1. What is Resting Metabolic Rate (RMR)?

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 daily energy expenditure.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

Where:

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

Explanation: This equation is considered one of the most accurate for estimating RMR in healthy individuals and accounts for differences in body composition between genders.

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 and fasted morning measurements if possible.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between RMR and BMR?
A: Basal Metabolic Rate (BMR) is measured under more restrictive conditions (complete rest, fasting, and thermoneutral environment), while RMR is measured under less strict conditions. In practice, the terms are often used interchangeably.

Q2: How accurate is this RMR calculation?
A: The Mifflin-St Jeor equation is about 80-90% accurate for most people. For precise measurement, laboratory methods like indirect calorimetry are recommended.

Q3: Does muscle mass affect RMR?
A: Yes, muscle tissue is metabolically more active than fat tissue. Individuals with more muscle mass typically have a higher RMR.

Q4: How often does RMR change?
A: RMR decreases with age (about 1-2% per decade after age 20) and changes with body composition alterations. Significant weight loss can lower RMR.

Q5: Can I increase my RMR?
A: Yes, through regular exercise (especially strength training), maintaining muscle mass, proper nutrition, and adequate sleep can help maintain or increase your RMR.