Stay in the loop with all our activities, innovation and news.

Summary into BMR and TDEE

Maximising Your Fitness Goals: A Summary into BMR and TDEE

Welcome to our latest Elements4Life blog post!

Today, we’re delving into two crucial concepts that are often the cornerstone of any fitness journey – your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Understanding these can be the key to unlocking your fitness potential, whether you’re aiming to shed fat or build muscle.


How to Use BMR To Hack Your Diet



What is Basal Metabolic Rate (BMR)?

Simply put, BMR is the number of calories your body needs to perform basic life-sustaining functions while at rest. It’s the baseline number of calories you burn just by being alive.

How Can You Calculate Your BMR?

To get a ballpark figure of your BMR, you can use online calculators. However, for a more accurate reading, consider undergoing a body composition analysis. This is especially useful for those with unique body compositions, such as athletes.

One formula that stands out, particularly for those who don’t fit the ‘average’ mould, is the Cunningham equation: 500 + (22 x lean body mass in kg). This method is excellent for adjusting as your body composition changes, especially when you increase lean muscle mass.

Book InBody Scan

Factors That Influence Your BMR

Your BMR isn’t set in stone. It’s affected by various factors including genetics, age, sex, hormones, and most notably, your body composition. By focusing on increasing your muscle mass through exercises like HIIT and resistance training, you can effectively boost your BMR.

Understanding Total Daily Energy Expenditure (TDEE)

TDEE is essentially your BMR plus all the additional energy you expend through daily activities and exercise. To calculate your TDEE, multiply your BMR by a factor that correlates with your activity level.


How to Use BMR To Hack Your Diet


The Role of Diet in Achieving Your Fitness Goals

Fat Loss

For fat loss, the principle is straightforward – consume fewer calories than your TDEE. A safe and sustainable approach is to reduce your daily intake slightly, say by 200-300 calories. Prioritising high-protein, low-calorie foods like tilapia, Greek yogurt, and chicken breast can help ensure that the weight you lose is primarily fat.

Muscle Gain

On the flip side, if muscle gain is your aim, you’ll need to exceed your TDEE. A good target is to increase your daily intake by about 15%. However, this doesn’t mean just loading up on protein. While protein is crucial, a balanced increase that includes carbohydrates is essential. Remember, overdoing protein won’t necessarily translate to more muscle.

Final Thoughts

Whether your goal is to lose fat or gain muscle, the key is to tailor your diet and exercise plan based on your unique BMR and TDEE. Consistency and regular monitoring are vital to ensure you’re on the right track. Most importantly, remember that a balanced diet is crucial, regardless of your fitness objective.

We hope this Elements4Life post has shed light on how BMR and TDEE can be your allies in reaching your fitness goals.

Keep following our Elements4Life blog for more insights and tips on achieving your best health and fitness levels!


How to Use BMR To Hack Your Diet

Make a positive change in your life?



Online workouts, holisitic products, upskilling courses, and more...

All our core products are designed to address the fundamental link between healthy soils, plants, water, animals and humans.


VAST Fitness Academy. Get your personal training certifications here. With our accredited courses, you can become a certified personal trainer quickly and affordably.


Our Functional Training Master Course helps you become a confident, knowledgeable and effective Functional Trainer. You will learn the tools and techniques to make your clients feel empowered while they work towards their health goals. This course is designed to ensure that you have the skills necessary to create meaningful and lasting change in the lives of your clients.


CURRENT ACCESS OFFER – $15AUD per month – LIMITED TIME – Use Discount Code “75%OFF” at the checkout! (normally $60 AUD per month)


Want to try the The Smoothie Diet?

Customised Ketogenic Meal Plan?

Water Filters & Devices?


  • Facilities:
  1. E4L Belconnen: 2 Ibbott Lane, Belconnen ACT 2617
  2. E4L Harrison: Unit 79/81 / 170 Flemington Rd, Harrison ACT 2914
  3. E4L Murrumbateman: 37 Rose St, Fairley Square, Murrumbateman NSW 2582
  • Tags: #Train4Life #Elements4Life


Please email us for membership details or to organise a gym tour with a lifestyle and fitness coach – getstarted@elements4life.com.au

Train4Life at Elements4Life



TOXIN DETOX? – Read Heavy Metal Detoxification Article HERE.


Key Words:

  • Elements4Life / E4L
  • healthy life 
  • healthy lifestyle
  • eating healthy plan
  • healthy meal plans
  • mental health care plan
  • workout plans
  • stay healthy
  • online workouts
  • online courses
  • become a personal trainer
  • the smoothie diet
  • the keto custom plan
  • self healing / exosomes
  • Best Gyms Canberra 
  • AlkaWay Water Filters
  • Hydrogen Devices


Delivering better experiences, coaching and culture to individuals, couples & families seeking better fitness results and lifestyle solutions.

What Our
Clients Say

Choose Your Trial Class


1. Privacy Policy Detail

This is the privacy policy for Elements4Life (E4L) ABN 68 1195 2794 7, all its related companies and E4L Franchised Clubs (collectively, Elements4Life) relating to the privacy of your personal information 

(Privacy Policy).

E4L is committed to protecting the privacy of the personal information it collects and receives.  E4L is bound by the Australian Privacy Principles (APP) contained in the Privacy Act 1988 (Cth) (Act).

This Privacy Policy applies to all your dealings with E4Lwhether at one of E4L’s clubs, E4L head office or via E4L website (www.elements4life.com.au).

This Privacy Policy seeks to explain:

The types of personal information E4L collects & holds;

How E4L collects and holds your personal information;

Why E4L collects, holds, uses and discloses your personal information;

How you may access and seek the correction of your personal information as held by E4L;

How you may complain about a breach of the APPs or a registered APP code (if any) that E4L are bound by, and how E4Lwill deal with such a complaint; and

If E4L is likely to disclose your personal information to overseas recipients and the countries in which such recipients are likely to be located (if it is practicable to specify those countries in this policy).

By using E4L website www.elements4life.com.au or completing any membership application forms, personal trainer forms, competition entry forms and filling any forms in the franchisee recruitment process, you accept this Privacy Policy and expressly consent to E4L’s collection, use and disclosure of your personal information in the manner described in this Privacy Policy.

2. Your Personal Information