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What is BMR and TDEE? A Simple Explainer
BMR (Basal Metabolic Rate)
* Your BMR is the number of calories your body needs to stay alive and functioning at rest. Think of it as the energy your body uses for basics—like breathing, keeping your heart beating, and maintaining body temperature—if you did nothing but lie in bed all day.
TDEE (Total Daily Energy Expenditure)
Your TDEE is how many calories you burn in a full day, including all activity—walking, talking, working, exercising, even digesting food. It’s your BMR plus the energy used for daily movement and exercise.
Why They Matter
- To lose weight, you need to eat fewer calories than your TDEE.
- To maintain weight, match your calorie intake to your TDEE.
- To gain weight, eat more than your TDEE.
How to Understand Them
- Start with BMR: It’s your “minimum” calorie need.
- Adjust for activity: Multiply your BMR by an activity factor to get TDEE.
- Sedentary: ×1.2
- Lightly active: ×1.375
- Moderately active: ×1.55
- Very active: ×1.725
- Extremely active: ×1.9
Knowing your BMR and TDEE helps you tailor your diet and fitness plan to your actual energy needs—not guesswork.
P.s Don't forget, whether you're underweight or overweight, it's important to remember that your worth is not defined by a number on the scale. Our bodies are all different — shaped by genetics, life experiences, health conditions, and more. What matters most is how you feel, how well your body functions, and the steps you're taking toward feeling stronger and healthier.
Progress isn't always linear, and real change comes from kindness, consistency, and self-respect — not shame. Wherever you're starting from, you're not alone, and it's never too late to take positive steps toward a balanced, sustainable lifestyle.
Made by Rob Watts Contact
If you want to work out and have fun in Kent, or just need a chat about your fitness, contact Alastair at AGF Fitness and he'll fire you up!
If you haven't exercised for a while, then please consult a health professional before emarking on any new plan or radical change of lifestyle