Understanding Your BMR & TDEE:
The Keys to Fat Loss
Ever wondered why some people can eat more without gaining weight, while others struggle to lose fat despite dieting? It all comes down to your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)—two critical factors in understanding how your body burns calories.
What Is BMR? Your BMR represents the number of calories your body needs to maintain basic functions like breathing, digestion, and circulation while at rest. It’s essentially the energy your body uses just to keep you alive.
What Is TDEE? Your TDEE includes your BMR plus any calories burned through activity—exercise, walking, fidgeting, and even digestion. This total represents how many calories you burn in a day, making it the key to determining how much you need to eat for fat loss, muscle gain, or maintenance.
How to Use BMR and TDEE for Your Goals:
Fat Loss: To lose fat, you need to eat fewer calories than your TDEE, creating a calorie deficit. Knowing your BMR ensures you don’t dip too low, which can slow metabolism.
Muscle Gain: To build muscle, you must consume more calories than your TDEE, providing the extra energy needed for muscle growth.
Maintenance: If you're happy with your current weight and muscle mass, aim to match your calorie intake to your TDEE.
Bringing It Together: At Topo Fitness, we use data like your BMR and TDEE to create customized nutrition plans that align with your goals. Our trainers work with you to fine-tune these numbers and ensure you're on the right path, whether you're aiming to lose fat or gain muscle.
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