Some help needed about BMR-TDEE-Net cals

Raafje2015

Hello everybody,

First, sorry for any mistakes in my English (Its not my mother tongue).

I'm reading away for some months now but it is starting to dazzle me. I've started this journey in October '14 (finally got the click moment) and lost 22 pounds until the end of December. I've been eating around 1500 cal and part of the exercise cals back. My average net cals over the week are always under 1500 a day, especially because of eating on my training days (I don't eat everything back, just can get it done).

I'm 27 y/o female, 227 pounds (came from 249 in october) and 5.2ft. I cycle to work (4/5 days a week) which takes around 25-30 minutes one way (8km). On Monday, Wednesday and Friday I visit the gym for zumda, sh'bam, body attack, body combat, Grit Strength and some fitness ( total of 6 hours a week).

I've weighed myself last week and did not lose anything since the end of December, I'm worried because my net cals are under my BMR that I'm not eating enough (although never hungry). Can you tell me if I'm on the right track (have a lot to lose still) or do I have to up my cals? Don't know which way (BMR-TDEE-Net Cals) to go.

Thank you in advance,
Raafje2015

misskarihari

How much to you eat total? I don't mean net calories. I calculated your TDEE on scoobys workshop http://scoobysworkshop.com/accurate-calorie-calculator/ and it said that your TDEE is 2964 a day. To lose weight you need to eat less than that.

You say you eat 1500 and then "most part" of your exercise calories back. If the total intake for you is around 3000 calories, then you are eating at maintenance. If you can open up your diary it is easier for us to help you.

TimothyFish

There is no harm in eating below BMR. If what you are doing isn't resulting in weight loss, then reduce the amount you are eating. You might try sticking to your 1500 calories for a week or two without eating back exercise calories.

Raafje2015

Misskarihari, My top was around 2200 cal on a exercise day, the Net cal was under 1500 that day. Only some days I don't exercise at all but then I stick to the 1500. Maybe just worried for nothing but found it strange with so much to lose. I don't do TDEE but set calculated my BMR (1572) and eat back some exercise cals.

StaciMarie1974

Are you using a food scale? Being realistic about calories burned? Could be that you're estimating portions and eating more than you think AND overestimating burn.

But it also could be that you just need to keep doing what you're doing, and give it a few more weeks to see the results continue. If you've started new routines, are consuming more sodium, experiencing stress, not getting enough sleep, eating more carbs than previously, or you're at TOM - you could be retaining water which would mask weight loss on the scale.

Raafje2015

I use a foodscale and a HRM during workouts (even biking to work one or twice a week to get an estimated). I do a lot of HIIT workouts like combat and attack, does the HRM measure that correctly?

StaciMarie1974

HRM is good for steady state cardio. Meaning if you're constantly stopping & starting, that is not steady state cardio. Using a HRM for that would give a falsely high reading.

Raafje2015

Ok, that maybe explains something. Is it best to take 50% off the HRM cals for logging?

StaciMarie1974

This is where trial & error come in. If you're confident of your food log, and you're not losing weight over time, then calories burned may be the issue. (Or there may not be an issue and you'll see results in the next few weeks. Hard to say.)

If your energy levels are good and you feel you can trim back and eat fewer of your 'exercise calories' then try that.

One other problem potentially - and this is part of overestimating burn - is you may be double dipping. When you set your activity level did you consider biking to work as part of your regular activity? If you're set to 'active' then you probably don't want to log that part of your day. Its already counted.

Raafje2015

I had it on sedentary and 1 pound lose, MFP gave me 1600 cal. Some calculator gave me 1572 bmr with the Katy formule. And then I ate some of my exercise cal back including biking/gym. Do you think it's better to do the TDEE method?

StaciMarie1974

Sounds like you should keep going as you are, aiming for accuracy in food logging, and just give it more time.

Raafje2015

Thank you for all the help. I will just give it some time. I just freaked because it stalled after 22 pounds and i still have a long way to go.