BMR Calculator
What Is Basal Metabolic Rate (BMR)?
Your Basal Metabolic Rate (BMR) is the minimum calories your body needs at rest—just to breathe, pump blood, and maintain vital functions.
Why BMR Matters:
Your BMR is your metabolic baseline. Eating well below it triggers “starvation mode”—slowing metabolism and causing muscle loss. For healthy weight loss, eat above your BMR but below your total daily burn (TDEE). This creates a sustainable deficit without sabotaging your metabolism.
What's the "Sweet Spot"?
A 500-750 calorie deficit from your TDEE (not BMR) leads to steady, maintainable weight loss of 1-2 pounds per week.
Protein: Your Weight Loss Superpower
Adequate protein intake (0.8-1g per pound of goal body weight) is essential during weight loss. Protein helps:
- Preserve lean muscle mass while burning fat
- Keep you feeling full and satisfied longer
- Support your metabolism (muscle burns more calories than fat)
- Prevent the fatigue and weakness that can come with calorie restriction
Without enough protein, much of your weight loss may come from muscle rather than fat—slowing your metabolism and making long-term maintenance harder.