Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell repair. Knowing your BMR helps you create effective diet and exercise plans for weight loss, maintenance, or muscle gain.

How to Calculate Your Daily Calorie Needs

After finding your BMR, multiply it by your activity factor to get your Total Daily Energy Expenditure (TDEE). This gives you the calories needed to maintain your current weight. To lose weight, eat slightly below this number. To gain weight or build muscle, eat above it.

BMR vs TDEE – What’s the Difference?

BMR = calories your body needs at complete rest
TDEE = BMR + calories burned through daily activity and exercise

Sample Calorie Needs by Activity Level (example, 70kg / 154 lbs adult)

Activity Level	Calories Needed per Day
Sedentary (little exercise)	~1,700–1,900 kcal
Lightly Active	~2,000–2,200 kcal
Moderately Active	~2,300–2,500 kcal
Very Active	~2,600–2,800 kcal

Limitations of BMR

It’s an estimate, not an exact number
Does not account for stress, hormones, or medical conditions
Accuracy depends on consistent weight, height, and activity data
Should be combined with real-life tracking for best results

Lifestyle Tips to Boost Metabolism

Add strength training to build muscle
Get adequate sleep (7–8 hours)
Eat balanced meals with proteins, carbs, and fats
Avoid extreme calorie restriction (can slow metabolism)
Stay hydrated

Track Your Progress with a Calorie Plan

Use your BMR and TDEE as a foundation, but adjust based on actual results. Monitor your weight, energy levels, and performance to fine-tune your calorie intake.

Frequently Asked Questions

Yes, your BMR changes with age, muscle mass, hormonal changes, and significant weight loss or gain. As we age, our BMR naturally decreases, but increasing muscle mass through resistance training can help maintain a higher BMR.

This calculator uses the widely accepted Mifflin-St Jeor Equation, which is considered one of the most accurate formulas for estimating BMR. However, individual metabolism can vary, so use these results as a starting point and adjust based on your body’s response.

The calculator provides a guideline, not a strict rule. Your actual needs may vary based on factors like genetics, medical conditions, and specific training goals. Monitor your progress and adjust your intake accordingly.

It’s recommended to recalculate after significant weight changes (5+ pounds), or every 3-6 months. Also recalculate if your activity level changes significantly or if you’ve gained considerable muscle mass.

Yes, BMR is the foundation for creating an effective weight loss plan. By knowing your BMR and TDEE, you can create a calorie deficit that leads to sustainable weight loss without going too low and slowing your metabolism.