BMR Calculator
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, just keeping your heart beating, lungs breathing and brain working. It is the floor under every diet.
Get a plan built around your numbersThis calculator is for information only and is not medical advice. Results are estimates. Talk to a provider before changing how you eat or starting any medication.
Calories burned at rest
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cal daily
Never eat under this for long. Your real daily burn is higher.
What is BMR?
Your basal metabolic rate is the energy your body uses when you do nothing at all. For most adults it is 60 to 70 percent of all the calories burned in a day. We calculate it with the Mifflin-St Jeor formula, the one most clinics use.
Why BMR matters for weight loss
Eating under your BMR for weeks slows your metabolism and burns muscle instead of fat. A safe deficit sits between your BMR and your total daily burn (TDEE). GLP-1 medications work by lowering appetite so you land in that zone without counting.
How to raise your BMR
Muscle burns more at rest than fat, so strength training two or three times a week raises BMR over time. Protein, sleep and not crash-dieting protect it. Use the protein calculator to find your daily target.