A BMR calculator, or Basal Metabolic Rate calculator, is a tool used to estimate the number of calories your body needs to perform basic functions at rest. It calculates the energy expenditure required to maintain vital bodily functions such as breathing, circulating blood, and regulating body temperature.

   To determine your calorie requirements, you can use your BMR as a starting point.  If your goal is to add muscle, you need to consume a surplus of calories over your BMR.  This surplus provides the extra energy needed for muscle growth and repair.  On the other hand, if your goal is to burn fat, you need to create a calorie deficit by consuming fewer calories or create that deficit through cardio.  This deficit forces your body to utilize stored fat for energy.  You can also punch in your "DESIRED" body weight.  A rule of thumb is to eat for your goal weight, whether it be adding muscle or burning fat.

Knowing your calorie requirements based on your BMR can help you make informed decisions about your diet and fitness goals.  It provides a foundation for planning your nutritional intake and can be used in conjunction with other factors such as activity level and overall health.

   Now that you know your requirements, you can head over to our sample diet plans to get ideas and guidance on how to structure your meals according to your goals.  Remember, individual needs may vary, so it's essential to listen to your body.