BMI, BMR & TDEE Explained: How to Plan Your Nutrition in UAE

Eating “healthy” without numbers can feel like guesswork. You might be eating too much for fat loss or too little for muscle gain. That’s where BMI, BMR, and TDEE come in: three simple tools that show you exactly how much fuel your body needs.

If you’ve ever asked, “How many calories should I eat to lose weight? Or to build muscle?”—This guide is for you.

🧠 Why These Numbers Matter

Think of your body like a car. BMI tells you if the car is underweight, healthy, or overloaded. BMR shows how much fuel it burns just sitting still. TDEE is the real-world total when you actually drive.

Together, they give you a roadmap—so your diet stops being a guess and starts being a plan.

🧱 Essential Numbers Explained

BMI (Body Mass Index)

✅ Quick snapshot of weight vs. height.

• <18.5 → Underweight

• 18.5–24.9 → Normal

• 25–29.9 → Overweight

• 30+ → Obese

👉 Use our BMI calculator to find your score instantly.

BMR (Basal Metabolic Rate)

✅ Calories burned at complete rest—just to stay alive.
Includes: breathing, circulation, cell repair, organ function.

Example:

• Male, 80kg, 180cm → ~1,850 kcal/day

• Female, 65kg, 165cm → ~1,450 kcal/day

This is your body’s “baseline.”

TDEE (Total Daily Energy Expenditure)

✅ Your BMR × activity factor.
It adds in walking, workouts, even digestion.

• Sedentary: BMR × 1.2

• Moderate activity: BMR × 1.55

• Very active: BMR × 1.75

👉 TDEE is the real target for planning fat loss, muscle gain, or maintenance.

🔁 How to Apply It in Real Life

Goal: Fat Loss

Approach: Eat ~300–500 kcal below TDEE.
Supports: steady fat loss while protecting muscle.
👉 Try:

• ISO-XP Whey Protein Isolate (lean protein, low calorie)

• Thermo Fat Burner (metabolism support)

• Green Tea Extract (natural thermogenic)

Goal: Lean Muscle Gain

Approach: Eat ~200 kcal above TDEE.
Supports: new muscle without excess fat.
👉 Try:

• Critical Oats (protein + carbs for breakfast fuel)

• Creatine Monohydrate (strength + growth)

• ISO-XP Whey post-workout

Goal: Energy & Active Lifestyle

Approach: Stay at TDEE but optimise macros.
Supports: stamina, recovery, daily performance.
👉 Try:

• ABE Pre-Workout (focus + endurance)

• Amino Fuel (recovery + reduced fatigue)

• Sparkling Protein Water (light hydration + protein)

🗣 FAQs

Q: Is BMI accurate if I’m very muscular?
Not always—muscle can make BMI show “overweight.” Use body fat % too.

Q: How often should I check BMI/BMR/TDEE?
Every 2–3 months or after lifestyle changes (new job, new training, etc.).

Q: Can supplements change BMI?
Not directly—BMI reflects weight/height. Supplements help support your nutrition strategy.

Q: Can I eat more on workout days?
Yes—aim at TDEE or slightly above for better recovery.

✅ Final Thoughts

BMI, BMR, and TDEE are your nutrition GPS. They remove the guesswork and make your goals measurable.

👉 Start today: calculate your BMI/BMR/TDEE on our free tool.
👉 Use products that match your goal—ISO-XP for protein, Fat Burners for weight loss, ABE Pre-Workout for stamina.
👉 Share your results in chat and get a free consultation from our specialists.

👨⚕️ Expert Support Tailored for You

Supplements are powerful tools—but the real results come when they’re combined with expert guidance. That’s why at SupplMentor, we don’t just provide products, we provide a full support system:

• Nutrition Specialist → designs custom meal plans tailored to your health, lifestyle, and goal (weight loss, muscle gain, or maintenance).

• Supplement Consultant → helps you choose the most effective products for your needs (energy, immunity, endurance, weight management, recovery).

• Fitness Coach → guides you with structured training programs, exercise selection, and workout schedules suited to your body and routine.

👉 With our experts, you’re not alone—we help you combine the right nutrition, supplements, and training into one clear, sustainable plan.