Thread: What exactly does BMR account for?

I’m having trouble figure out what numbers I need to be using. For reference, I’m 5’7 and ~154lb

My BMR comes out to around 1650 calories. What is that accounting for? Does it take into account sitting up, shifting in chair, moving my computer mouse around, typing, etc? Or is it just laying down not moving all day?

Is RMR more accurate? That comes out to maybe 1850-1950 calories. My watch gives me an estimate if I walk around, pace around, do cardio, etc, but I don’t see any change if I’m sitting in my chair playing my game, or tossing and turning, or writing, etc.

if I burn 500 calories through workouts, yard work, etc. should I add that to RMR or BMR?

My thoughts is that I must be burning about 15 calories and hour over 15+ hours (the time I’m awake) through small movement my watch doesn’t pick up on. That’s why I’m wondering if I should start adding those active calories to my RMR and not BMR.

Originally Posted by xsquid99

BMR and RMR are really both irrelevant numbers when it comes to the weight loss equation. BMR by definition is the amount of calories you burn in a completely fasted and no-movement state. Basically if you laid in bed all day and didn't move, thats your BMR. RMR includes light movement for essential functions only (eating, going to bathroom, etc).

TDEE (Total Daily Energy Expenditure) is the key number.

TDEE = BMR + NEAT (non-exercise activity) + EAT (exercise activity) + TEF (thermic effect of food)

You will never know how many calories you burn during exercise or for any functions. The only way to get a decent estimate on your TDEE is to meticulously track your calories for multiple weeks and watch what your weight does over that time. If it stays the same, then you know you're generally eating at maintenance (TDEE).

So let’s say I use this TDEE equation. If my BMR is 1650 calories and I add my TEF (let’s estimate 150 calories), that would give me 1800 calories burned just by eating and existing.
So now my watch keeps track of my waking and exercise and the calories I burn when doing so. Assuming the watch is accurate, if I burn 700 calories in that day, I’d add that to my 1800, correct? And that would give me 2500 calories total (excluding any small things my watch can’t pick up on, such as NEAT, which may of may not make a difference).

So if I eat 1800 calories on a day where my watch says I burned 700, that would mean I am in a 700 calorie deficit, correct? (Again, assuming the watch is 100% accurate)

Thank you for your help.

Originally Posted by Lizzy3200

So let’s say I use this TDEE equation. If my BMR is 1650 calories and I add my TEF (let’s estimate 150 calories), that would give me 1800 calories burned just by eating and existing.
So now my watch keeps track of my waking and exercise and the calories I burn when doing so. Assuming the watch is accurate, if I burn 700 calories in that day, I’d add that to my 1800, correct? And that would give me 2500 calories total (excluding any small things my watch can’t pick up on, such as NEAT, which may of may not make a difference).

So if I eat 1800 calories on a day where my watch says I burned 700, that would mean I am in a 700 calorie deficit, correct? (Again, assuming the watch is 100% accurate)

Thank you for your help.

I would assume your watch is NOT accurate. Tracking calories burned through activity probably isn't worthwhile because it's almost impossible to do it accurately. Best practice IMO is to estimate your TDEE, the adjust using changes in your average weight.

You can lose weight without using any complex formula, especially if you count and adjust calories based on results. My watch barely tells time accurately.

^ As the guys above have said, keep it simple.

Losing weight is about the broad strokes, not about precision. Just set a daily calorie target and don't exceed it. Do this for 2 weeks, weighing yourself every morning. If the trend is down (maybe 1lb a week) then all is well, keep going. If not, make a small adjustment and try again.

You can eat the same on training days and off days. Formal exercise actually doesn't impact TDEE much.