What is the difference between BMR and TDEE?

BMR is resting needs; TDEE includes activity.

It is an estimate based on standard formulas.

Does it include exercise?

No. It calculates resting energy only.

How can I use it for weight loss?

Set calorie targets relative to your BMR and activity.

Your Body’s Internal Engine: BMR

Basal Metabolic Rate (BMR) is the amount of energy (calories) expended while at rest in a neutrally temperate environment. It accounts for about 60-70% of the calories you burn daily, merely to keep your vital organs functioning.

Why Knowledge is Power

Knowing your BMR helps you:

Set Realistic Goals: Don’t guess your calorie needs. Calculate your starting point precisely.
Maintain Muscle: Avoid extreme deficits that cause your body to burn muscle instead of fat.
Improve Metabolism: Use your BMR as a guide to strategically increase your caloric intake as you build muscle.

Factors Affecting BMR

Age: Metabolism usually slows down as you get older.
Muscle Mass: More muscle equals a higher BMR.
Hormones: Certain conditions can speed up or slow down your baseline.

Use the Ahoxy BMR tool to tailor your nutrition plan to your unique body.

The Mifflin-St Jeor Equation

This calculator uses the Mifflin-St Jeor Equation, recognized as the most accurate in modern nutrition. Published in 1990, this formula improved upon the older Harris-Benedict formula to better fit the physical characteristics of modern populations

Note

TDEE (Total Daily Energy Expenditure)
Multiplying your BMR by an activity factor gives you your TDEE, the total calories you actually consume in a day. The formula is simple: eat less than your TDEE to lose weight, and more to gain

Ways to Naturally Boost Your Metabolism

Improving metabolic efficiency, rather than simply eating less, is the key to sustainable health management.

Increase Muscle Mass: Muscle tissue consumes more energy than fat tissue even at rest. Regular resistance training lowers your ‘fuel efficiency’ (increases calorie burn)
Thermic Effect of Food (TEF): Proteins consume more energy during digestion compared to fats or carbohydrates.
Stay Hydrated: Metabolism can slow down by up to 3% in a dehydrated state.
Strategic Sleep: Lack of sleep causes hormonal imbalances that slow down your metabolic rate

Scientific Principles

Metabolism is the sum of all chemical reactions occurring within the body. Among these, the Basal Metabolic Rate (BMR) represents the minimum energy cost required to keep the body alive—maintaining heartbeat, breathing, cell regeneration, and brain function

Simply put, BMR is the number of calories your body consumes for survival even if you were to lie still in bed all day

Frequently Asked Questions

Can I eat below my Basal Metabolic Rate (BMR)?

No, it’s dangerous. BMR is the minimum energy for survival. Consuming below BMR for a long time causes the body to enter ‘starvation mode,’ suppressing metabolism and breaking down muscle. Consult a professional.

Why does BMR drop with age?

The main cause is muscle loss (Sarcopenia). However, you can maintain a high metabolic rate even as you age through consistent resistance training

What is the difference between TDEE and BMR?

BMR is the consumption when you are completely still, while TDEE is the total consumption including all your daily activities and exercise.

When is the most accurate time to measure BMR?

Strictly speaking, BMR is measured after 8 hours of sleep in a fasted state in a neutral temperature environment. In daily life, measurements taken right after waking up in the morning before eating anything provide the most accurate baseline