Resting Metabolic Rate (RMR) is the number of calories your body burns at rest to support essential functions like breathing, circulation, and cell repair. Unlike BMR, which is measured under strict lab conditions, RMR is more practical for everyday use and includes minimal movement like getting out of bed or sipping water.
This calculator uses the Harris-Benedict equation, a widely accepted method to estimate RMR based on sex, age, height, and weight. While it provides a solid estimate, actual RMR can vary based on lean muscle mass, thyroid function, and other individual factors. For clinical precision, metabolic testing in a lab is required—but this tool gets you very close.
RMR is your baseline. But it doesn’t include calories burned from daily movement, workouts, digestion, or physical activity. That’s where the concept of Total Daily Energy Expenditure (TDEE) comes in. TDEE includes:
The activity level you selected helps estimate all of these combined to give you your TDEE. This is the number of calories you need each day to maintain your current weight.
Use this info to guide your daily calorie goals and build a meal plan that fits your energy needs and goals. For best results, pair this with a food tracking app, exercise log, and periodic progress checks.