find your resting metabolic rate and your calorie consumption

Resting Metabolic Rate Calculator

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What is Resting Metabolic Rate (RMR)?

Resting Metabolic Rate (RMR) is the consumption of calories in the whole body under steady resting conditions. It differs from Basal Metabolic Rate because it does not require total physiological equilibrium for a read-out, and provides a more practical indicator of metabolism. Knowing how many calories your body uses just to support organ function is an important nutrition baseline for guiding accurate weight loss and weight maintenance. Calories used by the brain, the heart, the stomach ... are examples of energy included in the RMR calculation. While RMR reflects only minimal body functions, you may be surprised to know that it reflects the bulk of energy expenditure for adults, a significant part of your total daily energy expenditure (TDEE).


Do you know your RMR? Use our metabolic rate calculator to find out!

How Does The RMR Calculator Work?

Our metabolic rate calculator uses your height, weight, age and gender to calculate your Resting Metabolic Rate. The only factor it omits is your lean body mass and thus the ratio of muscle-to-fat that your body has. You can then combine the result with the Harris Benedict Equation to apply your activity factor and calculate how many calories you should eat each day to reach your desired weight goal.

What factors influence the RMR?

Your metabolism slows down with age - you may have noticed that it becomes harder to stay slim as you get older, even if you keep eating the same diet. Also, depriving yourself of food in hope of losing weight actually decreases your RMR. Exercise comes to our rescue, because leaner, more muscular bodies have a higher RMR than those with more fat. As a result, the RMR calculation may underestimate calorie needs for very athletic types, and overestimate them at the opposite end of the spectrum.


Resting Metabolic Rate and Basal Metabolic Rate are usually used to mean almost the same thing. Both the BMR and RMR are used to measure your body's calorie requirements at rest. The mino difference is that the BMR calculator is based on being at rest for 24 hours while the RMR calculator includes movement of light activities. These activities include eating, using the restroom, walking, stretching, etc

What nutrition to match my resting metabolic rate?

Your diet needs to adapt to your metabolic rate if you want to make progress towards your fitness goals. MealPro grocery shops, cooks, portions and delivers healthy meal plans to address all your fitness priorities.

Healthy Food

Fitness meals are made from all natural ingredients and are sealed right after cooking to preserve the original nutritional content. Check out our healthy meal plans!

Add Variety to Your Diet

Variety keeps your body supplied with the broad range of nutrient it needs, while providing nuances of taste and texture. Adapt your diet to your resting metabolic rate.

Do What Pro's Do

Our dietary recipes for the fitness-conscious are specified by professional athletes, who closely monitor the indications of their RMR calculator. Check them out here.

Drink Lots of Water

Replace sodas and high-sugar drinks with still or sparkling water, removing excess calories that will increase your intake with no nutritional value.

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MealPro provides nutrition optimized for your metabolic rate