Calculate your resting calorie burn using the scientifically validated Mifflin-St Jeor equation — the gold standard for weight loss planning.
Your Resting Metabolic Rate (RMR) is the total number of calories your body burns while at complete rest to sustain essential life functions — including breathing, blood circulation, organ function, and cellular repair. RMR represents the single largest component of your daily calorie expenditure, accounting for 60–75% of all calories burned in a typical day.
For anyone focused on weight loss, understanding your RMR is not optional — it is the foundational number that governs every calorie decision you make. Without knowing how many calories your body needs at rest, any diet plan is guesswork. Your RMR sets the absolute minimum calorie floor: eating below your RMR for extended periods triggers adaptive thermogenesis, slowing your metabolism and accelerating muscle loss.
The scientifically sound approach is to first calculate your RMR (which you've done here), then multiply it by an activity factor to find your Total Daily Energy Expenditure (TDEE), and finally eat 300–500 calories below that TDEE number. This protects your lean muscle mass while still creating a fat-burning deficit. To check your body composition starting point, use our BMI calculator or body fat calculator.
For those on a caloric deficit, protein intake becomes critical. A high-quality protein source like SUPPS Isolate Whey Protein helps you preserve lean muscle tissue while losing fat — ensuring your weight loss comes from the right places.
This RMR calculator uses the Mifflin-St Jeor equation, published in 1990 by Mifflin MD, St Jeor ST, and colleagues. It is recognized by the American Dietetic Association as the most accurate predictive equation for estimating resting metabolic rate in healthy, non-obese and obese individuals alike. It has become the preferred formula over the older Harris-Benedict equation due to its improved accuracy across diverse modern populations.
RMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5RMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161Note: These formulas estimate resting metabolic activity only. To determine the total calories you burn each day (including exercise, walking, and digestion), multiply your RMR by an activity factor or use our TDEE calculator.
RMR (Resting Metabolic Rate) and BMR (Basal Metabolic Rate) are often used interchangeably, but they are technically different measurements:
Measured under normal resting conditions, making it more practical and slightly higher (~3–5%) than BMR. Uses the Mifflin-St Jeor equation (1990), recommended by the American Dietetic Association for modern populations.
Measured under strict laboratory conditions (12+ hour fast, complete darkness, thermal neutrality). Commonly uses the Harris-Benedict equation. Calculate yours with our BMR calculator.
For practical dieting and weight loss purposes, RMR is the more useful measurement because it reflects real-world resting conditions. The Mifflin-St Jeor formula has been validated against indirect calorimetry and shown to predict RMR within 10% for a large majority of individuals.
Your RMR is the starting line of any effective weight loss program. Here is a step-by-step framework to turn your RMR number into an actionable fat loss plan:
Multiply your RMR by your activity level (1.2 – 1.9) to find your Total Daily Energy Expenditure. This is the number of calories you burn every day including all movement.
Subtract 300–500 calories from your TDEE. This creates a sustainable deficit that promotes ~0.25–0.5 kg of fat loss per week without metabolic adaptation or muscle catabolism.
Eating below your RMR triggers hormonal stress responses, muscle catabolism, and metabolic slowdown. Your RMR is the safety floor — your deficit should come from TDEE, not from going below RMR.
Aim for 1.6–2.2g of protein per kg of body weight. Use our Protein Calculator to find your exact target. Supplement with SUPPS Isolate to hit your daily goal conveniently.
While age, genetics, and height are fixed, several evidence-backed strategies can increase your resting metabolism:
Reaching your calorie targets is easier with the right supplements. From high-protein recovery to zero-calorie workout fuel, explore SUPPS' science-backed formulas engineered for results.
RMR (Resting Metabolic Rate) is the number of calories your body burns while at rest to maintain vital functions such as breathing, circulating blood, and cell production. It accounts for roughly 60–75% of total daily calorie expenditure.
BMR is measured under strict lab conditions (12+ hour fast, darkness), while RMR is measured under normal resting conditions. RMR is slightly higher and more practical for diet planning. This calculator uses the Mifflin-St Jeor equation for RMR, while our BMR calculator uses Harris-Benedict.
Multiply your RMR by an activity factor to find your TDEE. Eat 300–500 kcal below your TDEE to lose 0.25–0.5 kg per week. Never eat below your RMR — this causes metabolic slowdown and muscle loss. Pair your deficit with high-protein intake using SUPPS Isolate.
Yes. The most effective method is building lean muscle through resistance training, since muscle burns more calories at rest than fat. High-protein diets, quality sleep, and supplements like creatine and EAAs support this process.
This calculator uses the Mifflin-St Jeor equation (1990), recommended by the American Dietetic Association. Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161.