Home Diet and Nutrition How To Calculate Bmr And Tdee For Weight Loss

How To Calculate Bmr And Tdee For Weight Loss

by Patty Allen


If your metabolism is “high” (or fast), you will burn more calories at rest and during activity. A high metabolism means you will need to eat more calories to maintain your weight. This is one of the reasons why some people can eat more than others without gaining weight.

Should I use BMR or TDEE to lose weight?

BMR is a component of your TDEE, but it is NOT the number of calories you need to eat to lose weight. BMR is the number of calories your body needs to “keep the lights on” and ensure you live to fight another day. To lose weight, you need to eat 15-20% less than your TDEE.

How do I calculate my TDEE or BMR calorie deficit?

It is calculated by multiplying your basal metabolic rate by 1.2 – 1.9 depending on your activity level. TDEE is only BMR with estimates added. It’s the same formula, except it adds a multiplier that depends on how much “activity” you have on any given day.

How much should I subtract from BMR to lose weight?

500 calories
To lose weight properly, you need to consider both physical activity and your BMR. The bottom line is that you need to create a 500 calorie deficit while consuming all the necessary nutrients.

Can the BMR calculator be used to lose weight?

Estimating your BMR or RMR to help you lose weight

Knowing your BMR or RMR can help you better determine your total daily energy expenditure to create a calorie deficit, defined as consuming fewer calories daily than you burn for energy. A calorie deficit is necessary to lose weight.

How many calories should I remove from my BMR to lose weight?

The surest way to manage a calorie reduction is to reduce your intake to something minimal, 200 or 300 calories a day, for example, and stick to it for a week or two. After a week, analyze your body composition to make sure you’re not losing lean mass.

What happens if I eat less than my BMR?

In reality, your body reacts to eating below your BMR the same way it reacts to any calorie restriction: it simply breaks down more body fat to keep your organs fueled. Therefore, there is nothing inherently bad or unhealthy to eat below your BMR.

What is a good BMR for a woman?

Most women have a BMR of around 1,550 calories per day. Again, this will vary depending on the woman and her physical characteristics.

What is the best TDEE formula?

What is the best TDEE calculator? If you don’t know your body fat percentage, the Mifflin-St Jeor equation tends to produce the most accurate results. If you know your body fat percentage, the Katch-McArdle equation is the most accurate.

How do I know my calorie deficit?

For a manual calculation, moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day. Then, to figure out how many calories to eat for a healthy calorie deficit, they can subtract about 500 calories from that number.


Now that you know your BMR, you can calculate your TDEE by multiplying your BMR by your activity level. Extra active = BMR x 1.9 (intense exercise 2 or more times a day, or training for marathon, triathlon, etc.

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