How To Calculate Tdee And Bmr
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BMR vs TDEE — what’s the difference?
BMR is the calories you’d burn in a coma. TDEE is the calories you burn actually living your life. Both numbers matter, but if you’re trying to lose, gain, or maintain weight, TDEE is the one you eat toward. This guide explains how to calculate both with the Mifflin-St Jeor equation — the current clinical standard — and how to translate TDEE into a calorie target for your actual goal.
The Mifflin-St Jeor equation
You don’t eat to BMR. You eat to TDEE, then add or subtract to shift weight.
The activity multiplier — and why most people get it wrong
Adopted as the standard by the Academy of Nutrition and Dietetics in the 1990s after studies showed it beat Harris-Benedict (1919) on accuracy for modern body compositions.
Turning TDEE into a goal target
Multiply BMR by the factor that matches your week honestly:
Protein first, calories second
The universal mistake is picking a factor one level above reality. Three weekly gym sessions is 1.375, not 1.55. If you pick too high, your calculated TDEE exceeds your real burn, and your “deficit” becomes maintenance. That’s the usual explanation for “I stopped losing weight.”
When to recalculate
A pound of body fat is roughly 3,500 kcal. Split across 7 days, a daily deficit of 500 kcal produces about 1 lb/week of loss. The same math works in reverse for gains.