RMR Calculator: Resting Metabolic Rate

Your details

Biological sex, which affects the RMR formula intercept.
RMR naturally declines about 2% per decade as lean mass decreases with age.
years
kg
cm
Mifflin-St Jeor is the most validated for general adults. Katch-McArdle is more accurate for lean or athletic individuals because it uses lean body mass.
Multiplies your RMR by a Physical Activity Level (PAL) factor to estimate total daily calorie burn.
Optional. Enter a target intake to see whether you are in a deficit, surplus, or maintenance relative to your TDEE.
kcal/day
Resting Metabolic RateAverage RMR
1,699kcal/day

Calories burned at rest with minimal movement

Total Daily Energy Expenditure2,039kcal/day
Calorie deficit / surplus-38kcal/day
Estimated weekly weight changeLose ~0.04 kg/week
RMR (kilojoules)7,108kJ/day
1,699 kcal/day
Below average<1200Average1200-1800Above average1800-2500High2500+
RMR (at rest)1,699
TDEE (with activity)2,039

Your RMR is 1,699 kcal/day, your TDEE is 2,039 kcal/day.

  • Your RMR of 1,699 kcal/day is the calories needed just to keep your organs functioning at rest. This was calculated using the Mifflin-St Jeor equation.
  • At your selected activity level (PAL 1.2), your estimated total daily expenditure is 2,039 kcal/day. Eating at this level maintains your current weight.
  • Your calorie goal is very close to your TDEE. This is a maintenance intake and should keep your weight stable over time.
  • RMR accounts for roughly 60-75% of total daily energy expenditure. It declines by about 2% per decade as lean mass falls, so preserving muscle through resistance training is the most effective long-term strategy.

Next stepFor more accuracy, switch to the Katch-McArdle formula by entering your body-fat percentage, because it works directly from lean mass rather than total body weight.

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