Calculate your resting metabolic rate (RMR) using the Mifflin-St Jeor and Harris-Benedict equations.
kcal/day at rest
| RMR — Mifflin-St Jeor | 1760 kcal/day |
| RMR — Harris-Benedict | 1835 kcal/day |
| Thermic Effect of Food (TEF) | ~176 kcal/day |
| TDEE — Sedentary | 2112 kcal/day |
| TDEE — Moderate Activity | 2728 kcal/day |
| TDEE — Very Active | 3344 kcal/day |
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Mifflin-St Jeor (men): 10×kg + 6.25×cm − 5×age + 5
Mifflin-St Jeor (women): 10×kg + 6.25×cm − 5×age − 161
RMR is the calories burned at rest for basic bodily functions. It's 60–75% of your total daily calorie expenditure.
BMR is measured under strict fasting. RMR is measured after a short fast and is ~10–20% higher. Used interchangeably in most contexts.
Build muscle, eat enough protein, avoid very low calorie diets, stay active, get adequate sleep, and don't skip meals.
The Mifflin-St Jeor equation is considered the most accurate for most people. The Katch-McArdle formula is more accurate if you know your lean body mass.
Yes, but less than commonly believed. Metabolism declines about 0.7% per decade after age 20. The bigger cause of middle-age weight gain is reduced activity, not metabolism change.
Calculations are for educational purposes only. Consult a qualified financial advisor for personalized advice.