BMR vs TDEE — The Core Difference
| Metric | What It Means | Example (30F, 65kg, 165cm) |
|---|---|---|
| BMR | Calories burned at complete rest (keeping organs alive) | 1,445 calories/day |
| TDEE | BMR × Activity multiplier | 2,240 calories/day (moderate activity) |
| Weight loss target | TDEE minus 500 cal/day = 0.5kg/week loss | 1,740 calories/day |
| Weight gain target | TDEE plus 300–500 cal/day | 2,540–2,740 calories/day |
BMR Formulas — Mifflin-St Jeor (Most Accurate)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE Activity Multipliers
| Activity Level | Multiplier | Example |
|---|---|---|
| Sedentary (desk job, no exercise) | 1.2 | Office worker, minimal movement |
| Lightly active (1–3 days/week) | 1.375 | Walking, casual gym twice weekly |
| Moderately active (3–5 days) | 1.55 | Regular gym, active lifestyle |
| Very active (6–7 days) | 1.725 | Daily training, physical job |
| Extra active (2x/day or heavy job) | 1.9 | Athletes, heavy manual labour |
Using BMR/TDEE for Real Goals
- Fat loss: TDEE − 400 to 500 kcal. Never go below BMR for more than short periods.
- Muscle gain: TDEE + 200 to 300 kcal (lean bulk). Higher surplus = more fat gain.
- Maintenance: Eat at TDEE. Adjust monthly based on actual weight trends.
- Recalculate every 5–7 kg: BMR changes as your weight changes.
🔥 Calculate Your BMR & TDEE
Use BMR Calculator →Q: Is BMR the same as RMR?
Nearly identical. RMR (Resting Metabolic Rate) is measured slightly differently (less strict conditions than BMR) and is typically 10–15% higher than true BMR. Most apps and calculators actually calculate RMR while calling it BMR. For practical nutrition planning, the difference doesn't matter.
Q: Why am I not losing weight despite eating at deficit?
Common reasons: 1) Underestimating food intake (most people undercount by 20–30%), 2) Activity multiplier overestimated, 3) Adaptive thermogenesis — your BMR drops when you diet too aggressively, 4) Hormonal issues (thyroid, insulin resistance). Use a food scale and track accurately for 2 weeks before adjusting.
⚠️ Educational purposes only. Consult a certified financial advisor for personalised advice.