RMR and TDEE Calculator
Estimate your Resting Metabolic Rate and Total Daily Energy Expenditure to plan your nutrition goals.
Introduction to RMR and TDEE
The Resting Metabolic Rate (RMR) represents the calories your body burns at rest for vital functions like breathing and circulation, as defined by the National Institutes of Health. Total Daily Energy Expenditure (TDEE) adds calories burned through activity and digestion. This calculator uses the Harris-Benedict and Mifflin-St Jeor formulas to estimate RMR, applies activity multipliers for TDEE, and suggests calorie and macro targets for weight loss, maintenance, or gain.
Perfect for fitness enthusiasts, seniors, or anyone planning nutrition, this tool integrates with our BMI Calculator, Body Fat Calculator, Lean Body Mass Calculator, and Senior Fitness Test. Track results and export data for dietitians or trainers.
RMR and TDEE Calculator
Enter your details, select a formula, and choose your weight goal to get personalized calorie and macro recommendations. Save up to 10 results!
How the RMR and TDEE Calculator Works
RMR Formulas
This calculator uses two validated formulas (ACSM):
- Harris-Benedict (Revised): Estimates RMR based on weight, height, age, and gender, widely used for decades.
- Mifflin-St Jeor: A modern formula considered more accurate for most adults, using similar inputs.
Both are adjusted for activity level to calculate TDEE, which guides calorie targets for your weight goal.
TDEE and Activity Multipliers
TDEE is calculated by multiplying RMR by an activity multiplier:
- Sedentary (1.2): Little or no exercise.
- Lightly Active (1.375): Light exercise 1–3 days/week.
- Moderately Active (1.55): Moderate exercise 3–5 days/week.
- Very Active (1.725): Hard exercise 6–7 days/week.
- Extremely Active (1.9): Very hard exercise or physical job.
Calorie and Macro Targets
Based on your goal (Mayo Clinic):
- Weight Loss: TDEE − 500 kcal/day, higher protein (40%).
- Maintenance: TDEE, balanced macros (40% carbs, 30% protein, 30% fat).
- Weight Gain: TDEE + 500 kcal/day, higher carbs (45%).
(Source: Pexels)
Benefits of Using This Calculator
This RMR and TDEE Calculator helps you:
- Understand your baseline calorie needs for better nutrition planning.
- Set realistic weight goals with tailored calorie and macro suggestions.
- Track progress with history and exportable data for professionals.
- Integrate with our BMI Calculator, Body Fat Calculator, Lean Body Mass Calculator, and Senior Fitness Test for a complete health profile (CDC).
Frequently Asked Questions
What is Resting Metabolic Rate (RMR)?
RMR is the number of calories your body burns at rest to maintain vital functions like breathing and circulation (NIH).
How does TDEE differ from RMR?
TDEE includes RMR plus calories burned through activity and digestion, reflecting total daily calorie needs.
Which formula is more accurate?
Mifflin-St Jeor is often considered more accurate for modern populations, but Harris-Benedict is widely used (ACSM).
How can I use this for weight loss?
Aim for a 500 kcal/day deficit below your TDEE with balanced meals (Mayo Clinic).
What are activity multipliers?
Multipliers adjust RMR for activity levels: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), Extremely Active (1.9).
Can this calculator help with weight gain?
Yes, aim for a 500 kcal/day surplus above your TDEE with nutrient-dense foods (CDC).
How accurate are the macro suggestions?
Macros are estimates based on standard ratios (e.g., 40% carbs, 30% protein, 30% fat); consult a dietitian for precision.
Is this calculator suitable for seniors?
Yes, it works for all adults, including seniors. Combine with our Senior Fitness Test for a full health profile.
How often should I recalculate my RMR?
Recalculate every 3–6 months or after significant weight changes to adjust calorie targets.
Can I use this with other fitness tools?
Yes, pair with our BMI Calculator or Body Fat Calculator for comprehensive insights.
Plan Your Nutrition with Confidence
Use this RMR and TDEE Calculator to optimize your calorie intake and achieve your weight goals. Combine with our BMI Calculator, Body Fat Calculator, Lean Body Mass Calculator, or Senior Fitness Test for a holistic approach. Learn more about nutrition at Harvard Health.