BMR and TDEE Basics: How Your Body Burns Calories
When it comes to weight loss (or weight maintenance, or even muscle growth), two terms come up often: BMR and TDEE. They sound complicated, but once you understand them, everything about calories and energy balance makes more sense.
What Is BMR?
BMR = Basal Metabolic Rate
This is the number of calories your body burns at complete rest — just to keep you alive.
Think of it as the energy your body needs for:
Breathing
Circulating blood
Digesting food
Keeping your organs running
👉 Your BMR makes up the largest portion of your daily calorie burn.
What Is TDEE?
TDEE = Total Daily Energy Expenditure
This is the total amount of calories you burn in a day, including:
Your BMR (baseline body functions)
Daily movement (walking, chores, workouts, etc.)
Exercise (intentional workouts)
TDEE = BMR + Activity
Why Do They Matter?
If you eat less than your TDEE, you’re in a calorie deficit → weight loss.
If you eat equal to your TDEE, you’re at maintenance → weight stays the same.
If you eat more than your TDEE, you’re in a surplus → potential muscle gain (or fat gain, if not paired with training).
How to Estimate Yours
You can use online calculators to get your BMR and TDEE based on your age, sex, height, weight, and activity level.
Here’s a quick idea:
Sedentary lifestyle: TDEE ≈ BMR × 1.2
Lightly active (light exercise 1–3x/week): TDEE ≈ BMR × 1.4–1.5
Moderately active (exercise 3–5x/week): TDEE ≈ BMR × 1.6–1.7
Very active (hard exercise or physical job): TDEE ≈ BMR × 1.8–2.0
Putting It All Together
Knowing your BMR and TDEE helps you set realistic goals:
Weight loss: Eat slightly less than TDEE
Maintenance: Eat at TDEE
Muscle gain: Eat more than TDEE with strength training
Bottom Line
Your BMR and TDEE are the foundation of your metabolism. Once you know them, you’ll understand how much your body really needs — and how to adjust your nutrition depending on whether your goal is to lose fat, maintain weight, or build muscle.
Want to take the next step? Read my post on Calorie Deficit Basics to learn how to set a safe, sustainable deficit.
