Rmr Calculator
Estimate your Resting Metabolic Rate (RMR), the number of calories your body burns at rest. This calculator uses the Mifflin-St Jeor equation for accuracy.
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Understanding Your Resting Metabolic Rate (RMR)
What is Resting Metabolic Rate (RMR)?
Your Resting Metabolic Rate (RMR) is the number of calories your body burns while it is at complete rest. This is the energy required to maintain vital bodily functions like breathing, circulating blood, regulating body temperature, and cell production. It accounts for the largest portion of your Total Daily Energy Expenditure (TDEE), typically making up 60-75% of the calories you burn each day.
How the RMR Calculator Works
This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for estimating RMR. The formula is different for men and women:
- For Men:
RMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
- For Women:
RMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161
The calculator takes your gender, age, weight, and height as inputs to provide a personalized estimate of your resting calorie burn.
Practical Example
Let's calculate the RMR for a 30-year-old woman who is 165 cm tall and weighs 60 kg.
RMR = (10 × 60) + (6.25 × 165) - (5 × 30) - 161
RMR = 600 + 1031.25 - 150 - 161
RMR = 1320.25 calories per day
This means she burns approximately 1320 calories per day just by resting, without any physical activity.
Frequently Asked Questions (FAQ)
- What's the difference between RMR and BMR?
- Basal Metabolic Rate (BMR) is measured under stricter laboratory conditions (after an overnight fast and restful sleep). RMR is slightly less restrictive and is usually measured after a period of rest. RMR is often slightly higher than BMR and is more commonly used in practice as it's easier to measure and estimate.
- How can I use my RMR for weight management?
- Knowing your RMR is the first step in determining your Total Daily Energy Expenditure (TDEE). Once you know your TDEE, you can create a calorie deficit (eating fewer calories than your TDEE) to lose weight, or a calorie surplus to gain weight.
- Can I increase my RMR?
- Yes. The most effective way to increase your RMR is by building muscle mass through strength training. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest.
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