RMR and TDEE Calculator

Use the Z Strength TDEE Calculator by entering your data here and clicking calculate. This will give you your Resting Metabolic Rate (RMR) and TDEE using 5 popular formulas as well as the average values. We use the RMR formula because it is more relevant than BMR. While both produce similar results, there is a significant difference for some people.

BMR vs. RMR
  • Calories burned just to stay alive
  • Not realistic since few of us are on complete bedrest
  • 12 hour fast, 8 hours of sleep in hospital, immediately upon waking
  • Calories burned in typical day NOT including workout
  • Affected by daily activity levels
  • 4-6 hour fast, sleep at home, travel to the hospital
Age* Activity Levels
Sedentary
Little or no exercise and desk job

Light
Light exercise or sports 1-3 days a week
Moderate
Moderate exercise or sports 3-5 days a week
Very
Hard exercise or sports 6-7 days a week
Extremely
Hard daily exercise or sports and physical job
Sex*  F
Height*  IN CM
Weight*  LB KG
Activity Level*
Hrs / Week Training*
Bodyfat %**
* = REQUIRED

*If you do not fill in these fields, the calculator will provide very inaccurate results. PLEASE complete all Required Fields

**If you know your bodyfat estimate, it will provide a more accurate reading. You can estimate it here with just your weight and a cloth tape measure.**

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