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BMR Calculator
Your basal metabolic rate (BMR) is the energy your body uses at complete rest, just to keep you alive: breathing, circulation and keeping warm. It is usually 60 to 70% of the calories you burn in a day.
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How it's calculated
This uses the Mifflin-St Jeor equation, which research has found to be the most accurate of the common BMR formulas for most adults:
BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men, and − 161 instead of + 5 for women.
The older Harris-Benedict equation tends to give a slightly higher number. Neither accounts for muscle mass, so very muscular people burn a little more than shown.
Questions
What is the difference between BMR and TDEE?
BMR is what you burn at complete rest. TDEE adds everything else: walking, working, training and digesting food. TDEE is the number to base your diet on.
Should I eat below my BMR to lose weight?
It is rarely a good idea. Eating below your BMR makes it harder to train, keep muscle and stick to the diet. A deficit from your TDEE is enough.
Does muscle increase BMR?
Yes, a little. Muscle uses more energy than fat at rest, roughly 13 calories per kilo a day compared with 4 to 5 for fat. Strength training helps, but the effect is smaller than often claimed.
Let a coach do this every week
A calculator gives you a starting point. Fuel & Forge sets your calories, macros and training, then adjusts them every week from your check-ins, so you never have to recalculate.
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