If you’re trying to lose weight, one of the most important numbers to understand is your TDEE — or Total Daily Energy Expenditure . This number tells you how many calories your body burns in a day, and it’s the foundation for creating a calorie deficit that leads to sustainable weight loss.
In this article, we’ll break down what TDEE and BMR are, how to calculate them, and how to use these numbers to create a plan to lose 1 pound per week — a safe and realistic goal for long-term success.
? What Is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic life-sustaining functions at rest. These include:
- Breathing
- Circulating blood
- Regulating body temperature
- Cellular function
Your BMR accounts for about 60–75% of your total daily energy expenditure , depending on how active you are.
? How to Calculate BMR
There are several formulas used to estimate BMR. One of the most accurate is the Mifflin-St Jeor Equation :
For Men:
BMR=10×weight(kg)+6.25×height(cm)−5×age(y)+5
For Women:
BMR=10×weight(kg)+6.25×height(cm)−5×age(y)−161
Example :
A 30-year-old woman who weighs 68 kg and is 165 cm tall:
(10×68)+(6.25×165)–(5×30)–161=1,400calories/day
This is her estimated BMR — the number of calories she’d burn if she did nothing but rest all day.
? What Is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your BMR , plus the calories burned through:
- Digestion (Thermic Effect of Food)
- Daily movement (NEAT — Non-Exercise Activity Thermogenesis)
- Exercise (walking, strength training, etc.)
To get your TDEE , multiply your BMR by an activity factor :
| Activity Level | Multiplier |
|---|---|
| Sedentary (little or no exercise) | × 1.2 |
| Lightly active (light exercise 1–3 days/week) | × 1.375 |
| Moderately active (moderate exercise 3–5 days/week) | × 1.55 |
| Very active (hard exercise 6–7 days/week) | × 1.725 |
| Super active (very hard exercise, physical job, athlete) | × 1.9 |
Example continued :
Our 30-year-old woman has a BMR of 1,400 and is moderately active (exercise 3–5 days/week):
1,400×1.55=2,170 calories/day
Her TDEE is approximately 2,170 calories per day .
? How to Use TDEE for Weight Loss
Now that you know your TDEE , you can determine how many calories you need to eat each day to lose weight.
? The Math Behind Losing 1 Pound Per Week
One pound of body fat equals approximately 3,500 calories . To lose 1 pound per week, you need to create a weekly calorie deficit of 3,500 calories , which breaks down to a daily deficit of about 500 calories .
So, subtract 500 calories from your TDEE to find your target calorie intake for weight loss .
Example :
2,170 (TDEE)–500=1,670 calories/day
By eating around 1,670 calories per day , this woman should expect to lose about 1 pound per week .
?♂️ Boosting Calorie Burn with Walking
While reducing calorie intake is effective, increasing activity is just as important — and one of the easiest ways to do that is through walking .
The Japanese Walking Method , which alternates between 3 minutes fast walking and 3 minutes slow walking for a total of 30 minutes, is an excellent way to boost calorie burn without overexertion.
Even aiming for 10,000 steps per day can increase your TDEE by 200–500 calories, helping you reach your deficit more comfortably.
? Combine with Healthy Eating Habits
It’s not just about how many calories you eat — quality matters too . Focus on:
- Lean proteins (chicken, fish, tofu, legumes)
- Whole grains and complex carbs
- Vegetables and fruits
- Healthy fats (nuts, seeds, avocado, olive oil)
Avoid relying heavily on processed foods, even if they fit within your calorie target.
? Track Your Progress with Our Upcoming App
To help you stay consistent, our upcoming Android and Apple app will allow you to:
- Input your personal data to calculate BMR and TDEE
- Set calorie goals based on your weight loss target
- Track food intake and steps
- Monitor progress toward losing 1 lb per week
- Follow guided walking plans like the Japanese Walking Method
? Final Thoughts
Understanding your BMR and TDEE gives you the tools to make informed decisions about your nutrition and fitness. Whether your goal is to lose 1 pound per week or maintain your current weight, knowing how many calories your body needs is essential.
Combine this knowledge with healthy eating, regular walking, and strength training — and you’ll be well on your way to achieving sustainable results.
Start today — and take control of your health, one calculated calorie at a time.
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