What Is BMR?
BMR or basal metabolic rate is the number of calories that are burned at rest. In other words, BMR is the number of calories spent for the vital functions of the body such as circulation, breathing, cell production, protein synthesis, and ion transport. In fact, it is the number of calories you would burn if you were asleep all day. BMR value is helpful when you need to lose weight because many weight loss and exercise guides use BMR value in recommending dieting procedures as well as exercises.
BMR calculation depends on a mathematical formula. When calculating, it is necessary to consider variables including height, weight, age as well as gender. Harris-benedict equation is the formula often used in order to calculate BMR. It differs between men and women as follows.
Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
What Is TDEE?
TDEE or total daily energy expenditure is the total amount of calories that is spent each day. It is a cumulative value of the thermic reaction of food. physical activities as well as the BMR. Therefore, BMR together with the other two elements gives your TDEE value. Generally, BMR accounts for 60 to 75% of TDEE while the thermic effect of the food account for 10%, and physical activity accounts for 15 to 30% of TDEE. Physical activity is the number of calories spent for non-exercise movements, and exercises. The thermic effect of food is the number of calories spent for eating and digestion.
If you consume more calories than TDEE, it results in weight gain. On the other hand, if you consume less than TDEE, it results in a loss of weight. As an example, If your TDEE is 2200 calories per day and if you consume less than 2200 calories then you will lose weight. On the other hand, if you eat more than 2200 calories per day then you will gain weight. Thus, it is better to have an idea about your body’s TDEE if you want to maintain weight.
Once the BMR is calculated, the objective and the effort can e determined by following the guidelines below.
- 1 to 1.3 for weight gain
- 0 for maintaining
- 8 to 1.0 for weight loss
- 2 for sedentary people along with desk jobs and no sports.
- 4 for people who practice light sports 1 to 3 times a week
- 5 for people with moderate exercises 2 to 4 times a week or the jobs include physical activity.
- 7 for people who practice sport more than 4 times a week or a job with a considerable amount of the physical exercises.
- 8 for active people who practice sports and also have a job with a considerable amount of physical activity.
Hence, TDEE should be:
TDEE = BMR multiplied by objective and effort.
Similarities Between BMR And TDEE?
- BMR is a component of TDEE
- BMR accounts for 60-75% of TDEE.
- Both BMR and TDEE should be taken when reaching a healthy weight.
- Both values are measured using formulas.
Differences Between BMR and TDEE?
As BMR refers to the rate of metabolism that occurs when an individual is at rest in a warm environment and also in the postabsorptive state, and also has not consumed for at least 12 hours while TDEE refers to the number of calories burnt per 24 hours.
Whereas BMR is the amount of energy required by the basic metabolism of the body, TDEE is the amount of energy required by both basic metabolism and also physical activities. This is the main difference between BMR and TDEE.
Besides, the BMR is always lower than that of the TDEE. Also, the difference between BMR and TDEE is that the BMR is measured at rest but TDEE is measured taking even the exercise into account at 24 hours
While BMR can be calculated by the Harris-Benedict equation, TDEE value is calculated by multiplying BMR by an activity multiplier.
BMR has no effect on weight gain or weight loss however calorie intake should be more than TDEE for gaining the weight. Calorie intake should be less than the TDEE for weight loss.
BMR is the number of calories required by the basic metabolism of the body at the state of rest while TDEE is the total energy required by the body when exercise is taken into account. TDEE is important in order to gain weight or lose weight.