Calculate your Basal Metabolic Rate (BMR). Find out how many calories your body needs just to survive at rest.
Calories/day at rest
Your Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions like:
Think of it as the "coma" calories what you would burn if you did absolutely nothing but lay in bed all day.
BMR is just the starting point. To calculate how much you should eat, you need your TDEE (Total Daily Energy Expenditure).
TDEE = BMR × Activity Level Factor
While genetics play a role, you can change your BMR:
Now that you know your basement number, calculate your total needs.
Your BMR is relatively stable but can fluctuate slightly due to hormonal changes, illness, or extreme environmental temperatures.
Yes. The most effective way to increase BMR is to build muscle mass. Muscle tissue burns more calories at rest than fat tissue.
They are very similar. BMR (Basal Metabolic Rate) is measured under strict laboratory conditions (fasted, no movement). RMR (Resting Metabolic Rate) is less strict and includes small movements like eating or stretching. For most people, they are effectively the same.
Understanding BMR is the first step to sustainable weight control.
Now Calculate TDEE
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