Number of Calories

RMR Calculator  - Your RMR  Figure

This figure is an estimate of your current calorie requirements.

If you are looking to lose weight, then you need to be UNDER your Resting Metabolic Rate total.  For  help and advice on weight loss, visit the Retired Dieter weight loss blog Dave Ward AKA  the retired dieter lost over 65lbs.

Want to know what really matters with weight loss ?  read the anything goes diet review

{ 16 comments… read them below or add one }

Eugene June 8, 2011 at 4:12 pm

How does one improve their RMR? Mine is 1938.5009090909. I do not know if that is good or bad.


Dave June 8, 2011 at 4:16 pm

Eugene, your RMR is your RMR, you can’t really improve it. If your RMR is 1938 cals per day at rest, then that is it. The way to increase the number is simply to move around.

hope that helps.


Jeff September 1, 2011 at 4:04 pm

Dave, unfortunately your answer is not accurate. There are several ways to increase resting metabolic rate. Strength training to increase lean body mass will help increase rmr, cardiorespiratory training to improve VO2 ( maximal oxygen uptake ) will help increase rmr, and increasing the frequency of eating ( increasing the thermic effect of feeding ) will also help increase rmr.

Conversely, if you continually consume less calories than your rmr, your rmr will decrease. If you become inactive and lose lean body mass, your rmr will decrease. If you become deconditioned cardiorespiratory-wise, your rmr can decrease. Rmr is a dynamic number and many things effect it from genetics, hormone levels, exercise & diet history, % lean body mass, etc.

While this site give a decent prediction, it is always recommended to have your rmr measured to get an accurate number. For example, the rmr calculator here underestimated my rmr by 400 calories from my actual measured rmr. This is a significant margin of error in terms of weight balance. One pound is roughly 3500 calories, so 500 calories per day. If I relied this rmr calculator, I would be deficient at minimum 400 calories per day and would be losing nearly 1 pound per week while decreasing my rmr. If I am not trying to lose weight, this could be detrimental.

In addition, the other part of the equation is knowing how many calories you are burning during activity & exercise. Again, there is no real accurate way to estimate that, it is important to get that measured. Calorie expenditure during exercise is also dynamic and as you become in better overall condition, you will burn more calories at the same exercise intensity than you did previously.

For reference, I am an exercise physiologist who has been performing resting and exercise metabolic tests for over 7 years. I hope my answer was helpful.


Terri February 5, 2012 at 10:18 am

Hello Jeff,

I appreciate you taking the time to post on this site. I got here by google, and am glad I did.
Would you be able to confirm my current RMR? Also, please tell me what you think of the rate of weight loss the contestants experience on the Biggest Loser.

Thank you,


Janika Johnson September 13, 2011 at 12:54 am


My RMR is 2148. I am looking to loose weight. I did the calculation in 2148×7=15,036-3500=11,536/7=1648. So is the amount of calories I should consume per day???? How do I factor in if I work out burning approximately 500 calories per workout at Curves about 3 days a week. How would I factor that in??? Im confused now.

Please help me,

Janika Johnson


Bob December 13, 2011 at 9:06 pm

Hi Janika, if your RMR is 2148, remember it takes -3500 Calories to lose 1 pound…So lets say you eat 1500 calories a day:
2148 RMR
-1500 Food Calories
614.8 is what you have left over with out exercise, so divide 614.8 into 3500….And it should take
you 2.8 Days to lose 1 pound, almost 3 days….Thats without exercise..


Hans December 23, 2011 at 6:42 am

Looks like you’re aiming for a healthy 1lb a week of loss, yes? If so your calculation is right. You can also just notice that 3500 calories divided by 7 days in the week means appox. 500 calories a day. That is the number you need to subtract from your RMR to get your daily sedentary calorie allowance (I.e. 1648). To factor in your exercise, you can essentially just add the burned calories to your calorie allowance for that day (1648+500= 2148 on your exercise days) or divide your total week burned calories (1500 in your case) by 7 (1500/7=214) and add that number to your allowance for each day (214+1648=1862). Up to you whether you want to give yourself a treat on workout days or a little extra satisfaction every day.


dan lafaso November 29, 2011 at 11:09 pm

looking to gain weight. current weight is 150lbs. height is 5′ 11″ male.
current rm calculates at app. 1400.
how many calories should i add per day to be at least 160 lbs?
thank you. dan. or to maintain weight…handicapped, so excercise is limited.


Dave January 9, 2012 at 10:06 am

@ Dan, anything above your RMR, should have you gaining, aim for an extra 3,500 calories and you should be somewhere close to gaining 1lb.


Alyssa January 15, 2012 at 8:46 pm


Save isn’t quite right. You need to eat more than you burn. Your RMR is what you burn at rest. Therefore any walking or exercise is not included. You need to use a BMR calculator to find an accurate calorie requirement for your activity level.Even with a sedetary life will result in a BMR of about 1.2 times your RMR. If you are trying to gain weight this distinction is important.

If you have been a steady 150 I would try increasing your daily intake by 500 calories a day. If you do not gain a lb in a week then try increasing it by another 500.


Lorri December 4, 2011 at 2:20 pm

What you want to do is create a calorie deficit to lose weight. If your RMR is 2148, that is basically what you would burn if you were just sitting in bed reading all day. I personally think you are going to be pretty hungry at 1648 while also burning 500 calories per workout session. If I were you, I’d aim for 2000 calories per day (which is still under your RMR, but more realistic) and continue to do the 500 calorie per session exercise 3 times a week. So on an exercise day, you are consuming 2000 calories, burning 500, which takes you to 1500–a significant deficit from 2148.

I use Spark People to help me track my food intake and exercise. It is a free website. I started at a little over 220 in April of 2011, and am now down to 190 as of today. It has been slow but steady weight loss, and I’m happy with that.


Gary Palmer December 13, 2011 at 7:04 pm

The 500 calories are part of your basal metabolic rate (the number of cals your body uses to carry out basic functions). Add the 500 cals to your RMR cals. Measure your intake of cals by counting your calories. If you take in fewer cals than you burn, you will lose weight. Calorie control and physical activity are the factors that determine weight loss. Good luck!

NCSF certified personnal trainer


Curtigert January 26, 2012 at 5:33 pm

Just had my RMR taken and it’s 1240. Is that low for a 51 year-old woman? Thanks.


Dave January 26, 2012 at 10:27 pm

Depending on your height, yes that would be right. You can also see a simple chart here The number in yellow is your mean.


Elena May 22, 2012 at 2:02 am

My RM R is 1445.3463636364 whats that mean and is it good or bad?


Dave May 22, 2012 at 4:48 pm

So it’s around 1450 calories. Not really about good or bad, It’s base guide to how many calories you need. Usually we find it’s much less than we thought. As a 5.10 male, I use a base of 1750-1800. Of course I can only use a best guess as to what I take in, but the RMR is a good number to use.


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