Calculators
Resting Metabolic Rate (RMR) Calculator
Resting metabolic rate (RMR) is the amount of energy expended while at
rest. The release of energy in this state is sufficient only for the
functioning of the vital organs, such as the heart, lungs, and brain. RMR
decreases with age and with the loss of lean body mass (muscle), however
increased muscle mass can increase RMR.
Results will only be an estimation of RMR
Please fill out your details below to calculate your RMR.
Daily Energy Expenditure Calculator
As RMR only represents resting energy expenditure, an adjustment must be
made to reflect your activity level. This is done by multiplying your RMR by
an activity factor (McArdle et al 1996). Note that the following activity
factors also take into account the thermal effect of food.
Use of these activity factors produces a very rough estimate, and there are
many different opinions on what these activity factors should be.
Make sure to retest your RMR every 8-12 weeks, as your energy and caloric
needs may change depending on the results you have achieved through body
composition changes.
| Activity Level |
Description |
Activity Factor |
| Sedentary |
Little or no exercise, desk job |
1.2 |
| Lightly Active |
Light exercise or sports 1-3 days per week |
1.375 |
| Moderately Active |
Moderate exercise or sports 3-5 days per week |
1.55 |
| Very Active |
Hard exercise or sports 3-5 days per week |
1.725 |
| Extremely Active |
Hard daily exercise or sports or physical job |
1.9 |
Calculate
Once you have calculated your RMR above, you can calculate your Daily Energy Expenditure using the selected activity factor below:
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