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.
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.
Using BMR and TDEE in Practice
This calculator uses the Mifflin-St Jeor equation. BMR is the energy you use at rest; multiplying it by an activity factor gives total daily energy expenditure (TDEE).
Worked example: A 35-year-old man, 175 cm, 72 kg
- 10 × 72 = 720
- 6.25 × 175 = 1,093.75
- Subtract 5 × 35 = 175 and add 5 for men
- 720 + 1,093.75 − 175 + 5 = 1,643.75 → about 1,644 kcal
- With moderate exercise (factor 1.55): about 2,548 kcal
For weight loss, a common starting point is 300–500 kcal below the TDEE of 2,548 kcal.
Before you rely on the result
- Choose the activity level closest to your real routine.
- Adjust after watching trends for at least two weeks.
- Treat exercise calories as estimates.
- Standard formulas may not fit illness, pregnancy, growth or recovery periods.
Frequently asked questions
Will eating below BMR make weight loss faster?
It may reduce weight short term, but fatigue and rebound risk increase. A moderate deficit from TDEE is usually better.