How Many Calories Should I Eat a Day if My BMR Is 1700?

Basal Metabolic Rate (BMR) accounts for 60-75% of your total daily energy expenditure. So, if your BMR is 1700, understanding this number is the first step toward tailoring your daily calorie intake for your specific health and fitness goals.

Quick Summary

This guide explains how to calculate your Total Daily Energy Expenditure (TDEE) and determine an appropriate daily calorie intake if your BMR is 1700, detailing different strategies for weight loss, maintenance, and muscle gain.

Key Points

• Calculate Your TDEE: Multiply your BMR (1700) by an activity factor (1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, etc.) to find your total daily calorie needs for maintenance.

• For Weight Loss: Aim for a daily calorie deficit of around 500 calories from your TDEE. For example, a moderately active person would target approximately 2135 calories.

• For Weight Maintenance: Consume calories equal to your TDEE. This keeps your energy intake and expenditure in balance.

• For Muscle Gain: Target a moderate daily calorie surplus, typically 250-500 calories above your TDEE, to fuel muscle growth without excessive fat gain.

• Prioritize Nutrient Quality: Focus on nutrient-dense foods like lean protein, whole grains, and vegetables to ensure your body receives essential nutrients, not just calories.

• Avoid Eating Below Your BMR: Consuming fewer calories than your BMR (1700) for prolonged periods is not recommended, as it can slow your metabolism.

• Adjust and Track: Monitor your progress regularly and adjust your calorie intake as your weight or activity level changes. Calorie needs are not static.

Your Basal Metabolic Rate (BMR) represents the energy your body needs to perform essential functions while at rest. A BMR of 1700 is a foundational figure, but it doesn't account for daily activity. To determine your total calorie needs, you must calculate your Total Daily Energy Expenditure (TDEE). Your TDEE factors in your activity level, allowing you to set a calorie goal for weight loss, maintenance, or gain.

Calculating Your Total Daily Energy Expenditure (TDEE)

TDEE is found by multiplying your BMR by an activity factor. Common multipliers based on the Harris-Benedict formula are:

• Sedentary (Little to no exercise): BMR x 1.2
• Lightly Active (Light exercise 1-3 days/week): BMR x 1.375
• Moderately Active (Moderate exercise 3-5 days/week): BMR x 1.55
• Very Active (Hard exercise 6-7 days/week): BMR x 1.725
• Extra Active (Very hard exercise & physical job): BMR x 1.9

For a BMR of 1700:

• Sedentary: 1700 x 1.2 = 2040 calories/day
• Lightly Active: 1700 x 1.375 = 2338 calories/day
• Moderately Active: 1700 x 1.55 = 2635 calories/day
• Very Active: 1700 x 1.725 = 2933 calories/day
• Extra Active: 1700 x 1.9 = 3230 calories/day

Calorie Intake Goals Based on TDEE

Adjusting your calorie intake relative to your TDEE is key for weight management. A 500-calorie daily deficit or surplus typically leads to a one-pound weight change per week, as 3,500 calories approximately equals one pound of body weight.

For Weight Loss

To lose about one pound weekly, aim for a 500-calorie deficit from your TDEE. For a BMR of 1700, this would be:

• Sedentary: 2040 - 500 = 1540 calories
• Lightly Active: 2338 - 500 = 1838 calories
• Moderately Active: 2635 - 500 = 2135 calories

Consuming significantly below your BMR for extended periods is not recommended due to risks of metabolic slowdown and muscle loss. Minimum recommended daily calorie intakes are typically 1,200 for women and 1,500 for men.

For Weight Maintenance

Match your daily calorie intake to your TDEE to maintain your current weight.

• Sedentary: 2040 calories
• Lightly Active: 2338 calories
• Moderately Active: 2635 calories

For Muscle Gain

To build muscle, consume a calorie surplus. A moderate surplus of 250-500 calories daily supports muscle growth while minimizing fat gain. Ensure adequate protein intake.

• Lightly Active: 2338 + 250 = 2588 calories
• Moderately Active: 2635 + 250 = 2885 calories
• Very Active: 2933 + 500 = 3433 calories

Example Comparison: Calorie Intake for Different Activity Levels (BMR 1700)

Activity Level	Calculated TDEE	Calorie Goal for Weight Loss (approx. 1lb/week)	Calorie Goal for Muscle Gain (moderate surplus)
Sedentary	2040	1540	N/A (not ideal)
Lightly Active	2338	1838	2588
Moderately Active	2635	2135	2885
Very Active	2933	2433	3433

The Importance of Nutrient Quality and Tracking

Beyond calorie counting, focus on nutrient-dense foods to supply essential vitamins and minerals. A balanced diet with lean protein, complex carbs, healthy fats, fruits, and vegetables is crucial. Tracking your intake can improve accuracy.

Conclusion

Your BMR of 1700 is a starting point. Calculate your TDEE based on activity to set a specific calorie goal for weight loss, maintenance, or muscle gain. Prioritize nutrient-rich foods, stay hydrated, and make gradual adjustments based on progress. Consulting a registered dietitian can provide personalized advice. Sustainable, long-term success comes from a balanced approach. For further reading, Harvard Health Publishing offers resources on healthy eating.

Your Actionable Plan with BMR 1700

Here’s a plan for a BMR of 1700 based on your goal and activity level:

If Your Goal Is Weight Loss

1. Assess Activity: Determine your activity level and calculate TDEE.
2. Create Deficit: Subtract 500 calories from TDEE for weekly weight loss.
3. Choose Nutrient-Dense Foods: Prioritize filling, nutritious options.
4. Hydrate: Drink plenty of water.

If Your Goal Is Weight Maintenance

1. Calculate TDEE: Find your TDEE based on activity.
2. Match Intake: Consume calories equal to your TDEE.
3. Monitor: Periodically re-evaluate if weight or activity changes.

If Your Goal Is Muscle Gain

1. Calculate TDEE: Find your TDEE.
2. Add Surplus: Add 250-500 calories to your TDEE.
3. Prioritize Protein: Ensure sufficient protein intake.
4. Strength Train: Combine surplus with resistance exercise.

Final Recommendations

• Listen to Your Body: Adjust based on how you feel.
• Prioritize Sleep: Crucial for recovery and metabolism.
• Be Consistent: Focus on sustainable, long-term habits.

Following these guidelines helps you use your BMR of 1700 to reach your goals safely.

Additional Considerations for Specific Populations

These calculations are estimates. Individuals who are pregnant, breastfeeding, have chronic conditions, or are teenagers should seek guidance from a healthcare professional or registered dietitian due to unique metabolic needs.

Comparison of Daily Calorie Needs (BMR 1700) for Different Activity Levels

Activity Level	Estimated TDEE	Daily Calorie Goal (Weight Loss)	Daily Calorie Goal (Weight Maintenance)	Daily Calorie Goal (Muscle Gain)
Sedentary	2040	1540	2040	Not Recommended
Lightly Active	2338	1838	2338	2588 (250 surplus)
Moderately Active	2635	2135	2635	2885 (250 surplus)
Very Active	2933	2433	2933	3433 (500 surplus)

Use this table as a guideline for setting calorie targets and adjust as needed.

Frequently Asked Questions

What does a BMR of 1700 mean?

A BMR of 1700 means your body needs approximately 1700 calories per day to perform its most basic, life-sustaining functions while at complete rest, like breathing and circulation. It does not account for any physical activity.

Is a BMR of 1700 high or low?

Whether a BMR of 1700 is high or low depends on individual factors like age, gender, weight, and height. It falls within the average range for many adults, but context is key.

Can I lose weight by eating 1700 calories a day?

If your BMR is 1700, eating 1700 calories per day will likely result in weight loss, as your total daily energy expenditure (TDEE) will be higher than your BMR due to daily activities. However, the rate of loss will depend on your activity level.

How do I calculate my TDEE if my BMR is 1700?

To calculate your TDEE, multiply your BMR of 1700 by an activity factor that matches your lifestyle. For example, a sedentary individual would multiply 1700 by 1.2 to get a TDEE of 2040 calories.

What is the lowest calorie intake I should consider with a BMR of 1700?

You should generally not eat below your BMR of 1700 for an extended period. Eating significantly below your TDEE is advisable for a safe deficit, but dropping too low can negatively impact your metabolism and overall health.

How many calories should I eat to gain muscle if my BMR is 1700?

First, calculate your TDEE. Then, add a moderate surplus of 250-500 calories per day to that number to fuel muscle growth. For a moderately active person, this could be around 2885-3135 calories daily.

Is it better to eat at my BMR or at my TDEE for weight loss?

For healthy and sustainable weight loss, it is better to eat at a deficit from your TDEE rather than your BMR. A calorie target at or below your BMR can be too restrictive and lead to metabolic slowdown.