Knowledge Base
What is BMR (Basal Metabolic Rate)?
Your Basal Metabolic Rate (BMR) is the total number of calories that your body needs to perform basic, life-sustaining functions (like breathing, blood circulation, and cell production). If you stayed in bed all day and did not move, your body would still burn this exact number of calories just to stay alive.
BMR vs. TDEE: What's the difference?
- BMR is your baseline resting energy expenditure.
- TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your daily activity level. This is the actual number of calories you burn in a typical day when you include walking, working, and exercising.
How to use these numbers for diet planning:
To change your weight, you simply need to adjust your diet relative to your TDEE (not your BMR).
- To Maintain Weight: Eat exactly your TDEE calories.
- To Lose Weight: Create a caloric deficit. Subtracting 500 calories per day from your TDEE generally results in losing about 0.5 kg (1 lb) per week.
- To Gain Muscle: Create a slight caloric surplus. Adding 250 to 500 calories per day to your TDEE ensures you have enough energy to build muscle mass safely.
Note: This calculator uses the Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics recognizes as the most reliable formula for predicting resting energy needs in adults.