Understanding your body’s energy needs is key to achieving your health and fitness goals. A Resting Metabolic Rate (RMR) Calculator helps you estimate how many calories your body burns at rest. Whether you're looking to lose weight, gain muscle, or maintain your current physique, knowing your RMR is the first step to setting up a personalized nutrition or workout plan.
At Calculators.at, our free RMR Calculator offers an easy way to estimate your daily calorie needs based on age, weight, height, and gender.
RMR is the number of calories your body burns while at rest, performing essential functions like:
It represents about 60–75% of your total daily energy expenditure and differs slightly from Basal Metabolic Rate (BMR), which is measured under stricter conditions.
Our RMR Calculator uses standard formulas like:
It calculates your RMR using these inputs:
Example (Mifflin-St Jeor):
For a 30-year-old female, 65 kg, 165 cm:
RMR ≈ 1,405 calories/day
This means her body burns 1,405 calories daily without any activity.
Term Meaning Activity Level RMR Calories burned at rest Light activity (awake) BMR Calories burned in total rest Complete rest (sleep-like) TDEE Total Daily Energy Expenditure RMR + all daily physical activity For weight goals, calculate TDEE by multiplying RMR by an activity factor (e.g., 1.2–1.9 depending on your lifestyle).
An RMR Calculator gives you a foundational understanding of how many calories your body needs to survive. By knowing this number, you can better manage your weight, build muscle, and maintain your health. Whether you’re a beginner or a fitness pro, it’s a smart starting point for your wellness journey.