BMR vs TDEE: What's the Difference?
When starting a fitness journey, you are bombarded with acronyms: BMI, BMR, TDEE, NEAT. It can be overwhelming. Today we simplify the two most important numbers for weight control: BMR and TDEE.
Comparison at a Glance
| Metric | Definition | Use it for... |
|---|---|---|
| BMR | Basal Metabolic Rate. Calories burned at complete rest (coma calories). | Medical baseline. Do not eat below this. |
| TDEE | Total Daily Energy Expenditure. BMR + Activity. | Weight Loss/Gain Goals. |
1. BMR (Basal Metabolic Rate)
Your BMR is the energy your body needs just to keep the lights on—breathing, circulating blood, growing hair. Even if you stayed in bed all day, you would burn this amount.
Common Mistake: Many crash diets tell you to eat 1200 calories, which is often below your BMR. This causes your metabolism to slow down ("starvation mode") and makes long-term weight loss impossible.
2. TDEE (Total Daily Energy Expenditure)
Your TDEE is your BMR plus all the movement you do in a day. This includes gym workouts, but also "NEAT" (Non-Exercise Activity Thermogenesis) like walking to the car, typing, or fidgeting.
The Equation: Weight Change = Calories In - TDEE.
- If Calories In < TDEE, you lose weight.
- If Calories In > TDEE, you gain weight.
Which number should I use?
Always base your diet on your TDEE.
To lose fat, take your TDEE and subtract 300-500 calories. This ensures you are in a deficit but still fueling your body enough to function properly.