BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production.
BMR is calories burned at rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through activity, digestion, and non-exercise movement. TDEE is typically 1.2-1.9x your BMR.
Knowing your BMR helps you understand your minimum calorie needs. Eating below BMR long-term can slow metabolism. For sustainable weight loss, aim for a moderate deficit below TDEE, not BMR.
Muscle mass (more muscle = higher BMR), age (BMR decreases with age), sex (men typically have higher BMR), genetics, hormones, and body temperature all influence BMR.
Yes, primarily through building muscle mass (strength training), eating adequate protein, staying hydrated, getting quality sleep, and avoiding crash diets that slow metabolism.
BMR changes gradually with age (decreases 1-2% per decade after 20), changes in muscle mass, weight changes, and hormonal shifts. Recalculate every 3-6 months or after significant weight changes.