Easily calculate your basal metabolic rate with this handy calculator. This calculates how many calories your body needs daily to function. I typically have clients stay at or close to BMR when starting out, and increase calories as needed based on hunger, activity level, etc. These calculations are a baseline and do not consider conditions like hypothyroidism or menopause. Our goal is to increase your basal metabolic rate as much as possible to allow you to eat more while creating a caloric deficit.