Weight loss isn’t magic—it’s math! (Educate Yourself to Lose Weight)
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What is Basal Metabolic Rate? (BMR)
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BMR is the number of calories your body burns just to stay alive. Even if you did nothing all day—just lying in bed—your body still needs energy to:
Breathe
Keep your heart beating
Maintain body temperature
Support brain function
This is your baseline calorie burn for survival, without extra movement.
Why Does BMR Matter?
Your BMR is the starting point for figuring out how many calories you actually need each day. But since you don’t just lie in bed all day, we need to factor in movement and activities—that’s where TDEE comes in!
How BMR Helps You Find TDEE
Your TDEE is your BMR + all the extra calories you burn from things like:
Walking, working, exercising
Doing chores, standing, moving around
To calculate TDEE, we first find BMR, then add the extra calories burned from daily activity. That’s how we figure out how many calories you need each day to maintain your weight!
Why You Need to Know BMR for Weight Loss
If you want to lose weight, you need to eat fewer calories than your TDEE (not just BMR). If you want to gain weight, you need to eat more than your TDEE.
Want me to help calculate your BMR and TDEE based on your weight and activity level? I can walk you through it!
The absolute simplest way to estimate your Basal Metabolic Rate (BMR) is this:
Men: Multiply your weight (in pounds) by 11
Women: Multiply your weight (in pounds) by 10
For example:
If you're a 180-pound man, your BMR is about 1980 calories per day
If you're a 150-pound woman, your BMR is about 1500 calories per day
This method gives a quick ballpark estimate without needing age, height, or complex formulas. It’s enough to start a weight loss plan and adjust as needed.
Now that You Have your BMR the last Step is getting your TDEE
Estimating your activity level is important because it helps determine how many extra calories you burn beyond your Basal Metabolic Rate (BMR). Here’s a basic way to categorize it:
Let me Break it Down for you So you can do it yourself.
BMR= your weight * 11 (10 if you're a girl)
BMR= 258lbs * 11 = 2,838 is my resting BMR
2,838 x 1.375(lightly active) = 3,902 = TDEE = Total Daily Energy Expenditure
Sedentary (BMR × 1.2)
Little to no exercise
Mostly sitting throughout the day
Lightly Active (BMR × 1.375)
Light exercise 1–3 days a week (like short walks, casual bike rides)
Moderate movement throughout the day
Moderately Active (BMR × 1.55)
Exercise 3–5 days a week (strength training, cardio, sports)
On your feet more often
Very Active (BMR × 1.725)
Intense exercise 6–7 days a week
Physically demanding job or lifestyle
Super Active (BMR × 1.9)
Hard physical labor OR athlete training multiple times per day
Step 1: Understand the Calorie Deficit for Weight Loss
Weight loss happens when you burn more calories than you eat. Since 1 pound of fat = 3,500 calories, you need to create a weekly deficit of 3,500 calories to lose 1 pound per week.
Break that down into daily numbers: 👉 3,500 calories ÷ 7 days = 500 calorie deficit per day So, you need to subtract 500 calories from your TDEE every day to lose 1 pound per week.
If my TDEE each day is 3,902calories with food and exercise to stay the same weight. In order to hit my weight loss of 1lb of fat loss a week I need to -500 from the 3,902.
3902-500=3,402 Calories a day in order to Lose 1 lb a week.
Step 2: Find Your Daily Calorie Goal
Take your TDEE and subtract 500 calories to get your daily intake for weight loss.
👉 Example:
If your TDEE is 2,500 calories, subtract 500 calories: 2,500 - 500 = 2,000 calories per day
If your TDEE is 3,000 calories, subtract 500 calories: 3,000 - 500 = 2,500 calories per day
This is the maximum amount you should eat daily to stay on track!
Step 3: Adjust the Deficit Based on Your Lifestyle
You can play with the numbers to make weight loss fit your routine: ✔ Eat 500 fewer calories per day (adjust meal portions, avoid unnecessary snacking). ✔ Burn 500 more calories with exercise (walking, weight training, cardio). ✔ Do a mix (eat 250 fewer calories and burn 250 calories through movement).
Example: If your daily goal is 2,000 calories, but you burn 250 calories in a workout, you could eat 2,250 calories that day and still hit your deficit.
