Lynsey Peppard

Your BMR is calculated based on several different factors that focus on your age, gender, current weight and activity level. Although BMR is not intended for  weight loss , the tool can show you information that can help you set a realistic caloric intake for yourself--whatever your goal may be.

Keep reading to learn more about BMR, how to calculate it and how it can be a guide for your nutrition and exercise goals.

Many people use BMR as a starting point to calculate their daily calorie needs and how to best adjust them to reach their goals. In fact, many macro calculators, like the popular IIFYM, incorporate BMR into their calculations for telling you about your calorie intake and macro needs based on your goals.

One common misconception about BMR is that it is the amount of calories your body burns at rest, but that is a different metric -- resting metabolic rate, or RMR. Your BMR is what energy your body needs to perform basic functions, while RMR is the amount of calories that your body burns while at rest. Some people use the measurements interchangeably, but they aren't necessarily the same thing.

There are many different calculators available online that can calculate your estimated BMR. Note that some of them will ask you to enter your body fat percentage, which many people do not know. If you don't, you can make an estimate or use the images provided (like IIFYM does) to guess.

Some of the best BMR calculators:

Once you start learning about your BMR, you will likely also find information on total daily energy expenditure, or TDEE, since BMR is often calculated first to find TDEE.

Your BMR tells you your calorie needs, when you take that number plus how much you burn every day during normal activity and exercise, you get your TDEE. So really, TDEE is the number that you work off of for figuring out how to adjust macros or calories for body composition goals, according to IIFYM.

Weight loss is tricky, but using calculators that factor in your BMR are helpful for taking a more customized approach for your calories and macronutrient needs. The way that most macros and BMR-based calculators work is by factoring in your TDEE with your goals.

If you want to lose weight, you have to be in a calorie deficit, meaning the calculator will set your daily food intake to equal less calories than what you burn. Sometimes when you take an online quiz to find this number, you will be asked how fast you'd like to lose weight. Then the calorie deficit will be adjusted accordingly. The faster you want results, the more extreme you will have to be with cutting calories. But many experts say that slow and steady is optimal compared to trying to lose a lot of weight quickly.

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