BMR vs TDEE: What's the Difference?

BMR is rest-only calories. TDEE includes all daily activity. Never eat at BMR level long-term unless under medical supervision — it's below your actual needs.

Step-by-step

1. BMR: calories burned lying in bed all day.
2. NEAT: non-exercise activity (walking, fidgeting) adds 15–30% above BMR.
3. Exercise: structured workouts add more on top.
4. TEF: digesting food adds ~10% of calories consumed.
5. TDEE = BMR × activity multiplier (roughly combines NEAT + exercise).
6. Use TDEE (not BMR) for weight loss or gain calorie targets.

Open the BMR Calculator to apply these steps with your own numbers instantly.

Frequently asked questions