Resting Metabolic Rate Calculator
RMR calculator helps to find the amount of calories or energy required by the body in resting state.This tool is based on Harris Benedict’s equation
To calculate RMR, you may use either a trusted online RMR calculator or the following methods:
Women RMR (or BMR) = 447.593 + (9.247 x weight in Kg) + (3.098 x height in cm) – (4.330 x age in years)
Men RMR (or BMR) = 88.362 + (13.397 x weight in Kg) + (4.799 x height in cm) – (5.677 x age in years)
Mifflin-St. Jeor Equation
Women RMR (or BMR) = 9.99 x weight in Kg + (6.25 x height in cm) – (4.92 x age in years)
Men RMR (or BMR) = 9.99 x weight in Kg + (6.25 x height in cm) – (5 x age in years)
What is RMR?
RMR also known as resting metabolic rate or resting energy expenditure.It is typically the energy required by the body during complete rest.This is very essential to know the calories burnt for various physiological processes such as breathing, beating of heart, circulation of heart, basic functioning of brain, digestion of food and various other functions of vital organs.It does not take into account the calories burnt during physical activity(3,4)
How does the RMR calculator work?
This is the best tool that helps you to estimate your resting metabolic rate which is known as RMR.In order to find how many calories your body requires for its functioning enter the details like age, gender, height and weight.This data is then converted into formula which will determine the RMR value.
The RMR calculator has two tabs which would be helpful for easier measurements.YOu can enter weight in either lbs or kgs and height in feet or in cms(5)
What can affect your resting metabolic rate?
RMR is effected by a variety of factors .Lets get to know about them.
- Age: As we age the RMR decreases because there is lower calorie intake and hence slow down of various processes.
- Genetics: The genes play an important role in deciding RMR.Some people are born with faster metabolism and some have lower metabolism .
- Muscle Mass:The higher the muscle mass the more the RMR and vice versa.
- Gender:Males have an increased metabolic rate compared to females due to high muscle mass and less body fat percentage.
- Meals:Small and frequent meals increases the RMR.
- Crash dieting /starving: Strict dieting and starvation leads to reduced caloric intake and if not accompanied with exercise or physical activity leads to a shortfall in RMR.
- Pregnancy: There is increased RMR in pregnancy because pregnant women tend to eat at frequent intervals ensuring the health of the foetus.
- Supplements:Certain supplements may increase the RMR
- Climatic conditions:Living in cold conditions increases your RMR as the body tries to produce extra heat to keep it warm(6)
BMR vs RMR
Most of the people interchange BMR with RMR but both of them are different.
Resting Metabolic Rate helps in estimating the calories required for various functioning of the vital organs and processes during rest(7)
BMR or Basal Metabolic Rate represents the total number of calories the body burns when it is in total rest devoid of any external influences.It is the largest component of total caloric value((8)
What is RMR in weight loss?
The RMR is based on physical activity level on an individual and for using it for weight loss you need to calculate the BMR and certain factors derived from Harris Benedict Equation.
Sedentary/ Little to no regular exercise.:BMR*1.2
Mild activity such as intensive exercise for at least 20 minutes 1-3 times per week: BMR*1.3
Moderate Activity Level: This includes intensive exercise for for 30-60 minutes , 3 to 4times per week: BMR*1.55
High Activity Level includes intensive exercise of 60 minutes or greater for 5-7 days per week such as farming, construction work, rickshaw puller etc: BMR *1.7
Extreme Activity Level:This includes extreme activities such as athletes with strenuous training schedule, shovelling coal or working long hours in an assembly line: BMR* 1.9 (10)
How do you increase your RMR?
The RMR can be increased by the following controllable factors as discussed:
Sleep: Having adequate sleep of 7-8 hours helps to increase the RMR.
Lean body Mass :Individuals with lean body mass and higher muscle percentage tend to have high RMR
Adequate caloric intake: If you are starving yourself and following a very low calorie diet of about 800 calories then the RMR suppresses by 2O% due to which there is wastage of muscle mass.Subsequently RMR decreases. To increase the RMR one should be consuming adequate calories needed for optimal functioning of the body(11)
Physical Activity: Exercises such as HIGH INTENSITY INTERVAL TRAINING(HIIT) is very effective in increasing the RMR of an individual(12)
Does cutting your food intake reduce RMR?
All foods has calories in it which are considered as the units of energy.In order to loose weight one must burn more calories than he or she consumes .But most of the times we adapt to very low calorie diets as low as 800 calories.Such drastic decrease intake of calories reduces the RMR by 20% which will affect the overall health(13)
What happens if you eat less than your RMR?
When you reduce the calories below the resting metabolic rate (RMR) for as little as two weeks the body goes into fat storage mode also known as starvation mode.This leads to utilization of muscle for energy and eventually results in muscles loss and lowered metabolism(14)
How accurate are RMR / REE estimations?
Studies done by Wright et al found that RMR estimation to be accurate ito +/- 10% in only around 44% individual cases for women aged 16-85 .(15)
Recent studies done by Marra et al estimated +/-10% accuracy in the estimation to be around 55% for obese patients whose BMI is above 30 in the age group of 18-65.(16)