Estimate the energy your body needs at rest — before exercise, walking, training or everyday movement are added.
Enter your details to generate your metabolic baseline.
Basal Metabolic Rate is the absolute bare minimum energy your body requires to exist if you were in a coma. It is the cost of operating your brain, heart, liver, and keeping cellular functions running.
BMR is your baseline. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your physical activity (NEAT + EAT). You should never eat below your BMR; use your TDEE to set nutritional deficits.
Basal Metabolic Rate (BMR) represents the absolute minimum amount of energy your body requires to keep your organs functioning, your heart beating, and your brain active if you were to lay perfectly still in a coma for 24 hours.
It is the foundational building block of your entire metabolism, usually accounting for about 60-70% of the total calories you burn every day.
The energy required strictly for internal biological functions. This number is fixed based on your mass and age.
BMR + movement + exercise + digestion. This is your true daily calorie burn and the number you use for dieting.
BMR is almost never used as a daily calorie target. Eating exactly at your BMR means you are in a massive, aggressive deficit because you are completely ignoring the calories you burn just by walking around or training.
You should rarely, if ever, eat below your BMR. It risks metabolic adaptation, hormone down-regulation, and muscle loss.
Building muscle increases your BMR slightly, turning your body into a more expensive engine that burns more calories even at rest.