TDEE vs BMR: Maintenance Calories vs Resting Burn
**BMR** is energy at rest (~60–70% of burn). **TDEE** adds activity, exercise, and NEAT—use TDEE for cut/bulk calories, not BMR alone.
Step by step
1. Estimate BMR
Mifflin–St Jeor common; equations vary ±10%.
2. Apply activity factor
Sedentary 1.2 → very active 1.725+—honesty matters.
3. Adjust from scale trend
Eat at TDEE −300 for ~0.5 lb/week loss if needed; tweak after 2–3 weeks.
BMR vs TDEE
Diet targets need TDEE; BMR is an intermediate number.
- BMR: Resting burn only.
- TDEE: Maintenance calories including movement.
Use our calculators
Common mistakes
- Overstating activity level
- Ignoring adaptive metabolism over long cuts
FAQ
Should I eat at BMR to lose weight?
Usually too low—TDEE deficit is safer and sustainable.