Fitness & Health

Resting Metabolic Rate (RMR) Estimator

Estimate the calories your body burns at rest using the Mifflin-St Jeor equation. Enter age, sex, height, and weight, and you also get daily totals for five activity levels plus deficit and surplus targets.

How to use
  1. Enter your age and select your sex.
  2. Add your height and weight.
  3. Use the deficit or surplus target that matches your goal.
Activity
Resting metabolic rate (Mifflin-St Jeor)
1,780 kcal/day

maintenance burn at rest

TDEE (selected)
2,759 kcal
Harris-Benedict RMR
1,810 kcal
500 kcal deficit
2,259 kcal
500 kcal surplus
3,259 kcal
Estimates for general wellness, not medical advice. Check with a doctor or dietitian before acting on health figures.
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How it's calculated

RMR = 10·kg + 6.25·cm − 5·age + s (s = +5 men, −161 women)

Mifflin–St Jeor equation. kg = weight, cm = height, age in years, s = sex constant. TDEE = RMR × activity factor; cut/bulk targets = TDEE ∓ 500 kcal.

Common questions

What is the difference between RMR and TDEE?

RMR is the calories you burn at complete rest. TDEE adds the energy from daily activity and exercise on top of that.

Which formula does this use?

The Mifflin-St Jeor equation, which is widely regarded as the most accurate of the common resting-rate formulas.

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