How to Calculate BMR and TDEE?

If you want to start your fitness journey, knowing your TDEE can be very helpful.

So, what is TEE?

*Total Energy expenditure (TEE)* is the amount of energy your body uses to perform bodily functions, such as breathing, keeping your heart beating and various metabolic processes, plus daily activities and physical activity.

Your BMR is your ‘basal metabolic rate’. It’s the amount of energy your body burns if you did nothing but rest for 24 hours. Although it contributes to approx. 60% of TEE but you can’t do much to change this.

*Thermic effect of food (TEF)* or dietary induced thermogenesis (DIT), is the amount of energy expended by your body to digest, absorb and process the nutrients in your meals. It contributes to approx. 10% of TDEE and having a balanced diet will keep it in check.

*Physical Activity* is a factor that is based on the amount of activity a person undergoes. This includes deliberate exercise as well as other activities that a person may undergo as part of their job or typical daily activities. It contributes to 30% approx. of your TDEE and *this is the part where you can make a difference*

In order to burn fat, we must eat slightly less than our TDEE which will make the body to use your stored body fat as a source of energy.

To get an estimate of your TDEE, click on the below link

TDEE calculator

PS: It’ll give you an approx. value and you need to do some hit and trial to find out your actual TDEE.

Are Carbohydrates bad for you?

Carbohydrates are a component of food that supplies energy through calories to the body. The energy value of digestible carbohydrates is four calories per gram.

To state it simply, there are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. The difference between the two is simply the size of number of molecules.

No matter how big they are, all carbohydrates are made of carbon, hydrogen, and oxygen.

1 gm of Carbohydrates has 4 Calories.

Simplecarbohydrates are made up of only one (monosaccharide) or two (disaccharide) sugar units. Simple sugars include fructose, sucrose, glucose, maltose, and lactose. These may be found in table sugar, candy, honey, and syrups. Simple sugars provide quick energy.

Complexcarbohydrates are many single (monosaccharide) units that are linked together. Complex carbohydrates provide with relatively sustained energy. These are mainly found in Legumes, Whole grains and Starchy vegetables.


Many people choose to go on a low-carb diet to lose weight. While some low-carb diets are effective for some people, it doesn’t mean that carbs cause weight gain.

Excess calorie consumption causes weight gain. Consuming certain types of carbohydrates can indirectly contribute to the overconsumption of calories.

For example, if you eat a breakfast full of heavily processed sugary foods, you may get hungry shortly after eating and eat again. Whereas, choosing a breakfast that includes carbs, fiber and protein it helps you to stay full and satisfied so that you don’t eat again until lunchtime.

Energy balance- The science behind your weight

Energy is another word for “calories.” Your energy balance is the balance of calories consumed through eating and drinking compared to calories burned through physical activity.
What you eat and drink is ENERGYIN.
What you burn through physical activity is ENERGY OUT.
You burn a certain number of calories just by breathing air and digesting food. You also burn a certain number of calories through your daily routine. People who are more physically active burn more calories than those who are not as physically active.

ENERGY IN (calories consumed)
is greater than
ENERGY OUT(calories burned) over time
Then you are in ENRGYSURPLUS and as a result, you gain weight.

ENERGY IN (calories consumed)
is less than
ENERGY OUT (calories burned) over time
Then you are in ENERGYDEFICIT and as a result, you lose weight.

Though this seems like a simple equation but a lot of behavioural & physiological factors come into picture in real life.
Still, it helps to understand your body’s energy requirements and accordingly make changes in your lifestyle.