How To Lose Weight With BMR 2000?

For guys who have BMR 2000 and want to shave off some excess weight, staying around your metabolic rate can be just what you need. In this article, I will show you everything there is to know about how to lose weight with BMR 2000.

If my BMR is 2000 how many calories should I eat?

In general, if your BMR is 2000 you can eat anywhere between 1900 – 2100 calories. Eating close to your basal metabolic rate will trigger metabolic adaptations where your body creates a calorie deficit and starts to prioritize fat as the main energy source.

So if your BMR is 2000, eating around this number will lead to calorie restriction and weight loss. But, according to the studies, around 80% of people who lost weight regain it back.

If My BMR Is 2000 How To Lose Weight?

Generally, if your BMR is 2000 and you want to lose weight you should consume around 2000 calories. Eating the same (or close enough) amount of calories as your BMR will ensure you’re in a negative energy balance and over time will lead to energy deficit and weight loss.

If you’re planning to count calories, knowing your BMR is the first step to start losing weight. This is the amount of energy (calories) that your body uses for basic function.

The BMR typically include:

  • Blood circulation
  • Protein synthesis
  • Breathing and oxygen exchange
  • Cognitive functions

The most metabolically expensive is your lean body mass (muscle). The more muscle you have, the more oxygen your body will use to “feed” all the muscle cells in the body.

With more oxygen is being consumed, your body will need to burn more calories (source).

For 1 liter of oxygen, your body will burn 4.7 calories

So muscle mass takes up significantly more oxygen, comparing to fat.

Is 2000 Calories Enough To Lose Weight?

As a general rule, for people who have BMR 2000 or more and want to lose weight, calorie restriction of eating close or around to 2000 calories will ensure that body will create a negative energy balance. When your energy expenditure exceeds energy intake, the weight will go down.

To avoid the unwanted situations where you meticulously count calories and you are not seeing any results, you need to make sure you calculated your BMR properly.

How To Measure BMR

In general, there are several ways to measure BMR. The most accurate methods to measure metabolic rate is by using direct and indirect calorimetry. The least accurate calorimetric methods are Harris-Benedict, Owen, and Mifflin equation, with the Mifflin equation being the most precise of those three.

  • Direct calorimetry

Direct calorimetry is done in the air-tight chamber. It measures the rate at which heat is produced by the body. This is by far the most advanced method to establish BMR (source).

  • Indirect calorimetry

Indirect calorimetry is done in the laboratory setting with a mouthpiece attached from a computer to your face and is measuring the exchange rate of air (how much oxygen is consumed and how much carbon dioxide is exhaled).

This method is popularly used in laboratories and universities to assess how much oxygen is being consumed during let’s say running.

Those two are excellent and the most accurate methods to actually measure your BMR. But they are expensive and not practical for everyday use.

How To Estimate BMR

Other calorimetric methods to estimate BMR that are available but much less accurate are the Harris-Benedict, Owen, and Mifflin equation. Those mathematical equations are less precise, but they can provide reasonable estimates of general energy expenditure.

  • Harris-Benedict equation

For men
RMR = 66.5 + (13.75 x weight in kilograms) + (0.5 x height in centimetres) – (6.76 age in years)
For women
RMR = 655 + (9.56 x weight in kilograms) + (1.85 x height in centimetres) – (4.68 age in years)

  • Owen equation

For men
RMR = 879 + 10.2 x weight in kilograms
For women
RMR = 795 + 7.2 x weight in kilograms

  • Mifflin equation

For men
RMR = 10 x (weight in kilograms) + 6.25 x (height in centimetres) – 5 (age in years) + 5
For women
RMR = 10 x (weight in kilograms) + 6.25 x (height in centimetres) – 5 (age in years) + 161

All of those three methods are similar however studies shows that the most accurate is the Mifflin (source).

Keep in mind that the estimates you’ve seen are just that, estimates. They can be off by 20-30%.

Is Eating 2000 Calories A Day Healthy?

In general, eating 2000 calories a day is healthy. For people who want to lose weight, eating balanced meals that consist of high-quality lean protein, fiber-rich foods, and regular resistance training, eating around 2000 calories a day can lead to a sustainable calorie deficit.

In theory, it doesn’t matter what you eat, as long as you are in energy deficit. This means you can eat unhealthy foods, and still lose weight.

But this approach is not sustainable.

Weight loss is a process, not an event. So you can get by with eating low quality foods for few days. But it won’t lead to better long-term results.

For a diet to last, and to make sure you’re feeling better, not worse, you need to have a strong foundation of a properly balanced meal with good foods. This way you can still be in a calorie deficit, and feel good.

What Does Proper Nutrition Look Like?

Proper nutrition is a balanced diet that hits all of the essential macronutrients and micronutrients. This includes high-quality protein (meats, fish, eggs, dairy), high-satiety carbohydrates (veggies, fruits, potatoes, whole grains), and fats (both saturated and unsaturated).

This also means you have a variety of foods to ensure enough vitamins and minerals are all coming in. Because the difference in a long and sustainable calorie deficit is the quality of your meals. In short, you want your foods to be:

  • Nutrient-dense
  • Moderate on calories
  • Satisfying
  • Satiating

Those foods will increase your satiety, lower hunger, and suppress your appetite. So you can maintain your deficit and get ready to display those washboard abs that you worked so hard for.

Adding regular strength training can also not only speed up the process of calorie deficit but also maintain your lean body mass.

Eating 2000 Calories A Day And Not Losing Weight

If you’re eating 2000 calories a day and not losing weight, this means you could make a mistake in your calorie calculations. You’re can either overeating, you just started the program and you don’t see the results yet, or you’ve already lost some weight and hit the weight loss plateau.

This happens more often than not. People can work super hard to get diced and weigh their meal for a long time, and in the end, they don’t see the results, or worse, they’re gaining weight.


  • With BMR 2000 you can easily eat around 1900 to 2100 calories. This way you won’t lose your sleep of worrying are you’re on the right track or not.
  • The longer you stay in the calorie deficit, your body can start to create metabolic changes also called adaptations. To find out more head on to my article about eating below your BMR.

Michal Sieroslawski

Michal is a personal trainer and writer at Millennial Hawk. He holds a MSc in Sports and Exercise Science from the University of Central Lancashire. He is an exercise physiologist who enjoys learning about the latest trends in exercise and sports nutrition. Besides his passion for health and fitness, he loves cycling, exploring new hiking trails, and coaching youth soccer teams on weekends.

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