How to Calculate Your BMR

Basal Metabolic Rate (BMR) is the number of calories your body burns while performing basic life-sustaining functions. Understanding your BMR is the first step in calculating your TDEE and setting realistic fitness goals.

What is BMR?

Your BMR represents the minimum amount of energy your body needs to perform essential functions such as:

• Breathing
• Blood circulation
• Cell production
• Nutrient processing
• Hormone regulation

Factors Affecting BMR

Several factors influence your BMR:

1. Age

   • BMR typically decreases with age
   • Decrease of 1-2% per decade after age 20

2. Body Composition

   • Muscle mass increases BMR
   • Higher fat percentage typically means lower BMR

3. Gender

   • Men generally have higher BMR than women
   • Due to typically higher muscle mass

4. Genetics

   • Family history plays a role
   • Can affect metabolism speed

How to Use BMR in Your Fitness Journey

Understanding your BMR helps you:

1. Set realistic calorie goals
2. Plan your diet effectively
3. Create sustainable fitness plans
4. Track progress accurately

Want to calculate your BMR? Use our calculator to get started!