What is BMR & TDEE and how can they be used to lose weight?

By Roy Kim, May 22 2014

If you can’t measure it, you can’t manage it. This is the mantra you must follow to improve in any aspect of your life. In this article I want to talk about Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) and how to use these numbers to achieve your weight-loss goals.

Let’s say you were to lie in bed all day, which I hope you don’t, your body is still working. Your heart has to pump blood, your lungs need to pull in and push out oxygen and your brain needs to think about how worthless you are for lying in bed all day. The number of calories your body needs to perform the bare minimum to keep you alive is your BMR. This number is a function of your weight, height, age and gender. Find your BMR.

Since we are not lying in bed all day we need to find out how many calories we burn to do the things we do on a regular basis. This includes all the working out we do as well as all the little things we do like showering, walking around the office, taking out the trash etc. By adding the number of calories needed to do these things with your BMR you get your TDEE. Find your TDEE.

If your calorie consumption is equal to your TDEE you will maintain your current weight. I hope you’re sitting down because I’m about to blow your mind. To lose weight you need to to consume less calories than burn or your TDEE! The hardest part is figuring out how many calories you’re consuming. You’re in luck because there’s an app for that. MyFitnessPal will help you record and count those calories. If this sounds like too much work for you, your sorta efforts will get you sorta results. So if your serious, do this for real and get real results.

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