BMR vs TDEE: What Is the Difference and Which Should You Use?
By WellnessVigor · Updated October 15, 2026 · 6 min read
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Calorie calculators throw around two terms that sound similar: BMR and TDEE. Mixing them up is one of the most common reasons people eat too little, feel exhausted and give up, or eat too much and wonder why the scale is not moving.
Quick answer
BMR (basal metabolic rate) is what you burn at complete rest. TDEE (total daily energy expenditure) is everything you burn in a day: BMR plus digestion, daily movement and exercise. Base your calorie target on TDEE, not BMR. For steady weight loss, eat about 300–500 calories below your TDEE. Find both with our {{/tdee-calculator/|TDEE Calculator}}.
- BMR (about 60–70%): keeping your body alive at rest.
- Thermic effect of food (about 10%): energy used to digest food, higher for protein.
- NEAT: everyday movement such as walking, standing, chores and fidgeting. This varies by hundreds of calories between people.
- Exercise: planned workouts. For many people this is smaller than they expect.
A worked example
Take a 35-year-old woman, 165 cm and 70 kg, with a desk job who walks a little and exercises twice a week:
- BMR (Mifflin-St Jeor): about 1,395 calories
- Activity factor (light): 1.375
- TDEE: 1,395 × 1.375 = about 1,920 calories
- Weight loss target: 1,920 − 400 = about 1,520 calories a day
If she had used her BMR as her target and then subtracted 500, she would be eating under 900 calories: too little to keep up, and likely to cost muscle. See how BMR is calculated in how to calculate BMR.
Which number should you use?
| Goal | Use |
|---|---|
| Maintain weight | Eat about your TDEE |
| Lose weight | TDEE minus 300–500 calories |
| Build muscle | TDEE plus 200–300 calories, with strength training |
| Understand your metabolism | BMR |
Then split your calories into protein, carbs and fat with the Macro Calculator.
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Why your real TDEE may differ
Activity multipliers are estimates. Most people overestimate how active they are. A simple check: eat your calculated target for 2–3 weeks and watch your weekly average weight. If it is not moving as expected, adjust by 100–200 calories. Read why am I not losing weight in a calorie deficit?
How to raise your TDEE
- Walk more: aim for 7,000–10,000 steps a day. See steps per day for weight loss.
- Break up sitting every hour. Try our desk break exercises.
- Build muscle with strength training 2–3 times a week.
- Eat enough protein, which costs more energy to digest.
Helpful tools
These are common, inexpensive options that some people find helpful. We have not personally tested these products. Links go to Amazon so you can check current prices and reviews.
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Keep reading
- TDEE Calculator
- BMR Calculator
- How to calculate BMR
- Weight loss without counting calories
Frequently asked questions
Should I eat my BMR or TDEE to lose weight?
Base your target on TDEE. Eating 300–500 calories below TDEE gives steady weight loss for most people without eating too little.
Is TDEE always higher than BMR?
Yes. TDEE includes your BMR plus digestion, daily movement and exercise, so it is usually 1.2 to 1.9 times your BMR.
How accurate are TDEE calculators?
They give a good starting point but can be off by a few hundred calories. Track your weight for a few weeks and adjust.
Sources
This article is for general information only and is not medical advice. See our Medical Disclaimer.