BMR vs. TDEE

Whether you are looking to lose, maintain, or gain weight, understanding your BMR and TDEE will come in handy. They will help you to know the base number of calories you need at rest just to survive, as well as how much extra you need to consume when accounting for any activity, whether this is brushing your teeth or going for a run. Once you understand this, you can adjust your caloric intake to gain or lose weight.

WHAT IS YOUR BMR?

BMR (Basal Metabolic Rate) is the number of calories you burn at rest. In other words, it is the minimum energy needed to sustain life – to breathe, circulate blood, regulate temperature, etc. While it may seem like you don’t use much energy sitting on the couch, 60-75% of your daily calories are burned up merely maintaining your body’s processes. Various factors affect your BMR including gender, age, weight, height, activity, and body fat.

THE DIFFERENCE BETWEEN YOUR BMR AND TDEE

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn every day, both to sustain life and to go about your daily activities. TDEE is basically your BMR plus any activities you do throughout the day, including exercise.

 BENEFITS OF KNOWING YOUR BMR AND TDEE

Understanding your BMR and TDEE will enable you to adjust your calorie intake each day so that you can achieve your goals. Whether you are trying to build muscle or shed a few pounds, knowing your BMR and TDEE will be useful.

Put simply:

• To lose weight, you must be in a caloric deficit, which means that you are eating fewer calories than your body needs.

• To gain weight you must be in a caloric excess, which means you are eating more calories than your body needs.

• To maintain weight, you need to eat the same number of calories that you burn each day (your TDEE).

That being said, BMR and TDEE are simply tools to get you started on your journey. To dial in to your individualized needs and meet your specific goals, you will need to dig deeper into the quality and type of food you are eating and optimize your training routine for success.