BMR vs TDEE: Understanding Your Metabolism
Published Apr 13, 2026 · 6 min read
BMR (Basal Metabolic Rate) is the calories you burn just being alive. TDEE (Total Daily Energy Expenditure) adds your activity level. TDEE is the number you actually use for diet planning.
BMR: Your Baseline
BMR accounts for about 60-70% of total calories burned. It covers breathing, circulation, cell production, and brain function. The most common formula is Mifflin-St Jeor:
Men: BMR = 10 Γ weight(kg) + 6.25 Γ height(cm) β 5 Γ age β 5
Women: BMR = 10 Γ weight(kg) + 6.25 Γ height(cm) β 5 Γ age β 161
Women: BMR = 10 Γ weight(kg) + 6.25 Γ height(cm) β 5 Γ age β 161
TDEE: The Real Number
Multiply BMR by your activity level:
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job) | BMR Γ 1.2 |
| Lightly active (1-3 days exercise) | BMR Γ 1.375 |
| Moderately active (3-5 days) | BMR Γ 1.55 |
| Very active (6-7 days) | BMR Γ 1.725 |
| Extremely active (athlete) | BMR Γ 1.9 |
To lose weight: eat below TDEE. To gain: eat above TDEE. A 500 calorie daily deficit β 1 lb/week fat loss.
Try it: Use our BMR Calculator and TDEE Calculator to find your numbers.