BMR Calculator

BMR (Basal Metabolic Rate) is the energy your body needs at complete rest, while TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through activity. Our BMR calculator provides both values - use BMR for metabolic insights and TDEE for daily calorie planning.

Our BMR calculator provides estimates within 10-15% accuracy for most people. Individual variations exist due to genetics, muscle mass, and metabolic health. For weight loss, use BMR results with our calorie deficit calculator to create sustainable eating plans that don't compromise metabolic health.

Yes! Build muscle mass through strength training, stay hydrated, eat adequate protein, get quality sleep, and avoid extreme calorie restriction. Use our protein intake calculator to ensure adequate protein for muscle maintenance, which directly supports higher BMR.

BMR typically decreases 1-2% per decade after age 30 due to muscle mass loss and hormonal changes. Our BMR calculator accounts for age-related metabolic changes. Combat age-related BMR decline through regular strength training and adequate protein intake.

Generally no - eating below BMR can slow metabolism and cause muscle loss. Instead, eat at or slightly above BMR and create deficits through activity. Use our TDEE calculator to find your total daily needs, then create a moderate deficit from that number for sustainable weight loss.

Use your TDEE (BMR × activity level) as your daily calorie target. Distribute these calories using our macro split calculator for optimal nutrition. For weight loss, subtract 300-500 calories from TDEE; for weight gain, add 300-500 calories to support your goals.

Genetics, muscle mass, thyroid function, medications, previous dieting history, and body composition all influence actual BMR. Our calculator provides population averages. If results seem inconsistent with your experience, consider metabolic testing or consulting healthcare professionals.

Recalculate BMR when you lose or gain 10+ pounds, change activity levels significantly, or every 6 months during active weight management. Use our lean mass calculator alongside BMR tracking to ensure you're maintaining muscle mass during weight changes.

Absolutely! For muscle building, eat 300-500 calories above your TDEE and ensure adequate protein intake. Use our protein intake calculator to determine optimal protein needs, and combine with our workout calories calculator to account for training energy demands.

BMR is measured under strict laboratory conditions after 12+ hours of fasting and rest. RMR is measured under less restrictive conditions and is typically 10-15% higher than BMR. Our BMR calculator provides BMR estimates, which are more conservative for calorie planning.