Using our online resting metabolic state RMR calculator one can estimate a person's RMR with a decent amount of accuracy, based on population averages.

Read more on RMR vs BMR in the context of weight loss. The formula we use in this calculator is different for males and females. It takes into account age years , weight kg , and height stature in cm. The equation for males is:. In order to manually calculate your RMR you need to perform the necessary unit conversions, then replace the respective values in the formula for your gender.

Our tool does this automatically, as required. Some call into question the established formulas used in many RMR calculations, for example Owen et al. However, this conclusion is based on only 44 women aged and it is unclear how representative a sample they are for the general population.

More recent and much larger studies like Wright et al. However, their statistical analysis, sadly, gives no indication of the direction of the bias. A much larger study by Marra et al. They, however, also note that using obese-specific REE formulas do not improve prediction rates compared to equations based on normal-weight subjects.

According, again, to Marra et al. including body fat percentage or fat free mass percentage does not improve predictions versus those based on weight, height, age, and gender alone. The RMR graph is for a male and female of different age but same mass and stature.

The effect of gender is also clearly visible with women having lower average resting energy expenditure. The figure can be replicated for any dataset of interest, as long as it can be broken down by men and women.

IC is a non-invasive procedure, generally considered the gold standard in clinical practice, however the cost and time, as well as the availability of a clinic with the necessary equipment should be considered. Our resting energy expenditure calculator remains an inexpensive and decently accurate alternative for less demanding cases.

I "Essentials of Exercise Physiology", fourth edition. If you'd like to cite this online calculator resource and information as provided on the page, you can use the following citation: Georgiev G. php URL [Accessed Date: 15 Feb, ]. Calculators Converters Randomizers Articles Search.

If you eat more calories than your TDEE, you'll gain weight, whereas if you eat fewer calories, you'll lose weight. Understanding your RMR can help you make informed decisions about your diet and exercise habits to achieve your health goals. For example, if you want to lose weight, you can calculate your RMR, TDEE, and then create a calorie deficit by eating fewer calories than your TDEE and increasing your physical activity.

By doing this, you can create a calorie deficit, which can lead to weight loss over time. In conclusion, understanding your RMR is an essential factor in achieving your health goals. By knowing your RMR, you can make informed decisions about your diet and exercise habits, which can help you maintain a healthy weight, improve your overall health and achieve your fitness goals.

As you age, your RMR tends to decline due to muscle loss and a decrease in physical activity. Women also tend to have a lower RMR than men due to differences in body composition and hormonal factors. It is important to note that while age and gender can affect your RMR, there are steps you can take to mitigate these effects.

For example, incorporating strength training into your exercise routine can help preserve muscle mass and prevent age-related declines in RMR. Body composition, specifically the amount of muscle versus fat, can affect your RMR.

Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. While it may be tempting to focus solely on losing weight, it is important to prioritize building and maintaining muscle mass in order to optimize your RMR.

This can be achieved through strength training exercises and a balanced diet. Eating a healthy diet can help optimize your RMR. A balanced diet that includes protein, complex carbs, and healthy fats can help boost metabolism and preserve muscle mass. Additionally, certain foods and nutrients have been shown to have a specific impact on RMR.

For example, consuming caffeine and spicy foods can temporarily increase RMR, while consuming adequate amounts of iron and calcium can help maintain a healthy metabolism. Regular exercise can help increase your RMR by building muscle mass and increasing calorie burn during and after exercise.

It is important to note that the type and intensity of exercise can also impact your RMR. High-intensity interval training HIIT has been shown to increase RMR more than steady-state cardio, while resistance training has been shown to have a longer-lasting effect on RMR.

Hormones like thyroid hormones, insulin, and cortisol can affect your RMR. Certain medical conditions or medications can also influence RMR. If you suspect that hormonal factors may be impacting your RMR, it is important to speak with a healthcare provider.

They can help diagnose any underlying conditions and provide guidance on how to optimize your metabolism. Resting metabolic rate RMR is the amount of energy that your body requires to function while at rest.

Knowing your RMR can help you determine the number of calories you need to consume in a day to maintain, gain or lose weight. The Mifflin-St Jeor equation is one of the most accurate methods for calculating RMR and is based on age, gender, height and weight. The Harris-Benedict equation is based on age, gender, weight and height and is commonly used to calculate RMR in clinical settings.

The Katch-McArdle formula is based on lean body mass LBM and is more accurate for people with higher levels of muscle mass. Direct and indirect calorimetry are more advanced methods for measuring RMR, involving the use of special equipment to measure the amount of oxygen consumed and carbon dioxide produced by the body.

While these methods are the most accurate, they are costly and usually only used in research or clinical settings. Direct calorimetry involves measuring the heat produced by the body, while indirect calorimetry involves measuring the amount of oxygen consumed and carbon dioxide produced by the body.

Consulting with a registered dietitian or healthcare professional can help determine the best method for calculating your RMR and developing a personalized nutrition plan.

Resting Metabolic Rate RMR is the number of calories your body burns at rest to perform essential functions such as breathing and circulating blood. Measuring your RMR accurately can help you determine the number of calories you need to maintain your weight, lose weight or gain weight.

There are several methods for measuring RMR, including lab-based tests and at-home devices. Here's how to get an accurate measurement of your RMR:. Before your RMR test, it's important to fast for at least 4 hours and avoid caffeine, alcohol, and intense physical activity for 24 hours.

You should also avoid smoking and chewing gum. This is because these activities can affect your metabolism and give inaccurate results. It's also important to wear comfortable clothing and avoid wearing any jewelry or accessories that may interfere with the test.

It's recommended to schedule your test in the morning, as RMR tends to be higher in the morning and decreases throughout the day. The most accurate way to measure RMR is to conduct lab-based tests, such as indirect calorimetry or gas analysis. These tests measure the amount of oxygen you consume and the amount of carbon dioxide you produce to determine your RMR.

However, at-home devices such as handheld metabolic analyzers and wearable fitness trackers can provide reasonable estimates of your RMR. These devices use algorithms based on your age, gender, height, weight, and activity level to calculate your RMR.

It's important to note that at-home devices may not be as accurate as lab-based tests and may have a margin of error. It's recommended to use these devices as a general guide and not rely solely on their results. Your RMR measurement will give you an estimate of the number of calories your body needs to perform its essential functions at rest.

Once you know your RMR, you can use it to determine your total daily energy expenditure TDEE by adding the calories you burn through physical activity and digestion. If your goal is to lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE.

If your goal is to gain weight, you can create a calorie surplus by consuming more calories than your TDEE. If your goal is to maintain your weight, you can consume the same number of calories as your TDEE.