I decided to wear my heart rate monitor for 24 hours to see how many calories I burn per day. This value is the daily base calorie which I should be eating to maintain my weight. I should be eating more for muscle mass or less for fat loss.

MyFitnessPal suggests 1200 calories on a rest day for fat loss which is usually low for anybody and it would lead to metabolic damage.

Based on my Omron Karada Scan body composition monitor which measures also body fat and muscle mass, I am burning around 1335 calories per day.

Based on a formula to calculate the BMR (body weight in pounds * 10 + 300), the daily calorie comes at 1640 calories for fat loss.

While the first two values seem a bit too low, the third definitely seems more accurate.

The 24-hour burn test is usually done on a rest day (non-workout day) and my daily calorie burn is 1925 according to my Polar FT7.

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Lessons learned

My average heart rate is 66 beats per minute on a rest day, 70 beats per minute when sitting and 60 beats per minute when lying down.
My heart rate ranges between 66 and 143 beats per minute throughout the day.
I burn 500 calories during sleep.
I am still at a calorie deficit currently with eating 1600 instead of 1925 calories per day and I should be losing weight right now which I am not. This screams metabolic damage.

This was a nice little experiment and I am looking forward to see if it will hopefully improve after the next 3-6 months of reverse dieting, consistent weight training and healthy eating.