Digital Tech Guruz

Achieve Your Health Goals: Calculate Your BMR & TDEE for Better Results

Understanding your body’s energy needs is a critical step toward reaching your fitness and health goals. Whether you’re aiming to lose weight, maintain a healthy lifestyle, or gain muscle, calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) provides essential insight into how many calories your body requires daily. Let’s explore why knowing your BMR and TDEE matters, how you can easily calculate them, and how this knowledge empowers your health journey.

I don't know my Fat Percentage

Your BMR is:
kcal/day

Your TDEE is:
kcal/day

Empower Your Fitness Journey with Free Calculators

Checkout More

Why Calculate Your One Rep Max?

Knowing your 1RM is essential for optimizing your training across various fitness goals, including strength building, muscle growth, and conditioning. It provides:

  • Customized Training Intensity: Calculate accurate percentages to match workout intensity to specific goals, from heavy lifting to endurance training.
  • Progress Tracking: Set tangible strength benchmarks and measure progress over time.
  • Safety: Avoid overloading your muscles and joints, lowering the risk of injury.
  • Structured Training: Plan workouts with progressive overload to build strength sustainably.

For those who train consistently, regularly checking your one-rep max is a practical way to adjust for gains and ensure that your program remains challenging. Aim to retest or recalculate your 1RM every 6-8 weeks to track strength improvements and adjust your program accordingly.

Get In Touch

Post Category

Amazon 4
Blog 9
Business 4
Digital Marketing 1
Ecommerce 4
Health 3

How to Calculate BMR

The most widely used formula for calculating BMR is the Mifflin-St Jeor Equation:

  • For Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
  • For Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

Alternatively, you can use our BMR Calculator to quickly estimate your BMR by simply entering your details.

For example, if your BMR is 1500 kcal and you’re moderately active, your TDEE would be approximately 1500 x 1.55 = 2325 kcal.

Why BMR & TDEE Are Essential for Your Health Goals

Knowing your BMR and TDEE allows you to create a tailored caloric intake plan. Here’s how:

  1. Weight Loss: Aim for a caloric intake that’s about 15-20% below your TDEE.
  2. Muscle Gain: Set a goal of 5-10% more calories than your TDEE.
  3. Weight Maintenance: Eat close to your TDEE to maintain your current weight and body composition.

Benefits of Training with 1RM Percentages

Once you’ve determined your 1RM, you can use percentage-based training, which aligns with the specific phases of strength training. Here’s how different percentages can guide your workouts:

  • 80-100% of 1RM: Maximal strength training, suitable for 1-5 reps.
  • 70-80% of 1RM: Strength endurance, effective for 6-10 reps.
  • 50-70% of 1RM: Muscle endurance and hypertrophy, ideal for 12-20 reps.

These calculations are particularly beneficial for strength athletes, bodybuilders, and fitness enthusiasts looking to maximize performance while minimizing injury risks.

Get In Touch

Frequently Asked Questions (FAQs)

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the number of calories your body needs to perform essential functions, like breathing and circulation, while at rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus additional calories burned through daily activities and exercise. Essentially, BMR is your baseline calorie need, while TDEE represents your total calorie requirement based on your activity level.

To lose weight, you need to create a caloric deficit by consuming fewer calories than your TDEE. A common approach is to aim for a deficit of 15-20% below your TDEE. For example, if your TDEE is 2,000 calories, consuming around 1,600-1,700 calories per day can help with gradual weight loss. However, it’s essential to maintain a balanced diet to ensure you’re still getting necessary nutrients. 

It’s a good idea to recalculate your BMR and TDEE every few months, especially if you’ve had significant changes in weight, body composition, or activity level. As these factors change, your BMR and TDEE will adjust as well. Recalculating ensures your caloric intake remains aligned with your current goals and needs.

Yes, age affects both BMR and TDEE. Generally, BMR decreases with age as muscle mass tends to reduce, resulting in a lower calorie requirement. This is why many people find it harder to maintain or lose weight as they get older, even if their diet and activity level remain the same. Adjusting your caloric intake based on your age is important to meet your health and fitness goals.

Yes, increasing muscle mass through strength training can boost your BMR because muscle tissue burns more calories at rest compared to fat tissue. Additionally, staying active throughout the day and incorporating more protein in your diet can slightly increase your metabolic rate. However, changes to BMR are generally gradual and may require consistent lifestyle adjustments.

TDEE calculations provide a good estimate, but individual differences such as metabolism, muscle mass, and body composition can affect accuracy. For most people, TDEE calculations are helpful starting points for setting calorie goals, but they may need to be adjusted based on personal results. Monitoring changes over time can help you fine-tune your intake to better suit your body’s unique needs.