Calculate your Basal Metabolic Rate — calories burned at rest.
Basal Metabolic Rate (BMR) is the number of calories your body needs to function at rest.
BMR = 10W + 6.25H - 5A + sYour BMR is the energy your body spends just to keep you alive. Imagine lying in bed all day without moving a muscle—your heart still beats, your lungs breathe, and your brain processes information. All of that requires fuel.
Knowing your BMR is the first step in any nutrition plan. It represents the "floor" of your calorie needs. You should almost never consume fewer calories than your BMR for an extended period, as it can slow down your metabolism and lead to nutrient deficiencies.
Male, 25, 70kg, 175cm = 1,680 BMR