Question 1

What is BMR?

Accepted Answer

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain vital functions - breathing, circulation, cell production, and temperature regulation. It represents the minimum energy needed to keep you alive and accounts for 60-75% of total daily calorie expenditure.

Question 2

What is the difference between BMR and TDEE?

Accepted Answer

BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is your actual daily calorie need, calculated by multiplying BMR by an activity factor. TDEE is the number you should use for nutrition planning - eating at TDEE maintains weight, below it loses weight, above it gains weight.

Question 3

Which BMR formula is most accurate?

Accepted Answer

The Mifflin-St Jeor equation (used here) is considered the most accurate for most adults, with studies showing it predicts BMR within 10% for 82% of people. The Harris-Benedict equation (1919, revised 1984) is also widely used but slightly less accurate. For highly muscular or obese individuals, the Katch-McArdle formula (which uses lean body mass) may be more accurate.

Question 4

How many calories should I eat to lose weight?

Accepted Answer

A deficit of 500 calories per day below TDEE typically results in approximately 0.5 kg (1 lb) of weight loss per week. This is generally considered a safe and sustainable rate. Avoid going below 1200 kcal/day for women or 1500 kcal/day for men without medical supervision.

Question 5

Does BMR change over time?

Accepted Answer

Yes. BMR decreases with age (roughly 2% per decade after age 20) due to loss of muscle mass. It also decreases during prolonged caloric restriction as the body adapts. Regular resistance training helps preserve muscle mass and maintain a higher BMR. Hormonal conditions like hypothyroidism can also significantly affect BMR.

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