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That's why men naturally enjoy a higher BMR than women, as they tend to have more overall body size and lean mass levels, explains Sari Greaves, RDN, a registered dietitian-nutritionist at LBS Nutrition in East Brunswick, New Jersey, and author of Cooking Well.

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BMR is often used interchangeably with resting metabolic rate, or RMR, but they are slightly different.

“BMR is the absolute minimum metabolic rate,” Church says. It is typically determined only in laboratory settings, with people undergoing measurements in a darkened, temperature-controlled room immediately after 8 hours of sleep and 12 hours of fasting and reclining, according to the American Council on Exercise.

Meanwhile, “RMR is metabolic rate when at rest, awake, and sitting still.” RMR testing does not require a fast and may be performed later in the day. RMR is typically 10 to 20 percent higher than BMR, according to the National Strength and Conditioning Association.

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Knowing your BMR or RMR can help you better determine your total daily energy expenditure in order to create a caloric deficit, defined as consuming fewer calories each day than you burn for energy. A caloric deficit is required to lose weight.

But because most people do not have access to state-of-the-art labs that are required to determine BMR, equations are often used to make approximations. The easiest way to measure your metabolic rate is to use an online calculator. You can find many calculators online, and all use varying equations.

The commonly used metabolic equation, called the Harris and Benedict equation, was first designed in 1918 (and updated in 1984). While it was intended to estimate BMR, it actually estimates RMR, according to the National Academy of Sports Medicine. It uses height, weight, biological sex, and age to determine RMR and is based on average lean mass levels. The Mifflin-St Jeor equation is another equation that uses the same variables but may be more accurate, Church says.

Other metabolic equations, such the Cunningham equation, use your total levels of lean body mass, which is a primary determiner of BMR and therefore RMR. Yet using such a calculator requires you to be able to measure your body’s levels of fat versus free-fat mass, Church says. Calipers and smart scales are two popular at-home options, while the most accurate measures are performed in professional and laboratory settings.

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Below, you can see how estimated RMR varies based on the equation used.

Men: (88.40 + 13.40 x weight in kg) + (4.80 x height in cm) – (5.68 x age in years)

For example, if a man is 180 pounds, 5'11", and 43, his RMR is 1,804 calories.

Women: (447.60 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)

For example, if a female is 130 pounds, 5'3", and 36, her RMR is 1,333 calories.

Men: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) + 5

For example, if a male is 180 pounds, 5'11", and 43, his RMR is 1,734 calories.

Women: (9.99 x weight in kg) + (6.25 x height in cm) – (4.92 x age in years) – 161

For example, if a female is 130 pounds, 5'3", and 36, her RMR is 1,249 calories.

Men and women: 500 + (22 x lean body mass in kg)

For example, if a man is 170 pounds, 5'11", 43, and his body-fat percentage is 20 percent, his RMR is 1,857 calories.

For example, if a female 130 pounds, 5'3", 36, and her body-fat percentage is 25 percent, her RMR is 1,473 calories.

BMR or RMR can be used to estimate total daily caloric expenditure. According to the American Council on Exercise, after you determine your RMR, based on one of the above equations or an online calculator, you can multiply it by one of the numbers below, called activity factors:

If the man in the above example exercises two days per week, his daily caloric expenditure is roughly 2,384 to 2,481 calories.

If the woman in the above example exercises six days per week, her daily caloric energy expenditure is roughly 2,155 to 2,541 calories.

This calculation gives you the estimated number of calories you burn in one day at your current level of activity; this is how many calories you need to consume per day to stay at your current weight.

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To lose weight, you need a caloric deficit, meaning that you either must reduce your caloric intake below your total daily energy expenditure or increase your total daily energy expenditure, says Greaves. For example, you can try multiplying your RMR by various activity factors to see how your daily caloric burn would fluctuate with increased exercise.

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