BMR vs TDEE: Your Daily Calorie Needs Explained
Knowing how many calories your body needs is the first step in any fitness journey. There are two key numbers you need to understand: BMR and TDEE.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns while at complete rest. Think of this as the energy required to keep your heart beating, lungs breathing, and brain functioning if you stayed in bed all day. It accounts for about 60-70% of your total daily energy use.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you burn through movement, exercise, and digesting food. This is your "Maintenance Number." If you eat exactly this amount, your weight will stay the same.
How to Lose Weight
To lose weight, you must be in a Calorie Deficit (eating fewer calories than your TDEE).
- Mild Deficit: 250 calories below TDEE (~0.5 lbs lost per week)
- Standard Deficit: 500 calories below TDEE (~1 lb lost per week)
- Aggressive Deficit: 1,000 calories below TDEE (~2 lbs lost per week)
Frequently Asked Questions
Does muscle affect BMR? ▼
Yes. Muscle tissue burns more calories at rest than fat tissue. This is why resistance training is often recommended for long-term weight management—it raises your BMR permanently.
Which formula is used here? ▼
This calculator uses the Mifflin-St Jeor Equation, which is considered the standard for estimating BMR in clinical settings today. It is generally more accurate for modern populations than the older Harris-Benedict equation.