RMR: What Is Resting Metabolic Rate?

Resting metabolic rate (RMR) is the rate at which your body burns calories while you are at rest, meaning the rate at which you convert food into energy for basic bodily functions like your heartbeat, breathing and maintenance of body temperature.

RMR accounts for about 65-70% of your total energy expenditure, which means that the majority of the calories you burn each day are used to fuel these basic functions whether or not you are exercising or actively moving around.

Here are the main factors affecting your RMR:

- Lean Body Mass: Muscle tissue is more metabolically active than fat, meaning that individuals with more lean body mass generally have higher RMR.

- Age: RMR tends to decrease as you age due to a decrease in lean body mass and metabolic activity.

- Sex: Men typically have a higher RMR than women due to having a greater proportion of lean body mass.

- Genetics: Some people may have a naturally higher or lower RMR due to genetic factors.

- Body Size: Larger individuals tend to have a higher RMR due to the increased amount of tissue that must be supported and maintained.

There are a variety of methods to estimate your RMR, including online calculators, wearable devices, and indirect calorimetry (breathing tests). However, it is important to note that these estimates are not always accurate and may not account for individual variations.

Calculating your RMR can be helpful in understanding your energy needs and setting realistic goals for weight management or athletic performance. For example, if you want to lose weight, you may need to create a calorie deficit by consuming fewer calories than your RMR requires while also engaging in regular physical activity to increase your overall energy expenditure.

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