Calculate your Basal Metabolic Rate (BMR) and daily calorie needs. BMR is the minimum energy required to keep your body functioning at rest, essential for weight management and fitness planning.
Basal Metabolic Rate (BMR) represents the minimum amount of energy your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, brain function, and maintaining body temperature. BMR accounts for about 60-75% of total daily energy expenditure in sedentary individuals.
Understanding your BMR is crucial for effective weight management, whether you're trying to lose weight, maintain your current weight, or gain muscle mass. It provides the foundation for calculating your total daily energy expenditure (TDEE) when combined with activity levels.
Where lean body mass = weight × (1 - body fat percentage/100)
| Activity Level | Multiplier | Description | Example Activities |
|---|---|---|---|
| Sedentary | 1.2 | Little or no exercise | Desk job, minimal physical activity |
| Light | 1.375 | Light exercise 1-3 days/week | Walking, light yoga, occasional sports |
| Moderate | 1.55 | Moderate exercise 3-5 days/week | Regular gym, jogging, sports 3-4x/week |
| Active | 1.725 | Hard exercise 6-7 days/week | Daily workouts, athletic training |
| Very Active | 1.9 | Very hard exercise, physical job | Professional athlete, construction work |
Weight Loss: Create a caloric deficit by eating fewer calories than your Total Daily Energy Expenditure (TDEE). A deficit of 500-750 calories per day typically results in 1-1.5 pounds of weight loss per week.
Weight Maintenance: Consume calories equal to your TDEE to maintain your current weight while supporting your activity level.
Weight Gain: Create a caloric surplus of 300-500 calories above your TDEE for healthy weight gain, focusing on muscle building with appropriate exercise.
Minimum Calorie Intake: Never eat below your BMR for extended periods, as this can slow metabolism, cause muscle loss, and lead to nutritional deficiencies.
| Age Group | Men (BMR Range) | Women (BMR Range) | Notes |
|---|---|---|---|
| 20-30 years | 1,600-2,400 | 1,200-1,800 | Peak metabolic rate |
| 30-40 years | 1,550-2,300 | 1,150-1,750 | Slight decline begins |
| 40-50 years | 1,500-2,200 | 1,100-1,700 | Hormonal changes |
| 50-60 years | 1,450-2,100 | 1,050-1,650 | Muscle mass decline |
| 60+ years | 1,400-2,000 | 1,000-1,600 | Slower metabolism |
Build Muscle Mass: Strength training increases lean muscle mass, which burns more calories at rest than fat tissue.
Stay Active: Regular cardiovascular exercise can temporarily increase metabolism for hours after your workout (EPOC effect).
Eat Enough Protein: Protein has a higher thermic effect than carbs or fats, temporarily increasing metabolic rate.
Don't Severely Restrict Calories: Extreme calorie restriction can cause metabolic adaptation and lower BMR.
Get Adequate Sleep: Poor sleep can disrupt hormones that regulate metabolism and hunger.
Stay Hydrated: Dehydration can slow metabolic processes. Cold water may provide a small metabolic boost.