Basal metabolic rate (BMR) is the minimum number of calories that the body needs to function while at rest. It is influenced by several factors, including age, gender, weight, and height. Knowing your BMR can be helpful for planning your weight loss and exercise regimen because it can give you an idea of how many calories your body needs on a daily basis. By creating a calorie deficit, you can lose weight. For example, if your BMR is 2000 calories and you want to lose weight at a rate of 1 pound per week, you can aim to consume 1500 calories per day. This 500 calorie deficit will result in a weight loss of 1 pound per week. On the other hand, if you are trying to gain weight, you can aim to consume more calories than your BMR. By combining a healthy diet with regular exercise, you can achieve your weight loss or weight gain goals.