Side by side
| BMR | TDEE | |
|---|---|---|
| Covers | Staying alive at rest | Rest + digestion + all movement |
| Depends on | Size, age, sex, body composition | All of those, plus how active you are |
| Used for | The base of every estimate | Daily calorie needs (“maintenance”) |
| This example | 1,726 cal | 2,676 cal |
Worked example
A 29-year-old man, 5′9″ and 170 lb, who exercises moderately three to five days a week:
- BMR by Mifflin-St Jeor: about 1,726 calories a day.
- Activity factor for moderately active: ×1.55.
- TDEE: 1,726 × 1.55 ≈ 2,676 calories a day.
The difference, about 950 calories, is the energy for digestion, his workouts and the rest of his daily movement.
Which number matters for you?
If you are deciding how much to eat, use TDEE. BMR is useful for understanding where the estimate comes from and for comparing formulas, which is why the BMR calculator puts it first. Neither number is precise; each is an estimate for an average person with your measurements.
Frequently asked questions
Should I eat my BMR or my TDEE?
Your TDEE is the number that relates to how much you eat. BMR is the energy used before any movement or digestion, so eating at BMR means eating well below what an active day uses. For weight change, small adjustments from TDEE are the usual approach.
Why is TDEE always higher than BMR?
Because TDEE includes BMR plus the energy for digesting food and all physical activity. The lowest activity factor, 1.2 for a mostly seated day, already puts TDEE 20% above BMR.
Can I raise my BMR?
Building and keeping muscle raises resting energy use somewhat, and a larger body has a higher BMR. Day to day, though, it is easier to change TDEE through movement than to change BMR.
Which number does a fitness app show?
Many apps show a “resting” or “basal” figure (similar to BMR) and an “active” figure from your tracked movement; the two together approximate TDEE. Check your app’s help pages, since naming varies.