What BMR Means
| Activity Level | Multiplier | Your TDEE |
|---|---|---|
| Sedentary (desk job) | × 1.2 | 2,035 cal |
| Light (1-3 days exercise) | × 1.375 | 2,332 cal |
| Moderate (3-5 days exercise) | × 1.55 | 2,629 cal |
| Very active (6-7 days) | × 1.725 | 2,926 cal |
| Extra active (athlete) | × 1.9 | 3,222 cal |
What is BMR?
Your BMR: 1,696 calories/day
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest, just to maintain basic life functions: breathing, circulation, cell production, brain function, and maintaining body temperature.
Formula (Mifflin-St Jeor)
Male: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) - (5.677 × age)
Female: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) - (4.330 × age)
💡 Your BMR accounts for 60-75% of your total daily calories burned. Activity and exercise make up the rest.
Understanding BMR
What Affects BMR?
- Muscle mass: More muscle = higher BMR
- Age: BMR decreases ~1-2% per decade after 20
- Gender: Men typically have 5-10% higher BMR
- Genetics: Some people naturally have faster/slower metabolisms
- Hormones: Thyroid issues can significantly impact BMR
- Temperature: Cold can slightly increase BMR
How to Increase BMR
- Build muscle: Strength training adds metabolically active tissue
- Eat enough: Severely restricting calories slows BMR
- Get protein: High-protein diet has higher thermic effect
- Cold exposure: Brown fat activation from cold may help slightly
Quick Reference
- BMR = calories at complete rest
- TDEE = BMR × activity multiplier
- 1 lb muscle burns ~6 cal/day at rest
- BMR decreases ~1-2% per decade after age 20
✅ Free to use ✅ No registration required ✅ Mifflin-St Jeor formula
Frequently Asked Questions
Average BMR: men ~1,600-1,800 cal, women ~1,300-1,500 cal. Yours: 1,696 cal/day.
BMR = calories at complete rest. TDEE = BMR × activity level (includes exercise and daily movement).
± 10% accuracy typically. Lab testing (metabolic cart) is gold standard. Equations estimate based on population averages.
No direct effect on BMR. But regular meals may prevent metabolic slowdown from extreme restriction. Some studies suggest breakfast slightly increases daily thermogenesis.
Multiply BMR by activity level to get TDEE. Eat 250-500 cal below TDEE to lose 0.5-1 lb/week. Never go below BMR × 1.0.