How do you calculate BMR and TDEE?

Asked By: Kathaleen Bierhoff | Last Updated: 9th January, 2020
Category: healthy living weight loss
4.1/5 (166 Views . 40 Votes)
Calculating Your TDEE
  1. If you rarely exercise, multiply your BMR by 1.2.
  2. If you exercise on 1 to 3 days per week, multiply your BMR by 1.375.
  3. If you exercise on 3 to 5 days per week, multiply your BMR by 1.55.
  4. If you exercise 6 to 7 days per week, multiply your BMR by 1.725.

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Similarly one may ask, how do I calculate my BMR calorie deficit?

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2.
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.

Subsequently, question is, what is the formula to calculate BMR? Equation to Calculate Your BMR

  1. Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
  2. Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

Just so, should I eat less than my BMR or TDEE?

TDEE = Total Daily Energy Expenditure. This is theoretically what you actually burn every typical day given all of your activity. Supposedly getting this many calories from your food will maintain your weight where it is. So if you want to lose weight, eat a little less than your TDEE, but never less than your BMR.

What is a normal BMR?

The average basal energy expenditure (BEE), also known as basal metabolic rate (BMR), for American women is about 1,400 calories while for a man its roughly 1,800.

23 Related Question Answers Found

Can you lose weight eating your BMR?

To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a 500-calorie deficit every day should result in the loss of one pound every week, Greaves says.

What is a high BMR?

First you have to know your BMR - the number of calories your body needs to function while at rest. If the number you consume is higher, but you are not gaining weight, then you have a high metabolism. women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years);

What happens if you eat below your BMR?

It Can Lower Your Metabolism
Regularly eating fewer calories than your body needs can cause your metabolism to slow down. Several studies show that low-calorie diets can decrease the number of calories the body burns by as much as 23% ( 8 , 9 , 10 ).

Why is BMR important?

Why is your BMR Important? Having a higher BMR will increase the number of calories used and help to decrease the amount of body fat. A low BMR will make it harder to lose body fat and overall weight. So monitoring your BMR is an effective tool in managing your healthy weight and body fat goals.

Is a high BMR good?


Someone with a low BMR will burn fewer calories while at rest, while someone with a high BMR will burn more calories while at rest. Increased muscles and muscle density will lead to the body burning more calories, which in turn will raise the body's BMR. So weight training is a surefire way to raise BMR.

Should You Eat Your BMR calories?

Using BMR & TDEE to Lose Weight
Once you know your BMR and TDEE, all you need to do is make sure your caloric intake is less than that number! So if your TDEE ends up being 2,200 calories per day, you need to eat fewer calories to achieve "weight loss".

What factors influence your BMR?

Age, nutrition, and activity are factors that influence basal metabolic rate. Factors that influence basal metabolic rate are: Body size: Metabolic rate increases as weight, height, and surface area increase. Body composition: Fat tissue has a lower metabolic activity than muscle tissue.

How accurate is BMR?

Essentially, an average person eating an average diet will likely have expected BMR values, but there are factors that are still not understood that determines BMR precisely. Therefore, all BMR calculations, even using the most precise methods through specialists, will not be perfectly accurate in their measurements.

Is BMR your maintenance?

BMR (basal metabolic rate) is the amount of calories that your body needs just to function. Maintenance calories are your BMR calories + the amount of calories that you expend throughout the day on going around doing your daily activities (for example walking or doing sports).

Do you burn more calories than your BMR?


Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but add more exercise, you'll create a caloric deficit simply by burning extra calories.

How many calories can I have while fasting?

On the fasting days, it's recommended that women eat 500 calories and men eat 600 calories. For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat two small meals (250 calories per meal for women and 300 calories for men).

How many calories do I burn in a day?

“On average, men need around 2,500 calories (kcals) each day to keep a healthy weight, whereas the average woman needs around 2,000kcals.” Of course, that's a general guideline - some women are likely to burn more calories than some men.

Is TDEE calculator accurate?

How accurate is the TDEE estimation? People who actually track their calories say my calculator is extremely accurate, and it's a big reason why it's so popular. In numbers, the calorie estimations should be within ~10% IF you are honest about your activity level.

What is a BMR calorie total?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR uses up about two-thirds of your daily calories.

What is the TDEE formula?


TDEE = BMR + TEF + NEAT + TEA
When you add all of these numbers together, you get an estimate of the number of calories you need on a daily basis to maintain your current weight.

How can you increase your basal metabolic rate?

Here are 10 easy ways to increase your metabolism.
  1. Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours.
  2. Drink More Cold Water.
  3. Do a High-Intensity Workout.
  4. Lift Heavy Things.
  5. Stand up More.
  6. Drink Green Tea or Oolong Tea.
  7. Eat Spicy Foods.
  8. Get a Good Night's Sleep.

What is the most accurate BMR calculator?

Our BMR Calculator with body fat percentage is the most accurate basal metabolic rate calculator and is designed to help you work out how many calories your body burns to maintain life, which includes all the basic bodily functions.