Resting Metabolic Rate (RMR) is an estimate of how many calories an individual burns in a 24 hour period while at rest. RMR is based on an individual's gender, age, height and weight. Basal Metabolic Rate (BMR) also measures how many calories an individual burns at rest, although this test is conducted in a controlled environment after fasting. BMR testing is usually facilitated by a doctor, dietician or fitness professional. RMR as well as calories burned with exercise can easily be calculated online or by hand using a specific formula.
Step 1
Convert personal measurements. RMR is calculated based on current height in centimeters, weight in kilograms, gender and age. For example, multiply weight in pounds by 0.4536 to convert to kilograms, and multiply height in inches by 2.54 to convert to centimeters.
Step 2
Calculate RMR using personal information and the Mifflin equation. To calculate RMR for a man, use the following equation: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5.
For women: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.
Step 3
Multiply RMR by the appropriate activity factor to determine calories burned with exercise. For example: If you are sedentary (little or no exercise), calculate RMR x 1.2. If you are lightly active (light exercise/sports 1 to 3 days/week), calculate RMR x 1.375. If you are moderatetely active (moderate exercise/sports 3 to 5 days/week), calculate RMR x 1.55. If you are very active (hard exercise/sports 6 to 7 days a week), calculate RMR x 1.725. If you are extra active (very hard exercise/sports & physical job or twice daily training), calculate RMR x 1.9.
Tips and Warnings
- There are also many calculators available online that will calculate RMR efficiently and accurately without having to refer to a lengthy equation such as the Mifflin equation. Make sure that the calculator is available on a credible website.
- RMR fluctuates as height, age, weight and activity level change. Most online calculators use the Harris-Benedict equation. This equation dates back to 1919 and the formula may overestimate calories given current trends in obesity and lack of exercise. The Mifflin equation is not a substitute for proper testing by a trusted healthcare provider.
Things You'll Need
- Calculator
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