TDEE confusion

credle071207

I just calculated my TDEE and I am slightly confused. My BMR shows 2150, and my TDEE is 2956. I have been told by my doctor to take in less than 2000 per day. Based on this TDEE calculation, should that 2000 be net calories, or total calories? In other words if I am burning between 600 and 800 at the gym and taking in less than 2000 total, should I be eating back some of those burned calories?

credle071207

Also, what are the ramifications of not eating back those burned calories?

juggernaut1974

TDEE, if calculated correctly includes the calories you burn doing regular day-to-day activity PLUS workout/gym calories.

So if your TDEE is 3,000-ish, and you eat 2,000-ish, that's a 1,000 calorie a day deficit ie a 2 lb/week average weight loss.

credle071207

Ok, that makes sense. If I want to average 2 lbs per week, is it unhealthy to take in less than 2000, or do I need to try to get up to that 2000 everyday?

cwolfman13

when you use TDEE, you should be including exercise activity in your activity level...as such, that activity would be accounted for and some estimate of that burn is included in your TDEE - whatever number/%. If your TDEE is truly 2900 calories then you should lose about 2 Lbs per week eating 2000 calories.

The only reason you eat back exercise calories with MFP is that MFP uses the NEAT method which only accounts for your day to day hum drum in your activity level...in other words, everything you do except for exercise. Exercise is extra activity that gets accounted for when you log it and then get those calories to eat back.

StaciMarie1974

2000-ish total seems reasonable. Meaning you should not stress out if you're a little over or a little under on a daily basis. In the long run the overs and unders will probably cancel each other out.

Keep in mind as you lose weight, you'll occasionally want to reevaluate your TDEE.

credle071207

I started this change about 5 months ago. I have dropped about 48 lbs. What I really want to do is make sure I am making a permanent change that is sustainable and healthy. Thanks for the help!