Basal Metabolic Rate Explained: BMR vs Total Daily Energy Expenditure

Two terms come up in every calorie calculator: basal metabolic rate and total daily energy expenditure. Knowing the difference stops you from eating far too little – or far too much.

Written by Velion Physique. I have done nutrition coaching since 2019, alongside working as a personal trainer with five trainer licences.

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What is basal metabolic rate (BMR)?

The energy your body needs at complete rest – breathing, heartbeat, brain, organs, body temperature. For most adults it is the biggest part of daily burn, often around 60–70 %.

What is total daily energy expenditure (TDEE)?

Everything you burn in a day: BMR plus

• everyday movement (walking, standing, stairs, household – often underestimated and very different between people),
• training,
• digesting food (about 10 % of calories, slightly more with protein-rich meals).

How to calculate both

BMR with the Mifflin-St Jeor formula: men 10 × kg + 6.25 × cm − 5 × age + 5; women the same with −161 at the end. Then multiply by an activity factor (1.2 for mostly sitting, up to 1.7+ for very active) to get your TDEE. Full walkthrough with examples: how many calories do I need.

What influences your BMR?

• Muscle mass: more muscle means a slightly higher burn – one more reason for strength training.
• Body size and age: bigger bodies burn more; with age the rate tends to drop, largely because muscle is lost.
• Long, hard dieting: the body adapts and burns somewhat less.

Should you ever eat below your BMR?

Not for long periods. A diet below BMR usually means low energy, poor training, muscle loss and a higher risk of rebound eating. A moderate deficit below your TDEE – not your BMR – is the sustainable way. See calorie deficit explained.

The step most people miss

Desk workers often burn 300–500 kcal less than they think, simply because they sit all day. More steps – short walks, standing calls, taking the stairs – raise TDEE without extra training. Ideas: how often to get up from your desk.

Find your number and keep your muscle: the Calorie Deficit Handbook.

General information, not medical advice. With thyroid conditions, other medical conditions or a history of eating disorders, please talk to a doctor before changing your intake.

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