BMR vs TDEE for Weight Loss Calories
**BMR** is calories at rest—floor of needs. **TDEE** includes activity—better starting point for weight loss targets. Cutting below BMR long-term is unsafe.
Step by step
1. Estimate TDEE
Use activity level honestly—sedentary vs active changes hundreds of kcal.
2. Set deficit
250–500 kcal/day below TDEE is a common sustainable range.
3. Recheck monthly
TDEE drops as weight drops—adjust intake.
BMR vs TDEE
Never plan chronic intake at BMR unless supervised medically.
- BMR: Resting burn; too low for daily diet target alone.
- TDEE: Maintenance calories; base for deficits.
Use our calculators
Common mistakes
- Using BMR as diet calories
- Overstating activity level
FAQ
Which calculator first?
BMR for curiosity; TDEE for meal planning.