What BMR is and how it is calculated
BMR represents your baseline calorie requirement before any activity is factored in. It is influenced by your age, sex, height, and current weight — meaning it is personal to you and changes over time as your body composition shifts.
The most commonly used formulas
Two equations are widely referenced for estimating BMR:
- Mifflin-St Jeor equation — generally considered one of the more accurate options for most adults. It calculates BMR from weight (kg), height (cm), age, and sex.
- Harris-Benedict equation — an older formula that works similarly; still widely used, though the Mifflin-St Jeor tends to be preferred in current practice.
Both produce an estimate, not an exact figure. Body composition — particularly how much lean muscle versus fat tissue you carry — affects your true metabolic rate in ways a simple formula cannot fully capture. If you want to understand what your basal metabolic rate actually means for you in more depth, that guide walks through the numbers in plain language.
BMR versus TDEE
BMR on its own does not account for movement. Your Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor to estimate how many calories you actually use across a typical day. For most practical purposes — setting a calorie target, for example — TDEE is the more actionable figure, with BMR as its foundation.
Why this matters on a GLP-1 journey
Medicines like Mounjaro (tirzepatide) and Wegovy (semaglutide) commonly reduce appetite, which means many people eat significantly less without consciously trying. Understanding your BMR helps you recognise whether your intake is staying above the threshold needed to support your body's basic functions — something worth discussing with your prescriber or a registered dietitian rather than adjusting on your own. For broader context on how Mounjaro works as part of a weight-management programme, that page covers the bigger picture. You might also find it useful to read about why Mounjaro can affect heart rate, since cardiovascular changes are one of the things your prescriber may monitor alongside your weight progress.
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Tracking your calorie targets automatically with GLP Trackr
Once you have a BMR estimate, the practical challenge is using it day to day — and that is where consistent logging makes a real difference. GLP Trackr's calorie and targets feature lets you set a daily calorie goal and track your intake against it throughout the day, so you can see at a glance whether you are eating enough to support your metabolism, not just relying on appetite signals that GLP-1 medicines can significantly suppress.
Because appetite on these medicines can make meals feel like a low priority, the app's AI photo-scan food logging removes as much friction as possible — point your camera at a meal and get an instant nutrition breakdown, with calories and protein captured without manual searching. This makes it easier to stay aware of your intake even on low-hunger days.
Any targets you set — calories, protein, water — feed into your daily check-in and weekly insights, so you can spot patterns over time and bring a clear picture of your nutrition to your next prescriber appointment. For a deeper look at how GLP-1 medications work mechanically, the guide to how Mounjaro works covers the science behind appetite regulation and energy use.
GLP Trackr is free to try for 7 days — available on the App Store and Google Play. Set your calorie target, log your meals with a photo, and see your intake alongside your weight progress in one place.
BMR calculations are general estimates and are not a substitute for personalised advice. Always discuss your calorie and nutrition goals with your prescriber or a registered healthcare professional — they can account for your full medical history in a way a formula cannot.
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Frequently asked questions.
Basal metabolic rate (BMR) is the number of calories your body needs to sustain basic functions at complete rest. It is estimated using your weight, height, age, and sex — the Mifflin-St Jeor equation is one of the most commonly used formulas for this calculation.
No. BMR is your at-rest baseline. Your actual daily calorie need — called Total Daily Energy Expenditure (TDEE) — also accounts for your activity level. BMR is the starting point; TDEE is usually the more practical figure for setting a daily calorie target.
BMR itself is driven by body composition, age, and size. As your weight changes on a GLP-1 medicine, your BMR estimate will shift too. How your metabolism is affected overall is best discussed with your prescriber, who can factor in your individual circumstances.
BMR formulas produce a useful estimate, not an exact figure. Factors like muscle mass, medical conditions, and individual metabolism mean the true value can vary. Treat any result as a starting point and discuss personalised targets with your prescriber or a registered dietitian.
Yes. GLP Trackr lets you set a daily calorie target and log meals via AI photo scan, barcode, or search. Your intake is tracked against your target each day, helping you stay aware of your nutrition even when appetite is low on a GLP-1 medicine.