RMR Calculator
Calculate your Resting Metabolic Rate - calories burned at rest including digestion
Calculate Your Resting Metabolic Rate
Optional: Body Fat Percentage
RMR vs BMR: What's the Difference?
🔥 RMR (Resting Metabolic Rate)
- • Includes calories for food digestion
- • Measured after 15 minutes of rest
- • More practical for daily use
- • Typically 5-10% higher than BMR
- • Accounts for thermic effect of food
💤 BMR (Basal Metabolic Rate)
- • Only basic bodily functions
- • Requires 24-hour rest + overnight fast
- • More restrictive measurement conditions
- • Pure baseline metabolic rate
- • Excludes digestion energy
💡 Why RMR is More Practical
RMR is considered more reliable for everyday calculations because your body is usually digesting some food throughout the day. The thermic effect of food accounts for about 8-10% of your total energy expenditure, making RMR a more realistic baseline for planning your daily calorie needs.
Example RMR Calculation
30-year-old Male (180cm, 80kg)
Step 1: Calculate BMR using Mifflin-St Jeor
BMR = 10 × 80 + 6.25 × 180 - 5 × 30 + 5 = 1,825 kcal/day
Step 2: Add thermic effect of food (10%)
RMR = 1,825 × 1.10 = 2,008 kcal/day
Result: This person burns about 2,008 calories at rest, including digestion
Essential Functions Supported by RMR
Factors That Affect RMR
Understanding Your Resting Metabolic Rate
What is RMR?
Resting Metabolic Rate (RMR) represents the number of calories your body burns to maintain basic physiological functions while at rest. Unlike BMR, RMR includes the energy cost of digesting food (thermic effect of food), making it a more practical measure for daily calorie planning.
The Thermic Effect of Food
About 8-10% of your daily calorie burn comes from digesting, absorbing, and storing nutrients from food. This is why RMR is typically 5-10% higher than BMR. If you eat 2000 calories in a day, about 160-200 of those calories are used just for the digestion process.
Using RMR for Weight Management
- Weight Loss: Eat slightly above your RMR but below total daily energy expenditure
- Weight Maintenance: Match your total calorie intake to your total energy expenditure
- Weight Gain: Eat more than your total daily energy expenditure
Accuracy Considerations
Online RMR calculators have an accuracy of ±300 calories. For the most precise measurement, consider professional indirect calorimetry testing, which measures CO₂ production and oxygen consumption to determine your exact metabolic rate.
âš Medical Disclaimer
This RMR calculator provides estimates based on established equations and should not replace professional medical or nutritional advice. Individual metabolic rates can vary significantly due to genetics, medical conditions, medications, hormonal factors, and other variables. Results have an accuracy range of ±300 calories. Before making significant dietary changes or starting weight management programs, consult with healthcare providers or registered dietitians for personalized recommendations.