Resting calories
Your resting burn, inside a diet plan
This number is the energy you use at complete rest. It is the floor inside a diet, and the meal plan sits higher, at your full-day burn.MyPlate: Calorie Deficit App tracks the intake you choose on top of that floor.
Where this number goes in the plan
Resting burn is most of a quiet day, often around 60 to 70 percent, and it is still only the base. Multiply it by your activity to get maintenance, then choose a cut or a hold. The next step is themaintenance calorie plan. Eating the resting number for weeks is a large deficit for anyone who walks and works. The names BMR, RMR, and TDEE are lined up onBMR vs RMR vs TDEE.
One example, then the next step
Take the 28-year-old man from the maintenance page: 180 cm, 88 kg. Resting energy is 10×88 + 6.25×180 − 5×28 + 5 = 1,870 kcal. That 1,870 is not his diet. At moderate activity (1.55) his day is about 2,899 kcal, and a 0.5 kg per week cut is about 2,349 kcal. The gap comes off the day, not off the rest.
- Men: 10 × kg + 6.25 × cm − 5 × age + 5
- Women: 10 × kg + 6.25 × cm − 5 × age − 161
The same equation, written as a formula walkthrough, is on theBMR calculator at Calories Calculator. A resting-only view on this site is the RMR calculator.
Protect the burn while you lose
The resting number falls when you lose weight, and it falls faster if the loss is muscle. Lift, and keep protein in the range on theprotein calculator. Then log the intake inMyPlate: Calorie Deficit App. Free to download, try every feature free. 3-day free trial.
Frequently asked questions
Should my diet target equal my BMR?
Set the diet from TDEE, which is BMR times an activity factor. BMR is the energy used at complete rest. Eating at that resting number ignores walking, work, and training, so the cut is deeper than it looks.
How does resting burn fit a weight-loss plan?
It is the base. Multiply it by the activity factor that matches your real week, then subtract a deficit from that total. Recalculate after a meaningful weight change, because a smaller body has a lower resting burn.
What raises or lowers BMR while I diet?
More body weight and more muscle raise it. Age and lost muscle lower it. Keeping protein high and lifting during the cut is how you protect the muscle that supports the resting number. A gram target is on the protein calculator.
What is the difference between BMR and RMR here?
Both pages estimate the resting piece with Mifflin-St Jeor. RMR in a lab is measured under looser conditions than a true basal test. For a meal plan, move on to TDEE either way. The side-by-side is on the BMR vs RMR vs TDEE guide.
Can the app track the plan that starts from this number?
Yes. MyPlate: Calorie Deficit App sets a daily target from your goal and logs meals by photo or barcode. Free to download, try every feature free. 3-day free trial.