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How to Calculate BMR & RMR

author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Calculate BMR & RMR
A woman is typing on a cell phone or calculator. Photo Credit Jon Feingersh/Blend Images/Getty Images

BMR and RMR represent the amount of calories your body burns each day without any additional physical activity. BMR is your basal metabolic rate (during wakefulness), while RMR is your resting metabolic rate (during sleep). BMR and RMR are measurements of the number of calories your body burns during normal daily functions such as digestion and respiration. To calculate BMR and RMR on your own, you will use simple math equations to obtain a fairly accurate answer.

Step 1

Weight yourself first thing in the morning to avoid weighing the food you ingest throughout the day. Measure your height in centimeters.

Step 2

Convert your weight from pounds into kilograms. Multiply your weight by 0.45359237 (1 lb. equals 0.45359237 kg). Round your weight to the nearest kilogram. For example, a 150-lb. person would weigh 68 kg.

Step 3

Calculate your BMR if you are a male using the following equation: (13.75 x w) + (5 x h) - (6.76 x a) + 66. If you are a woman, calculate your BMR using this equation: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655.

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Step 4

Calculate your RMR if you are a male using this equation: (10 x w) + (6.25 x h) - (5 x a) + 5. If you are a female, use the following equation: (10 x w) + (6.25 x h) - (5 x a) - 161.

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