I Need Help Please!!! (TDEE and BMR related)

psuLemon

SOME MATH

So this equals ( for my own stats that I posted in my earlier posts)

CONSUMED CALORIES: 2000 calories (x 5 days) + 1800 calories (x 2 days) = 13600

SUBTRACT my deficits: 797 calories (x 2 days) + 1097 calories (x 5 days) - this is from my daily deficit of 597 calories + 500 calorie workout

= Weekly deficit of 7052 a week which is about 2 pounds!!

IS THIS RIGHT? Someone please tell me it is because my brain hurts lol

Well if your TDEE is right, then if you eat 2000 calories daily (which you should even on non workout days), then you would have a 600 calorie per day deficit. Also, keep in mind, the the estimates for workout burns are just estimates, even if you use a fitbit or HRM or use the machines.

Just monitor it for a month and you will discover your true TDEE. If you average 1 lb per week, then your TDEE is 2500, if you average more, then it's higher.

Ashleyxjamie

I rounded it to a 500 calories a day deficit simply because I have a desk job and sit around all day then go to the gym but I go 5x a week and work my butt off

81Katz

Why do you have a 597 daily deficit PLUS a 500 calorie workout deficit?

I think you're confusing me now. Don't include any exercise calories.

Log how LONG you work out to make sure your activity level is legit, but just put the amount burned in a 1 calorie.

psuLemon

Keep in mind your TDEE of 2597 includes exercise. So here is the simple math.


2597 (TDEE) *.8 (20% deficit) = 2077

Calories consumed = 2000
Deficit = 597
Weekly deficit 4,179
Weekly Weight loss = 1.2 lbs per week.

erickirb

I rounded it to a 500 calories a day deficit simply because I have a desk job and sit around all day then go to the gym but I go 5x a week and work my butt off

If your TDEE is 2597 that would include an average of 2500/week from exercise or 357/day averaged out. so on days you workout your deficit will be larger than 597, but on days you don't workout it will be less than 597

Ashleyxjamie

Why do you have a 597 daily deficit PLUS a 500 calorie workout deficit?

I think you're confusing me now. Don't include any exercise calories.

Log how LONG you work out to make sure your activity level is legit, but just put the amount burned in a 1 calorie.

I thought because there a;ready was a 597 deficit I log my exercise too.. but I guess this is already included.. my brain seriously hurts. :embarassed:

Ashleyxjamie

Keep in mind your TDEE of 2597 includes exercise. So here is the simple math.


2597 (TDEE) *.8 (20% deficit) = 2077

Calories consumed = 2000
Deficit = 597
Weekly deficit 4,179
Weekly Weight loss = 1.2 lbs per week.

So this is all I should do + my regular workouts and not count my exercise because it is already counted? .... :ohwell:

erickirb

Why do you have a 597 daily deficit PLUS a 500 calorie workout deficit?

I think you're confusing me now. Don't include any exercise calories.

Log how LONG you work out to make sure your activity level is legit, but just put the amount burned in a 1 calorie.

I thought because there a;ready was a 597 deficit I log my exercise too.. but I guess this is already included.. my brain seriously hurts. :embarassed:

Your TDEE of 2597 x 7 = 18179, which inclueds and activity estimate that also includes your 2500 (500*5) cals from exercise.

erickirb

Keep in mind your TDEE of 2597 includes exercise. So here is the simple math.


2597 (TDEE) *.8 (20% deficit) = 2077

Calories consumed = 2000
Deficit = 597
Weekly deficit 4,179
Weekly Weight loss = 1.2 lbs per week.

So this is all I should do + my regular workouts and not count my exercise because it is already counted? .... :ohwell:

Yes

Mia_RagazzaTosta

Eat 2077 daily.

/thread.

Phrick

Keep in mind your TDEE of 2597 includes exercise. So here is the simple math.


2597 (TDEE) *.8 (20% deficit) = 2077

Calories consumed = 2000
Deficit = 597
Weekly deficit 4,179
Weekly Weight loss = 1.2 lbs per week.

So this is all I should do + my regular workouts and not count my exercise because it is already counted? .... :ohwell:

Yes

bingo

smilebhappy

bump to read later.....

Ashleyxjamie

Things are clear as mud now! lol. Now I just need to explain all of this to my boyfriend (we are dieting together)

Thanks again everyone!:drinker:

wswilliams67

Yes, but if I record my exercise, which I do just to keep track, would I need to eat anything back?

No. if you have already done all the math then the 2077 is already taking your average exercise burn into account. You could always eat a little less, but NEVER less than your BMR.

da_bears10089

morkiemama

This is a very fitting gif! Win!

Ashleyxjamie

Because I wasn't sure what to do... So i asked a question to get clarification. That isn't wrong I assume.

da_bears10089

Because I wasn't sure what to do... So i asked a question to get clarification. That isn't wrong I assume.

if it really bugs you to know how much you burn each day, and you don't want to go by averages, then don't do TDEE. If you want to log your exercise calories, then do it. Set MFP up to lose 1 lb a week, sedentary and then eat back your exercise calories. Otherwise, just take your TDEE - 15-20% and forget about logging in your calorie burns.

cmeiron

Keep in mind your TDEE of 2597 includes exercise. So here is the simple math.


2597 (TDEE) *.8 (20% deficit) = 2077

Calories consumed = 2000
Deficit = 597
Weekly deficit 4,179
Weekly Weight loss = 1.2 lbs per week.

So this is all I should do + my regular workouts and not count my exercise because it is already counted? .... :ohwell:

Yes.