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Understanding BMR
Basal Metabolic Rate (BMR) is the number of calories your body needs for basic functions like breathing and circulation. It represents 60-70% of your daily energy use.
Quick Fact
BMR is higher with more muscle mass, younger age, more height, or heavier weight.
Total Daily Energy Expenditure (TDEE)
Multiply your BMR by your activity factor to find your TDEE. This is the total calories you burn each day.
| Activity Level | Multiplier (BMR x) |
|---|---|
| Sedentary | 1.2 |
| Lightly Active | 1.375 |
| Moderately Active | 1.55 |
| Very Active | 1.725 |
| Extra Active | 1.9 |
Strategy by Goal
Weight Loss
Eat 300-500kcal below TDEE. Stay above BMR to keep muscle.
Maintenance
Eat your calculated TDEE to maintain weight.
Weight Gain
Eat 300-500kcal above TDEE with strength training.
Boosting Your Metabolism
- Build Muscle: Muscle burns more energy than fat even at rest.
- Eat Protein: Protein has a higher thermic effect than carbs or fats.
- Hydrate: Water is essential for optimal metabolic processes.
- Sleep Well: Quality rest regulates hormones that control metabolism.