What is TDEE, BMR, and NEAT? (+Why They Matter)
If you’ve been tracking calories or wanting to have a better understanding of how weight loss works, you’ve probably run into some confusing acronyms—TDEE, BMR, NEAT. But the truth is, when you’re over 30, understanding these can make all the difference. Because the days of “doing what I’ve always done” to lose weight can change as we get older. I hit menopause in my late 40s so I know this struggle!
Why You Should Care
These aren’t just fancy sciency terms—they’re the building blocks of how to calculate your body math! When you understand how your body uses energy (calories), it’s way easier to know what to eat, how to move, and why you might be stuck on the scale.
So while I have written about how to add up the number of energy/calories your body burns daily, this is for you to have more of an understanding of what these words mean and why they matter. To do your calculations click here.
BMR: Basal Metabolic Rate
BMR is the number of calories your body needs just to keep your heart beating, your lungs breathing, and all that important stuff happening—even while you’re totally at rest.
The printout I give you when you come in to do an InBody (one way to get your BMR) says that your BMR number is the number of calories needed for “life sustaining” function. You are correct if you are thinking that you won’t drop dead just because you eat less than the “life sustaining” function number. Maybe it would be better if it was not function but to work at the highest level possible? But then we would have to get into nutrients and all the other things that tie into how your body works.
For now, we are sticking with math, which is quantity – this is not about quality – more on quality here.
We use our BMR number as our starting point because it’s how many calories your body would burn if you did *nothing* all day.
TDEE: Total Daily Energy Expenditure
TDEE takes your BMR and adds in all the calories you burn from moving, working out, and even digesting food. Because most likely you will not be completely sedentary for 24 hours straight. Some days you might think back and be angry with yourself because it might feel like it. I’m here to say that if you are reading this, give yourself some grace because you are trying to figure it out. I’m just here to guide you. Keep pushing and keep fighting for your health. I’m here when you are ready to work with me! To figure out, your TDEE (Total Daily Energy Expenditure):
- Calculate your BMR
- Multiply it by an activity factor – see table below (like 1.2 for sedentary or 1.55 for moderately active)
- The result = the calories you burn in a day
This is the number your body needs to stay at the same weight.
Activity Multipliers for TDEE
| Activity Level | Multiplier | What This Looks Like |
|---|---|---|
| Sedentary | 1.2 | Little to no exercise, desk job |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Extra Active | 1.9 | Very intense training or physical job |
NEAT: Non-Exercise Activity Thermogenesis
NEAT is all the little ways you move outside of workouts—walking between meetings, tapping your foot while watching Netflix, doing dishes, picking up kids. It’s not structured exercise, but it *adds up*. If you have ever met me I twitch quite a bit. My latest season is my wrists but it’s been eyes, legs, arms, etc. All that twitching helps my body move – I am a positive thinker haha – and I often credit it when I eat a donut and don’t gain 10lbs. (If you are over 30 you get it!).
Why NEAT Matters (Especially for Women Over 30)
As life gets busier, NEAT tends to drop. That lunch walk? Scrubbed for time. Quick errands? Skipped. Little losses in day-to-day movement can really slow your calorie burn. I walk nearly every day and I am wondering if any of you would be interested in a community walk together. It’s an idea we’ve been kicking around as we are seeing more and more women come to us for help and have requested a walking club. You in? – email me at jennifer@northglennhf.com to let me know!
Putting It All Together
When you’re over 30, your BMR can naturally dip if you aren’t actively building muscle. The tone of your physique can slowly go away over time even with no negative changes to your lifestyle as we get older and our hormones stop serving us. Your stress goes up and your activity continues to go down. So if you are not strength training, getting enough protein, amongst other things you need to regulate your health, that means:
- BMR = fewer starting calories
- NEAT = often lower without you noticing
- TDEE = significantly decreases over time
So if you’re trying to lose weight and guessing your calorie needs—now’s the time to stop.
How to Use This Around Your Goals
Use this guide as your roadmap:
- Calculate your BMR & TDEE.
- Add in daily steps and movement—to support your NEAT.
- Create a gentle calorie deficit based on your TDEE—even just 10–15% works.
Quick Wins You Can Do Today
- Track your NEAT for a few days using a step tracker or simply note how much you move.
- Add one 5-minute “NEAT booster”—like parking farther away or taking an extra flight of stairs.
- Use your TDEE number to guide meal choices, not guess from vague advice.
Want Personal Help? We’ve Got You
At NHF, we don’t leave you guessing. We help women over 30:
- Understand *their* unique levels
- Create habits that fit real life, even if you’re busy
- Lose weight without losing energy or sanity
Ready to understand your new body on a deeper level? 👉 Book a free intro and let’s figure it out—together.