TDEE and BMR: How Many Calories Do You Actually Burn?

Basal Metabolic Rate (BMR) is the energy your body uses to keep you alive at rest — breathing, circulation, cell repair. For most adults it is 1,200–1,800 calories per day. Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active). The Mifflin-St Jeor equation is the most validated formula in clinical nutrition. To lose 1 lb/week, eat about 500 calories below TDEE. To gain muscle, eat 200-500 above. Anything more aggressive and you sacrifice muscle for fat or vice versa.