Resting Metabolic Rate (RMR) Calculator
Find out exactly how many calories your body burns at rest. This advanced calculator adjusts for lean body mass, sleep deprivation, stress, and diet-induced metabolic slowdown.
Enter your stats to see your RMR
Your Resting Metabolic Rate and Total Daily Energy Expenditure will appear here.
Your Estimate
Resting Metabolic Rate (RMR)
Calories / Day (RMR)
With Activity (TDEE)
Comparison of Formulas
Daily Maintenance Macros
Based on your activity level (TDEE). If you want to lose or gain weight, adjust your calories in the Macro Calculator →
Protein (g)
Fat (g)
Carbs (g)
Frequently Asked Questions
What is the difference between BMR and RMR?
Basal Metabolic Rate (BMR) is measured under strict laboratory conditions (completely rested, 8 hours sleep, 12 hours fasting). Resting Metabolic Rate (RMR) is measured under less strict conditions and is typically ~10% higher. For everyday practical use, RMR is a more realistic measure of resting burn.
Which RMR formula is best?
Mifflin-St Jeor is the gold standard for the general population. If you are very muscular or athletic, the Cunningham equation is much more accurate because it calculates calories based on Lean Body Mass rather than total body weight.
Why did you add lifestyle adjustments?
Metabolism isn't a static number. Chronic stress, poor sleep, and prolonged dieting (caloric restriction) actively down-regulate your metabolism as an evolutionary survival mechanism. This calculator models those real-world adaptations.
How can I increase my RMR?
Building muscle is the most reliable way to increase RMR, as muscle tissue burns more calories at rest than fat tissue. Additionally, prioritizing sleep, managing stress, and occasionally eating at maintenance (diet breaks) prevents your metabolism from slowing down.