RMR Calculator — Resting Metabolic Rate
Find how many calories your body burns at rest and per day. Choose the Mifflin-St Jeor formula (height, weight, age, sex) or the Katch-McArdle formula if you know your body fat percentage.
公式
Biological sex
kg
cm
年
活動量
Calories your body burns at rest to maintain vital functions
- 1
Weight component
10 × 70 = 700 - 2
Height component
6.25 × 175 = 1,093.8 - 3
Age component
5 × 30 = 150 - 4
RMR (Mifflin-St Jeor)
700 + 1,093.8 − 150 + 5 = 1,649
此計算機如何運作？
RMR is the calories your body burns at rest. Mifflin-St Jeor: 10·kg + 6.25·cm − 5·age + 5 (men) or −161 (women). Katch-McArdle (with body fat %): 370 + 21.6 × lean body mass. Multiply by an activity factor (1.2–1.9) to get TDEE — your daily calorie maintenance target.
公式
How this is calculated
Resting Metabolic Rate (RMR) is the number of calories your body burns while awake and at rest — sitting, breathing, maintaining body temperature, and keeping organs running. It is slightly higher than Basal Metabolic Rate (BMR), which requires a 12-hour fast and complete rest in a temperature-controlled setting. In everyday use the two terms are often used interchangeably, and the same equations work for both.
The Mifflin-St Jeor equation (1990) is the most widely used and validated formula for people without known body composition data: it takes weight in kilograms, height in centimetres, age in years, and biological sex. The Katch-McArdle equation (1975) is useful when body fat percentage is known — it estimates lean body mass (LBM = weight × (1 − body fat %)) and computes RMR as 370 + 21.6 × LBM. Because lean tissue is metabolically far more active than fat tissue, Katch-McArdle is generally more accurate for athletes or people with a body fat measurement.
Total Daily Energy Expenditure (TDEE) multiplies your RMR by an activity factor (1.2 to 1.9) to account for the calories burned through movement during the day. Eating at TDEE maintains weight; a caloric deficit below it causes weight loss, and a surplus causes gain. All equations produce population-average estimates — individual metabolism varies by genetics, hormonal status, and measurement error in body fat %. Use the result as a starting point and adjust based on actual weight trends over several weeks.
常見問題
BMR (Basal Metabolic Rate) is measured under strict conditions — a 12-hour fast, lying still in a temperature-controlled room. RMR is measured under less strict resting conditions and is typically 5–10% higher than BMR. In practice, both refer to the calories burned at rest, and the same prediction equations are used for both. For most diet planning, the difference is negligible.
Use Mifflin-St Jeor if you do not know your body fat percentage — it is the most accurate general-population equation. Use Katch-McArdle if you have a reliable body fat measurement (DEXA, BodPod, or reliable skinfold); it is more accurate for lean athletes or individuals with above-average muscle mass, because it accounts for the difference in metabolism between lean and fat tissue.
Multiply your RMR by your activity factor to get TDEE (your maintenance calories). For weight loss, eat 300–500 kcal per day below TDEE. For weight gain, eat 250–500 kcal above TDEE. One pound of fat ≈ 3,500 kcal, so a 500 kcal daily deficit produces roughly 0.5 kg (1 lb) loss per week. Adjust every few weeks as your weight and composition change.
也稱為
TG we-Calculate Editorial Team. (2026). RMR Calculator — Resting Metabolic Rate [Online calculator]. TG we-Calculate. https://we-calculate.com/zh-tw/calculator/rmr-calculator
TG we-Calculate Editorial Team. "RMR Calculator — Resting Metabolic Rate." TG we-Calculate. 2026. https://we-calculate.com/zh-tw/calculator/rmr-calculator.
TG we-Calculate Editorial Team, "RMR Calculator — Resting Metabolic Rate," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/zh-tw/calculator/rmr-calculator
@misc{wecalculate_rmr_calculator, title = {RMR Calculator — Resting Metabolic Rate}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/zh-tw/calculator/rmr-calculator}}, year = {2026}, note = {TG we-Calculate} }
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