TL;DR
BMR is your at‑rest energy use; TDEE is your real‑world daily burn (BMR × activity + digestion). To set calories for fat loss, maintenance, or muscle gain, use your TDEE—not your BMR.
BMR vs TDEE at a glance
| Metric | What it measures | How to use |
|---|---|---|
| BMR (Basal Metabolic Rate) | Energy to keep you alive at rest (breathing, circulation, cell repair) | Input to the TDEE equation, not a daily calorie target |
| TDEE (Total Daily Energy Expenditure) | Your real‑world daily burn (BMR × activity + digestion) | Use this to set goal calories (loss, maintenance, gain) |
Why the distinction matters
Imagine two versions of you. Version A lies in bed all day—no steps, no chores, no training. Version B goes to work, cooks dinner, lifts for 30 minutes, and walks the dog. Your BMR describes Version A. Your TDEE describes Version B. If you plan using BMR, you under‑fuel real life. Plan with TDEE and your target fits your day—better energy, better adherence, less rebound.
How to calculate (simple and correct)
Start with Mifflin–St Jeor, then scale by activity.
Step 1 — BMR
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2 — Pick an activity factor
- Sedentary × 1.2
- Lightly active × 1.375
- Moderately active × 1.55
- Very active × 1.725
- Extremely active × 1.9
Tip: If you’re between levels, pick the lower one. Most people overestimate.
Step 3 — TDEE
TDEE = BMR × activity factor
Find your TDEE now →
Which number to use for goals
Use TDEE. Then adjust in small, sustainable steps and validate for 2–3 weeks.
- Fat loss: TDEE − 300 to − 500 kcal → ~0.25–0.5 kg/week
- Maintenance: TDEE ± 0 kcal → weight stable, performance focus
- Muscle gain: TDEE + ~300 kcal → slow gain, minimal fat
Validation protocol: Track body weight daily (same conditions) and average weekly. If the trend doesn’t match the plan, adjust by 100–150 kcal and re‑check.
Example (start to finish)
You: 70 kg, 175 cm, 30 years, male, moderately active (1.55).
Step 1 — BMR (what it is and how we get it)
BMR ≈ 10×70 + 6.25×175 − 5×30 + 5 = 700 + 1093.75 − 150 + 5 ≈ 1648.75 kcal
This is your “idling engine.” It’s not a calorie target.
Step 2 — TDEE (make BMR match real life)
Pick a conservative, realistic factor (1.55).
TDEE ≈ 1649 × 1.55 ≈ 2556 kcal/day
Note: This already includes typical training and non‑exercise movement. Don’t add wearable “exercise calories” on top—you’ll double count.
Step 3 — Goal calories (tie to the outcome you want)
Choose −500 kcal for sustainable fat loss:
Goal ≈ 2556 − 500 ≈ 2050 kcal/day
Expect ~0.25–0.5 kg/week, manageable hunger before meals, steady performance. If hunger is excessive or lifts tank, add back 100–150 kcal.
Reality check (2 weeks)
Weigh daily, average weekly:
- Trend ≈ −0.25–0.5%/week → keep calories
- Slower → −100–150 kcal or +2–3k steps/day
- Faster with fatigue/hunger → +100–150 kcal
Athlete twist: 5–6×/week training? 1.55–1.725 can fit—but validate. High‑lean‑mass lifters can sit above table factors; your two‑week trend is the truth.
Common mistakes (and fixes)
- Using BMR as a daily calorie target → Use TDEE; BMR is only an input.
- Choosing an optimistic activity factor → Pick the lower one; verify with progress.
- Never updating targets → Recalculate when weight/routine changes.
- Chasing wearable calories → Trust TDEE and your trend over device estimates.
What’s next
Set your calories with your TDEE, then distribute them into macros for better satiety and performance.
Go to the TDEE Calculator →
Go to the Macro Calculator →