BMR is the calories your body burns at rest; TDEE adds your daily activity on top. Get both right and every diet plan finally makes sense — here are the exact formulas.
From the original icanbefitter.com archive (2019), lightly edited for the new site. — Upen
After assessing your body type and body fat, the first thing to do is to know what your BMR is.
BMR — Basal Metabolic Rate
Basal Metabolic Rate [BMR] is the amount of calories required by the body, even when an individual is not doing any physical work. The body is constantly at work. Some functions being breathing, pumping and circulation of blood, muscle contractions, brain function, production of various hormones and cellular growth. About 70% of the daily energy requirements (calories) contribute towards BMR calories. Basal Metabolic Rate declines by 1–2% per decade post 20 years of age.
TDEE — Total Daily Energy Expenditure
Because we do many things like cycling, skating, running, swimming, lifting weights etc., we burn more calories as compared to our BMR. Thus the extra calories required to sustain our physical activities along with BMR is our Total Daily Energy Expenditure [TDEE]. We need to consider TDEE before making any diet plans.
How to calculate your BMR and TDEE
Use the formulas below to work out your own numbers.
English BMR formula
Women BMR = 655 + (4.35 × Weight) + (4.7 × Height) − (4.7 × Age)
Men BMR = 66 + (6.23 × Weight) + (12.7 × Height) − (6.8 × Age)
(Weight in pounds, Height in inches, Age in years)
Metric BMR formula
Women BMR = 655 + (9.6 × Weight) + (1.8 × Height) − (4.7 × Age)
Men BMR = 66 + (13.7 × Weight) + (5 × Height) − (6.8 × Age)
(Weight in kilograms, Height in centimetres, Age in years)
TDEE calorie calculation
For sedentary (little or no exercise) = BMR × 1.2
For lightly active (light exercise/sports 1–3 days/week) = BMR × 1.375
For moderately active (moderate exercise/sports 3–5 days/week) = BMR × 1.55
For very active (hard exercise/sports 6–7 days a week) = BMR × 1.725
Example: I go to the gym 5–6 days a week (which I consider moderately active). Therefore my TDEE will be (1711.5 × 1.55) = 2652.8 kcal.
Bravo! You are a step closer.
If you are still confused, read how much calories you need to eat every day.