Tired of “eat less, move more” with zero numbers attached?
Pop your stats below, hit Calculate, and walk away with a daily calorie target and the exact grams of protein, carbs, and fat to hit it.

How to Use This Resting Metabolic Rate Calculator

Your Resting Metabolic Rate (RMR) is the number of calories your body burns each day at rest—before exercise, steps, or even digestion. Think of it as the baseline energy your body needs just to keep you alive.

This calculator takes that RMR, then shows you:

• How many calories you should eat each day to lose weight safely

• A balanced macro breakdown (protein, carbs, and fat) to hit those calories

Why This Calculator Works

1. Mifflin-St Jeor Formula
   • This is the gold-standard equation for calculating RMR in healthy adults.
2. Built-In Calorie Deficit 
   • We’ve calibrated the results to help you drop weight steadily. Stick to the number you get, and you’ll see progress—just be honest with your logging.
3. 40/30/30 Macro Split
   • 40% protein, 30% carbs, 30% fats.

   • High protein helps preserve muscle as you lose weight.

   • Carbs fuel your workouts and daily energy.

   • Fats regulate hormones and keep you satisfied.

👉 Bottom line: math beats guesswork. Use the numbers, don’t wing it.

How Many Calories Should You Eat to Lose Weight?

• Simple answer: Whatever the calculator just told you.

• Nuanced answer:

  • Most people do well with a 15–20% calorie deficit → that’s about 0.5–1% of body weight lost per week.

  • Larger bodies or tighter timelines can push 25%, but hunger and rebound risk increase.

  • Don’t go below 1,500 calories/day for men or 1,200 for women.

Another way to boost your deficit? Exercise. It lets you burn more while eating a bit more.

FAQs

Q: Is this the same as a BMR calculator?
A: Close enough. RMR and BMR are basically cousins—slight technical differences, but for weight loss, they’re interchangeable.

Q: Do I have to stick to 40/30/30 macros exactly?
A: No. Just:

• Keep protein high (0.7–1 g per pound of your goal weight).

• Eat enough fat (0.3–0.5 g per pound of lean body mass).

• Fill the rest with carbs, and aim for 25–30 g of fiber for fullness and gut health.

Q: How often should I recalculate?
A: Every time you lose 5–10 lb or if your activity level changes a lot.

Ready to Start?

1. Use the calculator above.
2. Screenshot your calories and macros.
3. Track for 7 days—no judgment, just data.
4. Adjust, repeat, win.

Drop your questions (or progress screenshots) in the comments—we answer them all, usually while sipping a chalky-but-worth-it protein shake.

And if you’d like to learn more, check out our free, comprehensive weight-loss guide.👇👇👇