TOOL C-02 — METABOLIC RATE
What does your body burn at rest?
Your resting metabolic rate is the floor under your calorie needs. Estimate it here, then decide whether a measured RMR is worth it for your plan.
- Inputs
- Sex · age · height · weight · activity
- Output
- BMR · TDEE · protein · cut / maintain / gain
- Pairs with
- Resting metabolic rate (RMR) testing
- Units
- lb or kg
Your inputs
Mifflin-St Jeor equation. Activity is a multiplier on resting burn; it is an estimate, not a measurement.
Estimated total daily burn
A light activity day at 180 lb. Your resting burn is the base; activity is added on top.
- Resting burn (BMR)
- 1,751
- Protein / day
- 126–180 g
Estimates only — ask a coach before setting a calorie target. This is not medical advice.
THE METHOD
What the equation can and cannot see.
The Mifflin-St Jeor equation is a solid population estimate. It uses sex, age, height and weight, then a multiplier for activity. It does not know your muscle mass, your training history or how much you move outside the gym.
That is the gap an RMR test fills. The test measures your resting burn directly, so the calorie target starts from your number instead of an average. The activity multiplier still matters, because it is the part that changes day to day.
Treat the protein range as a target band, not a precise prescription. It runs from 0.7 to 1 gram per pound of bodyweight. Your coach can narrow it for your goal.
FORMULA
- Men: BMR = 10w + 6.25h − 5a + 5 (kg, cm, years)
- Women: BMR = 10w + 6.25h − 5a − 161
- TDEE = BMR × activity (1.2 / 1.375 / 1.55 / 1.725 / 1.9)
- Cut −15% · maintain · gain +10%
TURN THE ESTIMATE INTO A NUMBER
Turn the estimate into your number.
An RMR test measures the calories you burn at rest. Your coach uses it to set a starting target and a review point, instead of borrowing an equation's guess.