Understanding TDEE & BMR

If you've ever wanted to lose weight or gain weight, you probably know that calories play a huge role in your progress. Said another way, your daily calories determine whether you'll lose/gain weight or not. 

This is where the concept of BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) come into the picture. 

 

Basal Metabolic Rate (BMR)

Basal metabolic rate is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.

Even when resting, your body burns calories by performing basic functions to sustain life, such as:

 

Total Daily Energy Expenditure (TDEE)

TDEE on the other hand is the total number of calories your body burns in a day that includes BMR plus all the calories burned through activity. 

Your TDEE is the sum total of 4 main things - 

  • BMR
  • Calories burned through exercise 
  • Calories burned through an activity that isn't exercise (walking in the office, etc)
  • Calories burned while digesting food (also known as Thermic Effect of Food)

 

Understanding their role

Now, depending upon what your Total Daily Energy Expenditure is and what your goal is, you need to adjust your daily calorie intake in such a way that it moves you towards your goals. 

For Ex : If your goal is to lose weight, you need to eat less than your TDEE. And if your goal is to gain weight, you need to eat more than your TDEE. 

This way, you can calculate the amount of food that you need to eat every day that will help you get closer to your goal weight.

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