How to use BMR and TDEE to lose Weight.

Losing weight itself is a battle to win over. Sometimes to win a battle all you need is to keep in check some metrics. 

Weight is all about calories take-in and their consumption. If you keep an account of total calories you can manage your weight.

If you can measure it, you can manage it, right?

In simple words, figuring out how many calories you are eating in one day and how many of them are burnt down. For this the need for better understanding of BMR and TDEE comes in.

After reading this article you will be able to figure out your calories metrics to help you lose weight.

What is the meaning of BMR:

BMR stands for Basal Metabolic Rate. It can be explained as the number of calories your body burns when you are resting the whole day.

Here we are talking about the minimum number of calories your body requires to stay alive. Keep in mind that this metric only includes the calories consumed at rest. Calories burning in physical engagement is not included in it which is TDEE. You can use this online calculator to calculate both TDEE and BMR easily 

If you figure out the metrics of BMR, it means you can easily tell the minimum number of calories you should be taking the whole day.

It is important to take a minimum number of calories according to your BMR calculator to support your circulatory system, respiratory system, nervous system and lymphatic system to work properly.

For a normal individual, in a normal course, BMR is 1000-2000. That means you should, at least, take in 1000-2000 calories per day.

How to find out exact BMR:

There are some factors affecting the metrics to find out exact BMR. They affect the measurement altogether and are enumerated below:

  • Gender
  • Age
  • Activity
  • Height
  • Weight
  • Fats.

If you want an exact measurement you can check the online calculators to measure it.

What is meant by TDEE:

The term TDEE stands for Total Daily Energy Expenditure. It basically means how many calories you burn in a day including the physical activities of the whole day.

It obviously is more than the BMR count and is completely dependent on the BMR counts as it is estimated by multiplying a certain factor with BMR.

The factor is actually the amount of “activity” you do in a day to burn those calories. You can simply think of TDEE as an add up to your BMR metrics.

These activities include as small as walking, showering, screaming to working out. 

The normal stuff!

So if your calories consumption is equal to the metrics of your TDEE it means you are maintaining your current weight.

So it comes down to the fact that if you want to lose weight, you must burn more calories than your TDEE count.

You have not imagined it to be this simple, right?

How to find out TDEE measurement:

It can be calculated by either using online tdee calculator or by multiplying the estimated decimal number with your BMR. As simple as that!

How can both of them help you lose weight?

You might be thinking that all you need to do now is eating less than the TDEE and engaging in physical work more.

But that’s not the case. It’s not this simple. The key is not to lose weight at once but to have patience and consistency while doing that.

You have to take the example or that turtle over rabbit to win this battle.


So concluding it we can say that the calories metrics along with consistency and constant hard work can help you losing weight.

Remember the key point to stay consistent!