BMR vs TDEE: What's the Difference?
Understanding these two key metabolic metrics is essential for achieving your fitness goals.
Quick Comparison
| Aspect | BMR | TDEE |
|---|---|---|
| Full Name | Basal Metabolic Rate | Total Daily Energy Expenditure |
| Definition | Calories burned at complete rest | Total calories burned per day |
| Includes Activity | ✗ No | ✓ Yes |
| Used For | Understanding base metabolism | Setting calorie goals |
| Typical Value | 1,200 - 2,000 calories | 1,600 - 3,000+ calories |
How BMR Becomes TDEE
BMR
Base metabolism
(sleeping/resting)
Activity
Exercise + daily
movements
TDEE
Total daily
calorie burn
What is BMR?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic, life-sustaining functions. Think of it as the energy required to keep your heart beating, lungs breathing, brain functioning, and body temperature regulated while you're at complete rest.
Example: If your BMR is 1,500 calories, that's how many calories you'd burn if you stayed in bed all day without moving.
Factors Affecting BMR:
- Age: BMR decreases by about 2% per decade after age 30
- Gender: Men typically have higher BMR due to more muscle mass
- Body Composition: More muscle = higher BMR
- Genetics: Some people naturally have faster metabolism
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period. It includes your BMR plus all the calories burned through physical activity, exercise, and even the digestion of food (thermic effect of food).
Formula: TDEE = BMR × Activity Multiplier (1.2 to 1.9)
TDEE Components:
BMR (60-75%)
Base metabolism at rest
Exercise (15-30%)
Planned physical activity
TEF (10%)
Thermic effect of food
Which Should You Use?
Use BMR for:
- Understanding your base metabolism
- Comparing metabolism with others
- Medical assessments
Use TDEE for:
- Setting daily calorie goals
- Weight loss/gain planning
- Meal planning and tracking
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