Resting Metabolic Rate (RMR) is the amount of energy your body uses each day while at rest — just to keep you alive. It accounts for breathing, circulation, cell production, and other vital functions. Knowing your RMR is crucial for setting accurate calorie intake targets, whether your goal is weight loss, maintenance, or performance optimization.
Estimate how many calories your body burns at rest each day using the Mifflin-St Jeor equation.
Athletes often underestimate their baseline energy needs. By knowing their RMR, they can better fuel training sessions, avoid under-eating, and optimize recovery. Combining RMR with activity multipliers provides a full picture of daily energy expenditure (TDEE).
| Profile | RMR (calories/day) |
|---|---|
| Small Female Athlete (50kg, 160cm) | ~1,300 |
| Average Male (70kg, 175cm) | ~1,650 |
| Endurance Athlete (80kg, 185cm) | ~1,850 |
| Elite Sprinter (90kg, 190cm) | ~2,000 |
| Athlete | Sport | Estimated RMR |
|---|---|---|
| Eliud Kipchoge | Marathon | ~1,600 kcal/day |
| Michael Phelps | Swimming | ~2,000 kcal/day |
| Serena Williams | Tennis | ~1,700 kcal/day |
| Cristiano Ronaldo | Football | ~1,800 kcal/day |
| Usain Bolt | Sprint | ~1,900 kcal/day |