Calculate Resting Metabolic Rate

RMR Equation:

\[ RMR = 10 \times weight + 6.25 \times height - 5 \times age + (5 \text{ if male}) \text{ or } (-161 \text{ if female}) \]

Weight:

Height:

Age:

years

Gender:

Resting Metabolic Rate (RMR):

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1. What Is Resting Metabolic Rate?

Resting Metabolic Rate (RMR) represents the number of calories your body burns at complete rest to maintain basic physiological functions like breathing, circulation, and cell production. It accounts for the majority of your total daily energy expenditure.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ RMR = 10 \times weight + 6.25 \times height - 5 \times age + (5 \text{ if male}) \text{ or } (-161 \text{ if female}) \]

Where:

\( weight \) — Body weight in kilograms (kg)
\( height \) — Height in centimeters (cm)
\( age \) — Age in years
\( +5 \) — Added for males
\( -161 \) — Subtracted for females

Explanation: This equation is considered one of the most accurate for estimating RMR in healthy individuals and accounts for differences in metabolism based on gender.

3. Importance Of RMR Calculation

Details: Knowing your RMR is essential for creating effective nutrition plans, whether for weight loss, maintenance, or muscle gain. It provides a baseline for determining your total daily energy needs.

4. Using The Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, and select your gender. For accurate results, use precise measurements taken in the morning before eating or drinking.

5. Frequently Asked Questions (FAQ)

Q1: How does RMR differ from BMR?
A: While often used interchangeably, RMR is typically slightly higher than Basal Metabolic Rate (BMR) as it includes minimal daily activities. RMR is measured under less restrictive conditions than BMR.

Q2: What factors can affect my RMR?
A: Muscle mass, age, genetics, hormone levels, body composition, and environmental temperature can all influence your metabolic rate.

Q3: How often does RMR change?
A: RMR decreases with age (about 1-2% per decade after age 20) and changes with significant weight loss or gain, and changes in muscle mass.

Q4: Can I increase my RMR?
A: Yes, through strength training to build muscle mass, adequate protein intake, proper hydration, and sufficient sleep.

Q5: How accurate is this calculator?
A: While the Mifflin-St Jeor equation is among the most accurate prediction formulas, individual variations mean it may be off by ±10%. For precise measurement, consider professional metabolic testing.