Other factors to consider when calculating RMR

Although the Resting Metabolic Rate Calculator gives a helpful estimate, several real-world factors can make your actual resting calorie burn higher or lower than the formula predicts. The Mifflin-St Jeor equation is designed for practicality, but it cannot capture every detail about your body.

Important factors include:

Body composition: Muscle tissue burns more calories than fat tissue, even at rest.
Genetics: Some people naturally have faster or slower metabolisms.
Hormones: Thyroid hormones, stress hormones, and other hormonal changes can affect metabolism.
Medical conditions: Certain health issues may influence energy use.
Pregnancy or breastfeeding: Energy needs can rise significantly during these periods.
Recent dieting: Prolonged calorie restriction may reduce metabolic rate.
Measurement accuracy: Inaccurate weight or height inputs can slightly skew the estimate.

For best results, use the calculator as part of a broader approach. Combine it with your activity level, food intake patterns, and health goals. If you are making major nutrition changes or have a medical condition, consider speaking with a qualified healthcare professional or registered dietitian.

It is also helpful to remember that RMR is not the same as BMR (basal metabolic rate), though the two terms are often used interchangeably in everyday conversation. RMR is usually measured under slightly less strict conditions and may be a little higher than BMR.

FAQ

What is resting metabolic rate?

Resting metabolic rate is the number of calories your body burns to keep you alive while at rest. It includes energy used for breathing, circulation, organ function, and other basic processes.

Is the Resting Metabolic Rate Calculator accurate?

The calculator provides a reliable estimate, but not an exact measurement. Actual metabolism varies based on muscle mass, genetics, hormones, and other factors. For most people, it is accurate enough for planning and tracking.

What is the difference between RMR and TDEE?

RMR measures calories burned at rest only. TDEE, or total daily energy expenditure, includes RMR plus calories burned through physical activity, digestion, and daily movement.

Why does age affect the result?

Age is included because metabolic rate often decreases over time. As people get older, changes in muscle mass, hormone levels, and activity patterns can influence calorie burn.

Can I use this calculator for weight loss?

Yes. The Resting Metabolic Rate Calculator is a useful first step in weight loss planning. After finding your RMR, you can estimate your total daily needs and create a calorie deficit that supports your goals.

In summary, the Resting Metabolic Rate Calculator is a simple and effective tool for estimating how many calories your body burns at rest. It can help you make more informed decisions about nutrition, fitness, and weight management. While it does not replace medical testing or personalized advice, it offers a strong foundation for understanding your metabolism and setting realistic goals.

Support this tool

Buy us a coffee

If this Resting Metabolic Rate Calculator helped you, support the site with a small donation. It keeps the tools on the site free and supports ongoing improvements.

Buy us a coffee

Secure donation via Gumroad

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Calorie Deficit Calculator Estimate your daily calorie target for weight loss using age, sex, weight, height, activity level, and desired calorie deficit. Try it → Calorie Deficit Calculator

Cutting Calorie Calculator Estimate daily cutting calories by calculating maintenance calories from body weight, height, age, sex, and activity level, then applying a calorie deficit for fat loss. Try it → Cutting Calorie Calculator

Calorie Surplus Calculator Estimate your daily calorie target for weight gain by adding a calorie surplus to your maintenance calories based on body weight, activity level, and desired weekly weight gain. Try it → Calorie Surplus Calculator

Clean Bulk Calorie Calculator Estimate daily calories for a clean bulk using body weight, height, age, sex, activity level, and desired lean gain rate. Try it → Clean Bulk Calorie Calculator

Lean Bulk Calorie Calculator Estimate daily calories for a lean bulk using body weight, height, age, sex, activity level, and a small calorie surplus on top of maintenance needs. Try it → Lean Bulk Calorie Calculator

Bulking Calorie Calculator Estimate daily calories for a bulking phase using body weight, height, age, sex, activity level, and desired calorie surplus. Try it → Bulking Calorie Calculator

Calorie Calculator for Muscle Gain Estimate daily calorie needs for muscle gain using body weight, height, age, sex, activity level, and a calorie surplus. Try it → Calorie Calculator for Muscle Gain

Calorie Calculator Estimate daily calorie needs using age, sex, weight, height, and activity level based on the Mifflin-St Jeor equation. Try it → Calorie Calculator

Bodybuilding Calorie Calculator Estimate daily calories for bodybuilding based on body weight, height, age, sex, activity level, and goal. Try it → Bodybuilding Calorie Calculator

Total Daily Energy Expenditure Calculator Estimate total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation for basal metabolic rate and an activity multiplier. Try it → Total Daily Energy Expenditure Calculator

TDEE Calculator Estimate total daily energy expenditure using the Mifflin-St Jeor equation for BMR and an activity multiplier. Try it → TDEE Calculator

Maintenance Calories Calculator Estimate your daily maintenance calories using weight, height, age, sex, and activity level based on the Mifflin-St Jeor equation multiplied by an activity factor. Try it → Maintenance Calories Calculator

Maintenance Calorie Calculator Estimate your daily maintenance calories using age, sex, weight, height, and activity level based on the Mifflin-St Jeor equation with an activity multiplier. Try it → Maintenance Calorie Calculator

Calorie Needs Calculator Estimate daily calorie needs using age, sex, weight, height, and activity level based on the Mifflin-St Jeor equation and an activity multiplier. Try it → Calorie Needs Calculator

Calorie Intake Calculator Estimate daily calorie intake based on age, sex, weight, height, and activity level using a basal metabolic rate calculation adjusted for lifestyle. Try it → Calorie Intake Calculator

Daily Calorie Calculator Estimate daily calorie needs using age, sex, weight, height, and activity level. Try it → Daily Calorie Calculator

Body Measurement Progress Calculator Calculate the percentage change in a body measurement from a starting value to a current value, with an optional target measurement to estimate progress toward your goal. Try it → Body Measurement Progress Calculator

Weight Loss Percentage Calculator Calculate the percentage of body weight lost based on starting weight and current weight. Try it → Weight Loss Percentage Calculator

Calf Size Calculator Estimate calf circumference based on height, weight, age, and sex using a practical body-size formula. Try it → Calf Size Calculator

Chest Size Calculator Estimate chest circumference based on body measurements and body composition factors. Try it → Chest Size Calculator

Arm Size Calculator Estimate upper arm circumference based on sex, height, weight, age, and training level. Try it → Arm Size Calculator

Body Proportion Calculator Estimate common body proportion ratios using height, shoulder width, waist circumference, hip circumference, and inseam length. Try it → Body Proportion Calculator

Golden Ratio Body Calculator Estimate how closely key body proportions align with the golden ratio using shoulder-to-waist, waist-to-hip, and leg-to-height relationships. Try it → Golden Ratio Body Calculator

Shoulder to Waist Ratio Calculator Calculate the shoulder-to-waist ratio using shoulder circumference and waist circumference measurements. Try it → Shoulder to Waist Ratio Calculator

Waist to Hip Ratio Calculator Calculate your waist-to-hip ratio (WHR) using waist and hip measurements. Try it → Waist to Hip Ratio Calculator

Waist to Height Ratio Calculator Calculate your waist-to-height ratio by dividing waist circumference by height. Try it → Waist to Height Ratio Calculator

Body Fat Weight Loss Calculator Estimate how much body weight you need to lose to reach a target body fat percentage while preserving lean body mass. Try it → Body Fat Weight Loss Calculator

Ideal Weight Calculator Estimate an ideal body weight using height, gender, frame size, and formula method. Try it → Ideal Weight Calculator

Target Weight at Body Fat Calculator Estimate your target body weight based on your current weight, current body fat percentage, desired body fat percentage, and expected lean mass change. Try it → Target Weight at Body Fat Calculator

Target Weight Calculator Estimate a target body weight based on height, sex, body frame, and desired BMI using a practical health-oriented formula. Try it → Target Weight Calculator

Target Body Fat Calculator Estimate your target body weight needed to reach a desired body fat percentage based on your current weight and current body fat. Try it → Target Body Fat Calculator

Natural Muscle Potential Calculator Estimate a realistic natural muscular bodyweight potential based on height, wrist size, ankle size, and body fat percentage using a frame-size adjusted formula. Try it → Natural Muscle Potential Calculator

Maximum Muscle Potential Calculator Estimate your potential lean body mass and maximum muscular body weight based on height, wrist size, ankle size, and body fat percentage using a frame-size-adjusted formula inspired by classic natural bodybuilding models. Try it → Maximum Muscle Potential Calculator

Maximum Muscular Potential Calculator Estimate maximum muscular bodyweight potential at a lean condition using wrist size, ankle size, height, and sex. Try it → Maximum Muscular Potential Calculator

Bodybuilding Ideal Weight Calculator Estimate an ideal bodybuilding body weight based on height, wrist size, body fat percentage, and sex. Try it → Bodybuilding Ideal Weight Calculator

Ideal Body Weight Calculator Estimate ideal body weight using common clinical formulas based on height, sex, and formula method. Try it → Ideal Body Weight Calculator

Body Recomposition Calculator Estimate your daily calorie target for body recomposition by combining lean body mass, activity level, training experience, and goal aggressiveness into a practical maintenance-adjusted intake. Try it → Body Recomposition Calculator

Lean Mass Calculator Estimate lean body mass using body weight and body fat percentage, with support for either kilograms or pounds. Try it → Lean Mass Calculator

Normalized FFMI Calculator Estimate normalized Fat-Free Mass Index (FFMI) by adjusting FFMI to a reference height of 1.80 m. Try it → Normalized FFMI Calculator

Fat Free Mass Index Calculator Calculate Fat Free Mass Index (FFMI) using body weight, height, and body fat percentage. Try it → Fat Free Mass Index Calculator

FFMI Calculator Calculate Fat-Free Mass Index (FFMI) using weight, height, and body fat percentage. Try it → FFMI Calculator

Muscle Mass Percentage Calculator Estimate muscle mass percentage by dividing total skeletal muscle mass by total body weight and converting the result to a percentage. Try it → Muscle Mass Percentage Calculator

Muscle Mass Calculator Estimate skeletal muscle mass using body weight, height, age, sex, and body fat percentage. Try it → Muscle Mass Calculator

Fat Mass Calculator Estimate total fat mass in the body using body weight and body fat percentage. Try it → Fat Mass Calculator

Seven Site Skinfold Calculator Estimate body density and body fat percentage from seven skinfold measurements using the Jackson-Pollock 7-site method and Siri equation. Try it → Seven Site Skinfold Calculator

BMI Calculator Calculate Body Mass Index (BMI) using weight and height, with support for metric and imperial units. Try it → BMI Calculator

Three Site Skinfold Calculator Estimate body fat percentage using the Jackson-Pollock 3-site skinfold method with age and sex-specific formulas. Try it → Three Site Skinfold Calculator

Skinfold Body Fat Calculator Estimate body fat percentage using the 3-site Jackson-Pollock skinfold method with age and sex. Try it → Skinfold Body Fat Calculator

Navy Body Fat Calculator Estimate body fat percentage using the U.S. Try it → Navy Body Fat Calculator

Army Body Fat Calculator Estimate body fat percentage using the U.S. Try it → Army Body Fat Calculator

Body Fat Percentage Calculator Estimate body fat percentage using the U.S. Try it → Body Fat Percentage Calculator

Body Fat Calculator Estimate body fat percentage using the U.S. Try it → Body Fat Calculator

Body Mass Index Calculator Calculate body mass index (BMI) using weight and height, with support for metric and imperial units. Try it → Body Mass Index Calculator

Powerlifting Weight Class Calculator Estimate the applicable powerlifting weight class based on body weight, federation style, division, and weigh-in policy. Try it → Powerlifting Weight Class Calculator

Wilks Score Calculator Calculate a Wilks score from bodyweight, total lifted, sex, and unit system using the classic Wilks coefficient formula. Try it → Wilks Score Calculator

Bench Squat Deadlift Total Calculator Calculate your powerlifting total by adding your best bench press, squat, and deadlift lifts, with an optional unit conversion factor for kilograms or pounds. Try it → Bench Squat Deadlift Total Calculator

Big Three Total Calculator Calculate your Big Three total by adding the degree positions of your Sun, Moon, and Rising signs. Try it → Big Three Total Calculator

Powerlifting Total Calculator Calculate your powerlifting total by adding your best squat, bench press, and deadlift attempts, with optional unit conversion from pounds to kilograms. Try it → Powerlifting Total Calculator

IPF Points Calculator Calculate IPF GL points for a powerlifting total based on sex, equipment, bodyweight, and total lifted. Try it → IPF Points Calculator

DOTS Score Calculator Calculate a DOTS powerlifting score using lifter bodyweight, total lifted, sex, and equipment category. Try it → DOTS Score Calculator

DOTS Calculator Estimate the total cost of a DOTS package based on the number of doses, treatment duration, supervision level, and medication cost per dose. Try it → DOTS Calculator

Weighted Dip Calculator Estimate the total weighted dip training load by combining added weight, bodyweight contribution, reps, and sets. Try it → Weighted Dip Calculator

Overhead Press Max Calculator Estimate your one-rep max for the overhead press using the weight lifted, repetitions completed, lifting unit, and training experience. Try it → Overhead Press Max Calculator

Weighted Pull Up Calculator Calculate total system weight and relative pulling load for weighted pull-ups using body weight, added weight, reps, and unit selection. Try it → Weighted Pull Up Calculator

Pull Up One Rep Max Calculator Estimate your weighted pull-up one rep max using bodyweight, added weight, and the maximum reps completed. Try it → Pull Up One Rep Max Calculator

Barbell Row Max Calculator Estimate your one-rep max for the barbell row using the weight lifted, repetitions completed, training experience, and exercise form strictness. Try it → Barbell Row Max Calculator

Hip Thrust Max Calculator Estimate your one-rep max for the hip thrust using the weight lifted, repetitions completed, bodyweight contribution, and training experience. Try it → Hip Thrust Max Calculator

Leg Press Max Calculator Estimate your one-rep max (1RM) on the leg press using the weight lifted, repetitions completed, leg press machine type, training experience, and effort level. Try it → Leg Press Max Calculator

Military Press Max Calculator Estimate your one-rep max for the military press using the weight lifted, repetitions completed, lift style, training experience, and fatigue level. Try it → Military Press Max Calculator

Shoulder Press Max Calculator Estimate your one-rep max for the shoulder press using the weight lifted, reps completed, training experience, and movement variation. Try it → Shoulder Press Max Calculator

Overhead Press 1RM Calculator Estimate your one-rep max for the overhead press using the weight lifted and repetitions completed. Try it → Overhead Press 1RM Calculator

Romanian Deadlift Max Calculator Estimate your one-rep max for the Romanian deadlift using the weight lifted, reps completed, lift tempo quality, and training experience. Try it → Romanian Deadlift Max Calculator

Deadlift Max Calculator Estimate your one-rep max deadlift using the weight lifted, reps completed, body weight, lifting experience, and deadlift style. Try it → Deadlift Max Calculator

Deadlift Volume Calculator Calculate total deadlift training volume based on weight lifted, reps per set, number of sets, and workout intensity. Try it → Deadlift Volume Calculator

Deadlift Bodyweight Ratio Calculator Calculate your deadlift-to-bodyweight ratio using your body weight, deadlift weight, unit system, lift type, and training experience. Try it → Deadlift Bodyweight Ratio Calculator

Deadlift Strength Calculator Estimate your one-rep max deadlift using weight lifted, reps performed, body weight, and training experience, with a small experience adjustment and bodyweight normalization factor. Try it → Deadlift Strength Calculator

Deadlift Training Max Calculator Estimate your deadlift training max using a recent lifted weight, reps completed, and a chosen training max percentage. Try it → Deadlift Training Max Calculator

Deadlift Percentage Calculator Calculate a deadlift training weight based on your one-rep max, chosen training percentage, reps, and training experience. Try it → Deadlift Percentage Calculator

Deadlift 1RM Calculator Estimate your one-rep max for the deadlift using lifted weight, completed reps, bodyweight, experience level, and training style. Try it → Deadlift 1RM Calculator

Deadlift One Rep Max Calculator Estimate your deadlift one-rep max based on the weight lifted, repetitions completed, training experience, and lift style. Try it → Deadlift One Rep Max Calculator

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