What Are BMR and TDEE?

BMR (Basal Metabolic Rate) is the amount of energy (calories) your body burns at complete rest, just to keep you alive—think breathing, pumping blood, and keeping your organs functioning. Various factors like body weight, muscle-to-fat ratio, age, sex, and genetics can influence your BMR. Knowing your BMR gives you a baseline for how many calories you need in a day, even if you do nothing else.

TDEE (Total Daily Energy Expenditure) goes a step further by adding the calories you burn through everyday tasks (like walking, cleaning, or working) and exercise. It’s a helpful way to figure out how many calories you actually need each day—whether you’re looking to lose weight, maintain, or build muscle.

Keep in Mind: It’s Only a Starting Point

This calculator is meant to give you a rough idea of your daily calorie needs, but it doesn’t account for every personal factor (like hormones, health conditions, or unique dietary requirements). Think of it as a guide, not a strict rulebook.

What Are BMR and TDEE?

BMR (Basal Metabolic Rate) is the amount of energy (calories) your body burns at complete rest, just to keep you alive—think breathing, pumping blood, and keeping your organs functioning. Various factors like body weight, muscle-to-fat ratio, age, sex, and genetics can influence your BMR. Knowing your BMR gives you a baseline for how many calories you need in a day, even if you do nothing else.

TDEE (Total Daily Energy Expenditure) goes a step further by adding the calories you burn through everyday tasks (like walking, cleaning, or working) and exercise. It’s a helpful way to figure out how many calories you actually need each day—whether you’re looking to lose weight, maintain, or build muscle.

Keep in Mind: It’s Only a Starting Point

This calculator is meant to give you a rough idea of your daily calorie needs, but it doesn’t account for every personal factor (like hormones, health conditions, or unique dietary requirements). Think of it as a guide, not a strict rulebook.

Sticking to a fitness plan is easier said than done. Life happens—work schedules get crazy, family obligations pop up, and motivation can wane over time. But consistency is the key to seeing real, lasting results. Here are five tips to help you stay on track and reach your goals.

1. Set Realistic Goals

Start by defining what “success” looks like for you. Do you want to lose weight, build muscle, increase your strength, or simply feel more energetic? Whatever it is, make your goals specific and achievable. Instead of aiming to “get fit,” decide you want to run a 5K, lift a certain weight, or lose a specific number of pounds over a set period. This clarity keeps you focused and motivated.

2. Schedule Your Workouts

It’s easy to skip a workout when it’s not in your calendar. Treat your fitness routine like any other important appointment—block out time for it, just as you would for a doctor’s visit or a work meeting. Whether it’s 30 minutes before work, during your lunch break, or in the evening after dinner, locking in a set time helps create a lasting habit.

3. Track Your Progress

Progress tracking goes beyond just weighing yourself. Note down your workout stats, measure your waist, time your runs, or record how many push-ups you can do. Being able to look back and see improvements—no matter how small—can be incredibly motivating and reinforces that your hard work is paying off.

4. Find Accountability

Accountability can come in many forms: a workout buddy, an online group, or a personal trainer. When someone else is expecting you to show up or check in, you’re far more likely to follow through. It can also be as simple as sharing your goals publicly, or regularly posting updates on social media—knowing others are watching can push you to stay consistent.

5. Celebrate Small Wins

Fitness journeys aren’t just about the final destination. Every step you take toward your goal matters. Reward yourself when you hit mini-milestones—like completing a certain number of workouts in a row or hitting a new personal record. It doesn’t have to be a big reward; sometimes a new piece of workout gear, a relaxing bath, or even just taking a moment to acknowledge your hard work can keep you excited about moving forward.

Consistency is a journey, not a quick fix. By setting realistic goals, scheduling your workouts, tracking your progress, finding ways to stay accountable, and celebrating small victories, you’ll build the habits that lead to sustainable success. Remember—every healthy choice you make adds up, and over time, these choices will transform both your body and your mindset.

If you’re looking for personalised guidance on this journey, consider working with a qualified personal trainer who can tailor a plan to your goals, schedule, and lifestyle. You don’t have to do this alone—get the support you need, and watch your results follow!