What Is RMR?

Resting Metabolic Rate (RMR) is the energy used at rest for breathing, circulation, and cell repair. It’s practical for daily use and slightly broader than clinical BMR.

How Accurate Is This?

This uses the Harris–Benedict estimate. Real-world values vary with lean mass and thyroid function. Lab testing is most precise, but this is a solid estimate.

RMR → TDEE

• RMR – baseline energy
• NEAT – daily movement
• EAT – workouts
• TEF – digestion

Your selected activity level rolls these into TDEE (maintenance calories).

Using TDEE

• Fat loss: 300–500 kcal below TDEE
• Muscle gain: small surplus + protein + lifting
• Maintenance: stay near TDEE