How many calories should you eat a day to lose weight? This is a common question, but the answer can be tricky. There are a few different ways to calculate how many calories you need each day, and they all give different results. In this blog post, we’ll break down the difference between TDEE and BMR, so you can figure out how many calories you need to lose weight.

**What Is BMR:**

First, let’s start with BMR. BMR stands for basal metabolic rate. This is the number of calories your body burns in a day just to keep you alive. It’s the amount of energy your body needs to maintain all of its basic functions, like keeping your heart beating and your lungs breathing. To calculate your BMR, you can use this formula:

**Formula**

**BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5**

For example, if you’re a 30-year-old woman who weighs 140 pounds (63.5 kg) and is 5 feet 5 inches (165 cm) tall, your BMR would be:

**BMR = 10 x 63.5 + 6.25 x 165 – 5 x 30 + 5**

**BMR =635 + 1041.25 – 150 + 5**

**BMR = 1571.75**

This means that, in a day, your body needs about 1572 calories just to keep you alive. Of course, this number will be different for everyone, because it depends on things like your weight, height, and age.

**What Is TDEE:**

Now that we know what BMR is, let’s talk about TDEE. TDEE stands for total daily energy expenditure. This is the number of calories you burn in a day, including both your BMR and the calories you burn through activities like working, exercising, and even digesting food. To calculate your TDEE, you can use this formula:

**Formula**

**TDEE = BMR x activity factor**

An activity factor is a number that represents how active you are during the day. If you have a sedentary job and don’t exercise, your activity factor would be 1.2. If you have a more active job or you exercise regularly, your activity factor would be higher. For example, if you have an active job and you exercise for 30 minutes a day, your activity factor would be 1.375.

Using our earlier example, if we plug in a sedentary activity factor of 1.2, we get a TDEE of 1887 calories:

**TDEE = 1571.75 x 1.2**

**TDEE = 1887**

This means that, in a day, you need about 1888 calories just to maintain your current weight. If you want to lose weight, you would need to eat fewer calories than this. And if you want to gain weight, you would need to eat more calories.

**Difference between TDEE and BMR:**

Now that we’ve explained the difference between TDEE and BMR, let’s talk about how many calories you should eat a day to lose weight. For most people, a safe and sustainable amount of weight to lose is 1-2 pounds per week. To lose 1 pound per week, you would need to eat 500 fewer calories each day. And to lose 2 pounds per week, you would need to eat 1000 fewer calories each day.

**Similarities Between BMR and TDEE**

Though they are different, BMR and TDEE do have some similarities. For example, both BMR and TDEE:

-Are affected by your weight, height, age, and gender

-Increase when you exercise more

-Decrease when you lose weight

Keep these similarities in mind as you calculate your own BMR and TDEE. And remember, if you’re trying to lose weight, you need to eat fewer calories than your TDEE. If you’re trying to gain weight, you need to eat more calories than your TDEE.

**How much higher is TDEE than BMR?**

The answer to this question depends on a few factors, including your weight, height, age, and activity level. However, in general, TDEE is about 20-30% higher than BMR. So if your BMR is 1500 calories, your TDEE would be around 1800-2000 calories.

As you can see, the difference between TDEE and BMR is important to understand when trying to lose weight. Your BMR is the number of calories your body needs just to keep you alive, while your TDEE is the number of calories you need in a day, including activities like working and exercising. To lose weight, you need to eat fewer calories than your TDEE. And to gain weight, you need to eat more calories than your TDEE.

**Weight Loss in Practice**

Now that we’ve gone over the difference between TDEE and BMR, let’s talk about how this applies to weight loss in practice. Remember, to lose 1 pound per week, you need to eat 500 fewer calories each day. And to lose 2 pounds per week, you need to eat 1000 fewer calories each day.

If your TDEE is 2000 calories, eating 1500 calories each day would lead to a weight loss of 1 pound per week. And if your TDEE is 3000 calories, eating 2500 calories each day would lead to a weight loss of 2 pounds per week.

Of course, these are just estimates. Every person is different, and your actual calorie needs may be slightly higher or lower than these estimates. It’s also important to remember that weight loss is not a linear process. You may lose weight more quickly at first, and then the rate of weight loss will slow down over time.

If you’re trying to lose weight, the most important thing is to create a calorie deficit. That means eating fewer calories than your body needs. You can do this by reducing your calorie intake, increasing your activity level, or both. And remember, the difference between TDEE and BMR is important to understand when trying to lose weight. Your TDEE is the number of calories you need in a day, including activities like working and exercising. To lose weight, you need to eat fewer calories than your TDEE.

If you have any questions about the difference between TDEE and BMR, or if you’re not sure how many calories you should be eating each day, make an appointment with a registered dietitian or certified nutritionist. They can help you create a personalized plan that fits your unique needs and goals.

**Last Words:**

Of course, this is just a general guideline. You might need to eat more or less than this depending on your individual circumstances. And remember, it’s always best to talk to a doctor or registered dietitian before making any major changes to your diet. But now you have a better understanding of how many calories you need to lose weight, and how to calculate it.