Need a little help: Confused by BMR and TDEE

Arliah

Hi everyone,

I just bought an UP24 and love it, and I decided to switch from Weight Watchers (lost 30lbs on that) to MFP and macro ratios.

I have to grudgingly admit that I am a little confused in regards to how many calories I should consume to lose weight.

I am 34 years, 5f 3in and weigh 156lbs right now.

According to the BMR calculator (and double-checking with the Mifflin-St. Jeor equation), my BMR is 1377 calories. So far, so good.
My TDEE is, according to the calculators out there (I compared multiple), is 1895 (exercise 3 times a week for a little over an hour, running/elliptical and weights).

Am I correct in assuming that if I eat my BMR every day, I should theoretically lose weight? I am not so much concerned in how much I lose per week, but I would like to see a steady loss, whether it is slow or not.

Right now, my nutritional goals are set as 1200 calories with 45% carbs, 30% protein, and 25% fat.

Just trying to get an idea here if I am completely off with my thoughts or if I am heading into the right direction.

Thanks!
Aileen

TimothyFish

As long as you eat lower than you TDEE, you should theoretically lose weight, so yes, if you eat at BMR, you would lose weight. Realistically, it is hard to determine TDEE accurately, so to actually lose weight you need to eat well below it. But still, BMR would be sufficient to lose weight.

Arliah

@TimothyFish Thanks for your reply! I found the TDEE a little high for me, that's why I didn't think I could rely on that number - 20%, which would be 1516 and seems a little high for weight loss.

evarga12

This TDEE takes into account an estimated figure related to the amount of energy you are using. To lose weight you should be eating 15-20% below your TDEE. For me I have been loosing 1-2 pds a week with this 15% change.

I personally & currently like using roughly 35%P, 35%C & 30%F for my macro ratio.

Make sure you try to be consistent as possible with meeting your macros.

I use the IIFYM.com Calculator to give me a rough estimate...

There are a few Stickies on top of this sections that can help you understand a bit more.

Arliah

@evarga I am pretty consistent with my macros so far, I make an extra effort to not go over any grams or deviate from the percentages most of the time. Sometimes they are off by a percentage or two, but rarely. I am also still in the first week of using macros, so I expect to be a little more proficient in a few weeks.

As far as the percentages are concerned, I know that 35% C & P are unrealistic for me. I am having a hard time eating 30% P as it is, and I am not a person who can reduce carbs this drastically. But 45/30/25 seems to be working for me as far as not feeling hungry at all is concerned.

Like for many people, my weight loss has slowed with getting closer to my goal weight (135lbs for now). However, I have noticed changes in my body fat and the overall shape of my body. I can wear clothes again that have been in the last corner of my closet for the past three years or so, so I am thrilled with that.

Thanks for your insights!