Find out exactly how many calories your body burns at rest — the foundation of any real fat loss or muscle-building plan.
These numbers are estimates. Individual results vary based on hormones, muscle mass, sleep, and metabolic adaptations.
Your BMR is just step one. FitUpToday coaches build your full nutrition plan around your actual lifestyle, Indian food included.
Get a personalised plan →Your Basal Metabolic Rate is the number of calories your body needs to keep you alive while doing absolutely nothing — breathing, keeping your heart beating, regulating temperature.
It accounts for 60–75% of all calories you burn in a day. Whether you eat in a deficit, maintenance, or surplus is entirely determined by how many calories you consume relative to your BMR plus activity.
Getting this number right is the difference between a plan that works and one that leaves you spinning your wheels for months.
Multiply your BMR by the activity factor that matches your actual lifestyle — not the one you wish you had. This gives you your Total Daily Energy Expenditure (TDEE).
For fat loss, eat 300–500 kcal below your TDEE. For muscle gain, eat 200–300 kcal above. Going too aggressive (>750 kcal deficit) causes muscle loss and metabolic slowdown.
As your weight and composition change, so does your BMR. Recalculate regularly and adjust. Ignoring this is why most people plateau after 6–8 weeks of initial progress.
Use these to convert your BMR into a realistic daily calorie target. Most people overestimate their activity level — be honest.
| Level | Description | Multiplier | Example (BMR 1,700) |
|---|---|---|---|
| Sedentary | Office job, no intentional exercise, mostly sitting | ×1.2 | 2,040 kcal/day |
| Lightly Active | Light exercise or walking 1–3 days/week | ×1.375 | 2,338 kcal/day |
| Moderately Active | Gym 3–5 days/week or physically active job | ×1.55 | 2,635 kcal/day |
| Very Active | Hard training 6–7 days/week, physically demanding job | ×1.725 | 2,933 kcal/day |
| Extra Active | Twice-daily training, athlete, construction, manual labour | ×1.9 | 3,230 kcal/day |
Most gym-goers fall between Lightly Active and Moderately Active. If you go 3×/week but sit for 8 hours otherwise, choose Lightly Active.
Knowing your BMR is the foundation — but building the plan around it takes experience, consistency, and daily accountability. That's what FitUpToday coaches deliver from ₹89/day.