Can I eat below BMR to lose faster?
No—eating below BMR triggers metabolic adaptation and muscle loss. Create deficit from TDEE instead.
Health Fitness
BMR Weight Loss Calculator
Calculate bmr weight loss with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
BMR is calories burned at rest—about 70% of daily expenditure. For weight loss, understanding BMR establishes minimum caloric requirement. Safe weight loss uses 300-500 calorie deficit below TDEE.
How it works
Mifflin-St Jeor calculates BMR. Multiply by activity factor for TDEE. Subtract 500 calories for 1 lb/week loss.
Formula
TDEE = BMR × activity factor. Deficit = TDEE - 500. Never eat below BMR.
Tips for using this calculator
- Calculate BMR first, then TDEE for deficit
- Moderate deficit (300-500 cal) preserves muscle
- Recalculate every 10-15 lbs lost
- Prioritize protein (0.7-1g per lb body weight)
- Monitor trends over 2-3 weeks
Frequently asked questions
How often recalculate BMR?
Every 10-15 lbs lost. Lower body weight means lower caloric needs.
What's difference between BMR and TDEE?
BMR is rest calories. TDEE adds activity. Use TDEE for deficit calculation.