BMR calculator
Estimate your basal metabolic rate: the energy your body uses at rest.
How old are you?
years
What is your height?
cm
What is your weight?
kg
What is BMR?
Basal metabolic rate is the energy your body uses while at rest.
Why is BMR important for weight loss?
It indicates the minimum energy your body needs to function at rest.
Can BMR decrease?
Yes. Long periods of severe calorie restriction can lead your metabolism to adapt.
Does BMR depend on muscle mass?
Yes. More muscle mass generally means higher energy use at rest.
Should I eat below my BMR to lose weight?
No. A weight-loss deficit is based on TDEE, not BMR.
How can I support my metabolism?
Eat enough protein, avoid an extreme deficit, and include strength training where appropriate.
How can I use BMR for practical weight loss?
BMR is a starting point for planning your intake. Logging meals makes it easier to avoid cutting calories too aggressively and see your actual balance.
