Calculate your Basal Metabolic Rate (BMR) and daily calorie needs. Understand how many calories your body burns at rest for effective weight management.
| Activity Level | Daily Calories |
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Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic physiological functions while at rest. This includes breathing, circulation, cell production, nutrient processing, and protein synthesis. BMR accounts for about 60-75% of total daily energy expenditure in sedentary individuals.
• BMR: Calories burned at complete rest
• TDEE: Total Daily Energy Expenditure (BMR + activity)
• Weight Loss: Eat 500 calories below TDEE
• Weight Gain: Eat 500 calories above TDEE
Factors affecting BMR:
Weight Loss: Create a caloric deficit by eating below TDEE or increasing activity.
Weight Maintenance: Match caloric intake to TDEE.
Weight Gain: Create a caloric surplus by eating above TDEE.
Remember that BMR is an estimate. Individual variations can be significant due to genetics, health conditions, and other factors.
Mifflin-St Jeor (Most Accurate):
Harris-Benedict (Original):
• Sedentary: BMR × 1.2
• Lightly Active: BMR × 1.375
• Moderately Active: BMR × 1.55
• Very Active: BMR × 1.725
• Extremely Active: BMR × 1.9
• Build muscle through strength training
• Stay hydrated (drink cold water)
• Eat protein-rich foods
• Get adequate sleep (7-9 hours)
• Include HIIT workouts