TDEE vs. BMR: Optimizing Nutrition and Exercise for a Balanced Life

Optimizing Nutrition and Exercise for a Balanced Life (Image Source: Shutterstock)

TDEE Meaning and Relevance to Your Lifestyle

Your Total Daily Energy Expenditure, or TDEE, is an important metric. Use it to decide how much food you should eat and what kinds of foods you should be focusing on.

Total Daily Energy Expenditure (TDEE) Explained — Lifestyle Medicine

Metabolism and the Basal Metabolic Rate (BMR)

Most people don’t put much thought into their metabolism. They know generally if they have a high or a low metabolic rate. Furthermore, they know that the higher your rate, the more you can eat without gaining weight. But for those who want to improve their fitness level or change their body composition, a closer look at metabolism can make a big difference. Even people who like where they are at can benefit from a deeper education regarding their metabolism. Let’s start by defining TDEE and BMR.

Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the major component of your TDEE and represents how much energy you burn when you are at rest and doing nothing. Your TDEE is your BMR plus all of the calories burned to do other activities throughout your day.

Total Daily Energy Expenditure (TDEE)

When you compare TDEE vs. BMR, you’ll come across important considerations when planning your diet and exercise routine. Your TDEE will fluctuate with your activity level. It goes up when you’re more active. Predictably, it goes back down when you do less. But your BMR stays relatively constant under most conditions.

How to Calculate BMR

The higher your BMR, the more calories you will burn at rest. In order for your body to function properly, you need to maintain a constant internal environment called homeostasis, or the condition of keeping your body temperature close to 98.6 degrees Fahrenheit, and your blood pressure, chemistries and pH levels inside a tight enough range to maintain health and wellness. Your Basal Metabolic Rate is the measure of how much energy you have to expend to maintain homeostasis.

Fitness Tips: How To Calculate A BMR — eHow

Body Mass and BMR

The rate your body burns calories at rest is a complex function dependent upon your genetics and body composition. For most people, the primary consideration is your total muscle mass. The higher your total muscle mass, the higher your BMR climbs. For most people, the BMR declines about 2% per decade after the age of 20 due to loss of lean muscle mass, but this rate varies greatly based on the individual and their lifestyle.

Choosing Your TDEE Calculator

When you compare TDEE and BMR, the difference is in how exercise fits into the equation. Your TDEE is an estimate of your daily caloric burn rate that includes exercise and all of your supplemental activities.

Integrating Your Metabolism and Daily Activity to Optimize Your Diet and Exercise

Once you know how to calculate your TDEE and BMR and understand what they are, you can start to integrate that knowledge into your daily schedule for diet and exercise.

Reducing Fat or Building Muscle?

The diet you choose is dependent upon your long term fitness goals, but regardless of your goals, it is important to get enough protein. Weight loss starts in the kitchen, but the same can be said for building muscle, and no matter the course you take, finding the right protein is essential.

The Diet You Choose Is Dependent Upon Your Long Term Fitness Goals. (Image Source: Shutterstock)

--

--

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
1AND1

1AND1

293 Followers

We’re a BIPOC-owned mental health and wellness company. We create expert-driven content specifically designed to help you become 1% better each day.