Resting Metabolism Rate Calculator
RMR Calculator works out Basal metabolic rate and Resting metabolic rate (REE) from Units, Weight and Extra pounds. The default figures on this page give resting metabolic rate (REE) of 1,717.5 kcal/day; change any entry and the result, the working and the sources update together.
Your figures
Updates as you typeHow this is worked out
4 steps
- Mifflin-St Jeor (1990): BMR = 10 x 80 + 6.25 x 170 - 5 x 30 + 5
- BMR = 1717.5 kcal/day
- Activity: Moderately active - exercise 3-5 days a week, multiplier 1.55
- TDEE = 1717.5 x 1.55 = 2662.1 kcal/day
Daily calories at each activity leveltable
| level | multiplier | calories |
|---|---|---|
| Sedentary - little or no exercise | 1.2 | 2,061 |
| Lightly active - exercise 1-3 days a week | 1.375 | 2,362 |
| Moderately active - exercise 3-5 days a week | 1.55 | 2,662 |
| Very active - hard exercise 6-7 days a week | 1.725 | 2,963 |
| Extra active - physical job or twice-daily training | 1.9 | 3,263 |
Its 5 worked examples are re-run on every release, last on 15 September 2026. What changed
Sources and references
6 sources
Keep this result
Save it, change one figure, then compare the two
The calculation stays free. Save this scenario, adjust one assumption, save that too, and put them side by side to see exactly what the change costs you. A free account keeps 5 scenarios and 2 comparisons; Personal makes both unlimited and adds exports and private links. Nothing is saved unless you press Save.
What the RMR Calculator calculates
Basal or resting metabolic rate from the Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham or Owen equations, and the total daily energy expenditure that follows from an activity level.
How to use this RMR Calculator
Enter Units, Weight, Extra pounds and Height. Basal metabolic rate updates as you type. Change one figure at a time to see what drives the result.
How the result is worked out
Open “How this is worked out” beside the result for the step-by-step calculation behind Basal metabolic rate, Resting metabolic rate (REE) and Total daily energy expenditure.
The method follows Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO - A new predictive equation for resting energy expenditure in healthy individuals, Roza AM, Shizgal HM - The Harris Benedict equation reevaluated: resting energy requirements and the body cell mass, Harris JA, Benedict FG - A Biometric Study of Basal Metabolism in Man, Carnegie Institution of Washington Publication No. 279, Cunningham JJ - A reanalysis of the factors influencing basal metabolic rate in normal adults and Owen OE et al. - A reappraisal of caloric requirements in healthy women (1986) and in healthy men (1987).
What you can compare
Change one input at a time to see how it affects Basal metabolic rate, Resting metabolic rate (REE) and Total daily energy expenditure. The inputs you can vary are Units, Weight, Extra pounds, Height, Height (feet) and Height (inches).
Understanding Basal metabolic rate, Resting metabolic rate (REE) and Total daily energy expenditure
Predictive equations estimate a population average and are typically within about 10 per cent of measured resting metabolic rate for most adults, with larger errors at the extremes of body size and in illness. They are not a substitute for indirect calorimetry and should not be used to manage a medical condition without clinical advice.
Results are general information, not financial, tax, legal, medical or engineering advice. Check any decision that matters with a qualified professional.
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Frequently asked questions
How do I calculate my RMR?
Basal or resting metabolic rate from the Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham or Owen equations, and the total daily energy expenditure that follows from an activity level. Open “How this is worked out” beside the result to see each step for your own figures.
Is a 1400 basal metabolic rate good?
Basal or resting metabolic rate from the Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, Cunningham or Owen equations, and the total daily energy expenditure that follows from an activity level. On the figures this page opens with — weight 80, height 180 cm and age 30 years — the resting metabolic rate (REE) is 1,717.5 kcal/day. Put your own figures in their place and the working updates beside the result.
What is the RMR formula?
On the figures this page opens with — weight 80, height 180 cm and age 30 years — the resting metabolic rate (REE) is 1,717.5 kcal/day. No single number fits everyone: change any figure above and the answer updates as you type, with each step of the arithmetic beside it.
How to calculate TDEE based on RMR?
It needs Units, Weight, Extra pounds, Height, Height (feet) and Height (inches). Nothing else is required, and the figures stay in your browser.
What information do I need for the RMR Calculator?
You need Units, Weight, Extra pounds, Height, Height (feet), Height (inches), Age and Sex. The page opens with default figures that give resting metabolic rate (REE) of 1,717.5 kcal/day, so you can see the scale before entering your own.
What does this RMR Calculator show?
It shows Basal metabolic rate, Resting metabolic rate (REE), Total daily energy expenditure, Activity multiplier, Basal rate per kilogram, Lean body mass, Equation used and Daily calories at each activity level, with the working and any warnings for your entries.