BMR, TDEE + Weight Loss

Two totally different calculations. Two insanely important ones.

Knowing your own personal BMR +  TDEE is imperative in weight loss life. I mean, how can you calculate how many calories to eat if you don’t know how many you’ve burned?

Read below to find out the difference, and how to apply those to yourself for fat loss.


BMR stands for Basal Metabolic Rate and it’s the estimated amount of calories your body would burn if you were to rest all day. Basically, it’s what your body burns every day just keeping you alive. It does not include every day activities such as getting up and moving around, going to work, exercising, etc.

Everyone has heard that 1,200 calories is the minimum amount we should eat a day while we’re trying to lose weight, right?

Honestly, that is absolute crap. Calorie requirements are not one size fits all.

I’m 6′ tall and weigh 229lbs – my BMR is around 1,800 calories per day, and that’s my own personal minimal daily calorie goal. Someone who is 5’4″ and 130lbs will have a much different calorie requirement than I do and it’s why we need to know our own bodies and what it needs.

Your specific BMR should be your minimum calorie intake, every day. Eating less than your BMR forces your body to use muscle for fuel instead of calories resulting in muscle loss. We’re looking to lose fat, not muscle loss (muscles burn more calories than fat!)


TDEE stands for Total Daily Energy Expenditure and it’s the estimated amount of calories your body burns all day when exercise and moving around is included. Our bodies need to remain in a caloric deficit in order to lose fat.

We could eat pizza every day and still lose weight as long as we were in a deficit. I wouldn’t recommend it, it’s just science.

For example, if we burn 500 more calories than we eat every day, we’ll lose 1lb a week. If we burn 1,000 more calories than we eat every day, we’ll lose 2lbs a week. It’s important to have a general idea of what you’re burning so you can estimate how many calories to eat.


Below are a couple of calculators I use and trust. Please keep in mind this is an estimated calculation – never pin any caloric data to an exact number including FitBit calorie burn counts, BMR or even labels on food. They are all approximate estimates. Use these resources to estimate a calorie range and start losing weight today!





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