BMR vs TDEE: What's the Difference and Which Should You Use?
BMR and TDEE are both calorie estimates — but they measure different things. Here's what each means, how they're calculated, and when to use which.
What Is BMR?
BMR stands for Basal Metabolic Rate — the number of calories your body burns at complete rest to keep basic functions running: breathing, circulation, cell repair, temperature regulation, and organ function.
Think of BMR as the minimum energy your body needs just to exist. If you stayed completely still in bed for 24 hours, you would still burn approximately your BMR in calories.
BMR is estimated from height, weight, age, and biological sex using validated equations. The Mifflin-St Jeor equation is the most widely used for general adults. BMR is expressed in calories (kcal) per day.
This content is for informational purposes only and is not a substitute for professional dietary or medical advice.
What Is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day, accounting for your actual activity level.
TDEE is calculated by multiplying your BMR by an activity multiplier that reflects how physically active you are. A sedentary office worker has a TDEE much closer to their BMR than a construction worker or competitive athlete.
TDEE = BMR × Activity Multiplier
Activity Level Multipliers
The Mifflin-St Jeor method uses these multipliers as general estimates:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise 1–3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
- Very active (hard exercise 6–7 days/week): BMR × 1.725
- Extra active (very hard exercise or physical job): BMR × 1.9
Example: Same Person, Different Activity Levels
A 35-year-old woman, 165 cm, 68 kg. Estimated BMR (Mifflin-St Jeor): approximately 1,440 calories/day.
| Activity level | Multiplier | Estimated TDEE |
|---|---|---|
| Sedentary | × 1.2 | ~1,728 cal/day |
| Lightly active | × 1.375 | ~1,980 cal/day |
| Moderately active | × 1.55 | ~2,232 cal/day |
| Very active | × 1.725 | ~2,484 cal/day |
Which Should You Use?
BMR alone is not a practical daily calorie target for anyone who is active. Using your BMR as a calorie goal would put almost everyone in a significant deficit, which is not appropriate or safe for most people.
TDEE is more useful for most people. It represents your estimated maintenance level — the number of calories that should theoretically maintain your current weight given your activity level.
That said, TDEE multipliers are estimates based on population averages. Individual variation in metabolism, activity efficiency, and non-exercise movement means actual calorie needs can differ meaningfully from the calculated figure. These numbers are a starting point, not a prescription.
For personalised nutrition guidance, consult a registered dietitian or qualified healthcare provider.
Calculate Your BMR and TDEE
Use our free BMR Calculator to estimate your basal metabolic rate, and our TDEE Calculator to factor in your activity level and see your estimated total daily energy expenditure.
Calculate your basal metabolic rate using the Mifflin-St Jeor equation.
BMR Calculator →