# BMR, RMR (EER), and TDEE Formulas

Okay, since I've seen a LOT of posts lately about how to figure your TDEE, I figured I would go through the steps for a simple estimate for everyone and post it on my blog so I don't have to type it over and over and over again. ;-) I know it is confusing, but it's not really rocket science. If you can do basic multiplication and division (or work a calculator), then you can figure your numbers. Here's how:

BMR = 1 kcal x 24 hours per day x lean body mass in kg (You have to subtract out your body fat from your total weight to get lean body mass. Also make sure you are using kilograms and not pounds. Divide pounds by 2.2 to get kilograms. Multiply total body weight by body fat % to get pounds or kilos of fat. Subtract Fat pounds or kilos from total body weight pounds or kilos to get lean body mass.)

RMR (EER) = BMR x Activity Factor (Note RMR here is referred to as Resting from your normal exercise routine, not complete bed rest. Complete bed rest is BMR. I had two different professors who taught this concept, one used RMR and one used EER [Estimated Energy Requirement], so call it RMR or EER, whichever works for you.)

Activity Factors NOT COUNTING INTENTIONAL EXERCISE

Sedentary (Up and walking around less then 30 minutes a day )= 1.0 to 1.4

Lightly Active (On the feet equivalent to walking 2 miles per day) = 1..4 to 1.6

Moderately Active (On the feet equivalent to walking 7 miles per day) = 1.6 to 1.9

Very Active (On the feet equivalent to walking 17 miles per day) = 1.9 to 2.5

TDEE = RMR (EER) + Exercise Calories (Note that this number will change DAILY based on the amount of exercise you do. Anyone using the SAME TDEE everyday is wrong because they either aren't accounting for exercise that day or they are accounting for exercise they didn't do that day.)

To lose body fat, eat no less then 80% of TDEE. No, this doesn't give an easy number of Calories for your deficit because it may or may not be the 500 Calories per pound of weight loss per week, but it tells the body to preserve muscle and use fat for fuel. The easiest way I've found to use MFP for eating the right amount of Calories is to put your RMR (EER) as your goal Calories. Then when MFP adds your exercise Calories and changes your "Goal" Calories, it is figuring your TDEE for you. If you don't exercise then your RMR (EER) is your TDEE. At that point you can then take the new "Goal" (TDEE) number and multiply it by 0.8 to get the MINIMUM number of Calories you should eat. Subtracting your intake from your new "Goal" (TDEE) will give you the deficit you are now eating at so that you can estimate your weight loss. If you eat right at your "goal" (TDEE) then you should stay the same weight because that is your Maintenance level. Eating over should result in weight gain.

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16 years Certified Personal Trainer and Group Exercise Instructor

9 years Certified Sports Nutritionist

Bachelors in Exercise Physiology with a Minor in Nutritional Science

ACSM Certified Clinical Exercise Specialist

NSCA Certified Strength and Conditioning Specialist

+ Exercise Calories.

How accurate are the Exercise Calories calculated by MFP. For general Tennis, drills, and some doubles play, I usually cut the Exercise Calories MFP states by one-half. I fear the Calorie burned during Exercise reported by MFP and other calculators are way too high. Not having accurate estimates for Exercise Calories can throw off TDEE by 20% to 50% potentially.

I've double checked a few of the entries on MFP for tracking exercise calories with the METs system of estimating calorie expenditure and it seems to be using that system. Obviously, you might want to double check them for yourself in case it is a user created entry, though. I use the following METs Compendium to estimate calories: http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf

Take the MET level of the activity and multiply it by your total body weight in kilograms and then by 0.0175 to get Calories per Minute.