TDEE or eating back calories?

insaneteabag

Hi all!

I was wondering which method you all use in terms of calories and diet - following your average TDEE calories or eating back calories?

I've recently purchased a polar heart rate monitor to track the accurate calories burned during my exercise sessions and am surprised (but happy!) that I'm actually burning a lot more than I thought (500-600 per session).

My BMR is 1500 and TDEE (with mod activity level) is 1850 and I used to aim for 1500 calories on none training days and around 1800 on training days. I've now started eating back calories burned and aiming for 1500 net calories per day - does anyone else do this method and if so is it better than just averaging out with the TDEE instead of eating back?

I must admit I'm a little scared of putting weight on judging with how much food I'm eating to hit the 1500 net calories!

Also, and this might sound like a very silly question but I thought I'd throw it out there; how accurate is the BMR figure? I used scoobys calculator which I've heard is the most reliable but my query is I'm very heavy for my height and build - 11.3 stone and 5'6, which I believe is why I have a high BMR and BMI (I'm apparently obese).. But I'm a size 10 and have a healthy body fat percentage. Do I really need 1500-1800 calories a day?

Thanks in advance for all your thoughts!

Ready2Rock206

I use TDEE - trying to hit a moving target just doesn't work at all for me. And I can't find an accurate way to calculate what I'm actually burning anyway. HRMs are only good for very limited activities and everything else is pretty much a total guess. Finally - I just don't burn many calories - I've used an HRM and the amount of calories I've earned is so very low its not even worth it for me to track anyway.

Really though it just depends on what works best for you. There's pros and cons to each method.

jessicagrieshaber

I find that using the TDEE method is easier to stick to. That way, you don't have to account for how many calories you lost during exercise for that day. It allows you to eat what you want as long as you are within your calories, and you're always aiming for the same total per day. Easy!

Allelito

What kind of exercise are you using your HRM for? AFAIK it's only meant to use for stady-state cardio exercises like running, not for HIIT, strenght, interval, walking etc, or the estimated calorie burn will most likely be off.
If you still lose weight eating back all the calories it tells you you're burning, then that's fine, otherwise eating back only 50-75% might be a good idea!

EDIT: And to reply to the question - I use the senedary option and eat back ~50% of my exercise calories.

AmyRhubarb

If your numbers are fairly accurate, then either method should come out about the same. I prefer the TDEE method because I like having the same calorie goal every day. I still track workouts with a HRM, and I make a note of the burn, but log it as 0 cals burned so my cal and macro goals don't change at MFP. On less active days I may eat less, or on a day where I've burned more than my usual amount I'll eat more. And when I've got a special event such as a birthday, wedding or holiday, I know I can eat all the way to maintenance and I won't gain.

That's what I like about TDEE. For others, eating back cals works best - figure out which is easiest for you to figure and stick to.

SezxyStef

I use TDEE but that's because I lift and my exercise is very consistent.

I adjust from season to season as I know it changes based on my exercise ie cardio in the summer increases my TDEE to about 2400 where as in the winter it's 2k

PeachyCarol

TDEE is good only if your exercise is consistent.


I use MFP's NEAT because my health is variable and my exercise isn't consistent.

cwolfman13

I'm pretty consistent in my exercise so I use TDEE. Keep in mind that if done correctly, and when comparing apples to apples rate of loss goals, the two methods are basically 6 of 1, half dozen of the other...the only difference is where you account for exercise...otherwise you should arrive at pretty much the same place...your total calorie intake with either method should be fairly close.

earlnabby

I am still using NEAT but I am keeping good records to prepare to switch to TDEE for the final push to goal and transition into maintenance. I am very consistent in my exercise so leveling it out so I eat a similar number of calories makes sense.

Right now I feel like Goldilocks: workout days I have too many calories to eat, rest days I have too few, walking only days are just right.

FitPhillygirl

I just switched to TDEE. This method will be much easier for me because I exercise 6 to 7 days a week and don't need to lose any weight.

_lyndseybrooke_

Personally, I refuse to eat less on days I don't work out. Screw that noise. In fact, one of my rest days is also my refeed day when I eat to maintenance, so I'm actually eating more on a day that I'm relatively inactive.

I'd rather eat the same amount on a daily basis with no guess work. Let's say I'm planning a workout at night, so I "eat back" the calories I plan to burn throughout the day. Then something comes up and I can't exercise that night. So, of course, I end up feeling guilty for eating back calories I ended up not even burning and I feel like I have to make up for it the next day by eating less or exercising more.

No, that sounds awful. My workouts are consistent, so there's no need to eat more or less on certain days based on activity level. TDEE all the way.

sijomial

I use MFP's eat back exercise calories method as my day's & week's burns vary enormously. I also need to fuel my long cycle rides on the day.

arober11

Out of curiosity which of the 6 or so TDEE formula are you using (If you wern't aware of the variety, the following app may be of interest ). Also which app(s) are you using to capture your sessions? I ask as they (Runtastic, Adidas miCoach, MapMyFitness, Polar Beat, Endomondo, Fitbit......) all have different VO2max formula (estimation of the Oxygen => Calories consumed), which leads to wildly varying estimates of calories burnt in a given session. For example a 3K walk with the same HRM paired to Runtastic, Endomondo, and MapMyWalk produced the following calorie estimates for the same circuit:

Francl27

I use Scooby. I didn't like the idea of eating so little on rest days, and I walk a lot and it's annoying to figure out the calorie burned for that.

Mr_Knight

insaneteabag wrote: »

I was wondering which method you all use in terms of calories and diet - following your average TDEE calories or eating back calories?

They amount to the same thing, and MFP can be easily used for either approach. Just use whichever makes your life easier.

:drinker:

earlnabby

arober11 wrote: »

Out of curiosity which of the 6 or so TDEE formula are you using (If you wern't aware of the variety, the following app may be of interest ). Also which app(s) are you using to capture your sessions? I ask as they (Runtastic, Adidas miCoach, MapMyFitness, Polar Beat, Endomondo, Fitbit......) all have different VO2max formula (estimation of the Oxygen => Calories consumed), which leads to wildly varying estimates of calories burnt in a given session. For example a 3K walk with the same HRM paired to Runtastic, Endomondo, and MapMyWalk produced the following calorie estimates for the same 3K circuit:

I am calculating it according to my actual numbers. I started April 1 and am being as perfect as possible in my logging. At the end of the month, I will add up all calories eaten, add in 3500 calories for each pound lost, and divide by 30 to get my TDEE. I will then subtract 600-700 calories to get my deficit target. Based on the first half of the month, it should end up around 2800 TDEE so I will eat around 2100-2200 calories. I calculated according to Scooby and got an estimated TDEE of 2761. Fitbit is giving me a TDEE of 2623. I trust my numbers more.

ETA: I use Map My Fitness and Fitbit, plus log my swimming and water aerobics separately.

arober11

@earinabby - Ok, that's one way to reduce the error. Only downside is the month of data required to come up with your TMEE, from a food diary (+/- 10% from the numbers in the Food Database ) + weight change data (+/- 2% scales / hydration). Out of curiosity once you have a TDEE number would you consider indicating if the Scooby or Fitbit guestimate was closest? I ask as I've managed to get a 700-800 Kcal difference in my TDEE, depending on whose maths I use.

charlesmauch

earlnabby wrote: »

I am calculating it according to my actual numbers. I started April 1 and am being as perfect as possible in my logging. At the end of the month, I will add up all calories eaten, add in 3500 calories for each pound lost, and divide by 30 to get my TDEE. I will then subtract 600-700 calories to get my deficit target. Based on the first half of the month, it should end up around 2800 TDEE so I will eat around 2100-2200 calories. I calculated according to Scooby and got an estimated TDEE of 2761. Fitbit is giving me a TDEE of 2623. I trust my numbers more.

This is incredibly simple (I love it).

earlnabby

arober11 wrote: »

@earinabby - Ok, that's one way to reduce the error. Only downside is the month of data required to come up with your TMEE, from a food diary (+/- 10% from the numbers in the Food Database ) + weight change data (+/- 2% scales / hydration). Out of curiosity once you have a TDEE number would you consider indicating if the Scooby or Fitbit guestimate was closest? I ask as I've managed to get a 700-800 Kcal difference in my TDEE, depending on whose maths I use.

Right now, Scooby is closest to my 15 day numbers.

earlnabby

arober11 wrote: »

@earinabby - Ok, that's one way to reduce the error. Only downside is the month of data required to come up with your TMEE, from a food diary (+/- 10% from the numbers in the Food Database ) + weight change data (+/- 2% scales / hydration). Out of curiosity once you have a TDEE number would you consider indicating if the Scooby or Fitbit guestimate was closest? I ask as I've managed to get a 700-800 Kcal difference in my TDEE, depending on whose maths I use.

Nothing is going to be perfect. When I decide to switch, I am sure I will need to adjust up or down some in "real world" use, plus down as I lose more weight. Playing around with Scooby's calculator, their numbers indicate a reduction of about 75 calories for each 10 lb lost. I was thinking of dropping by about 100.

insaneteabag

Allelito wrote: »

What kind of exercise are you using your HRM for? AFAIK it's only meant to use for stady-state cardio exercises like running, not for HIIT, strenght, interval, walking etc, or the estimated calorie burn will most likely be off.
If you still lose weight eating back all the calories it tells you you're burning, then that's fine, otherwise eating back only 50-75% might be a good idea!

EDIT: And to reply to the question - I use the senedary option and eat back ~50% of my exercise calories.

I use my HRM for everything! I didn't know it wasn't designed for HITT.. Oops! But when I'm logging and eating back the calories I always round down and generally don't manage to eat all the calories back - usually there's a few hundred left. Seems a bit pointless really doesn't it!

insaneteabag

mamapeach910 wrote: »

TDEE is good only if your exercise is consistent.


I use MFP's NEAT because my health is variable and my exercise isn't consistent.

Yeah my exercise varies also - some weeks I can do 5 days of HIIT and the best it will just be one or two and maybe a run. I always worry that I will end up over eating on the weeks where I don't burn as much :-/

insaneteabag

earlnabby wrote: »

I am still using NEAT but I am keeping good records to prepare to switch to TDEE for the final push to goal and transition into maintenance. I am very consistent in my exercise so leveling it out so I eat a similar number of calories makes sense.

Right now I feel like Goldilocks: workout days I have too many calories to eat, rest days I have too few, walking only days are just right.

I know exactly what you mean. Today was my first rest day since I began eating back exercise calories and I really struggled to keep within my calorie allowance! But maybe it's worth sticking with for now. I will definitely go back to TDEE once I'm at maintainance!

insaneteabag

LyndseyLovesToLift wrote: »

Personally, I refuse to eat less on days I don't work out. Screw that noise. In fact, one of my rest days is also my refeed day when I eat to maintenance, so I'm actually eating more on a day that I'm relatively inactive.

I'd rather eat the same amount on a daily basis with no guess work. Let's say I'm planning a workout at night, so I "eat back" the calories I plan to burn throughout the day. Then something comes up and I can't exercise that night. So, of course, I end up feeling guilty for eating back calories I ended up not even burning and I feel like I have to make up for it the next day by eating less or exercising more.

No, that sounds awful. My workouts are consistent, so there's no need to eat more or less on certain days based on activity level. TDEE all the way.

I totally agree with that. It happened to me once - had a huge gym session planned so ate like a king then last minute ended up working really late and felt guilty all night. I generally tend to gain my apatite in the evening so I try to save my extra calories for after my gym sessions now so that doesn't happen! But I like your way of thinking - life's too short for fretting over it!

insaneteabag

arober11 wrote: »

Out of curiosity which of the 6 or so TDEE formula are you using (If you wern't aware of the variety, the following app may be of interest ). Also which app(s) are you using to capture your sessions? I ask as they (Runtastic, Adidas miCoach, MapMyFitness, Polar Beat, Endomondo, Fitbit......) all have different VO2max formula (estimation of the Oxygen => Calories consumed), which leads to wildly varying estimates of calories burnt in a given session. For example a 3K walk with the same HRM paired to Runtastic, Endomondo, and MapMyWalk produced the following calorie estimates for the same circuit:

I've tried a few different formulas and they're all pretty similar. Most of them give me a TDEE of 1800 calories and in actual fact this is pretty much where I'm finishing most (exercise) days anyway - even if my calories lost is a bit higher.

I don't use any of the apps for calories loss, I just go off my HRM. I'm beginning to think maybe going to an average TDEE would be best!

insaneteabag

Thanks so much for all your advice and info. I think if my exercise was consistent I'd follow the TDEE but my weeks vary so much! This week I've been a machine!

Regarding my HRM - can anyone give me a reason as to why they might not be reliable for HITT training? I have a Polar F4 if that helps. I have been feeling so happy with the results it gives me and I dread to think that it's been lying to me

I've been eating back for almost a week now and so far I haven't gained weight (haven't lost either but it's a very slow process for me!) So I might give it a few more days and see what happens!

tomatoey

TDEE is just so much easier. No need for devices

insaneteabag

[/quote]

This is what I did. I used MFP's NEAT method and ate back my exercise calories when I was trying to lose. When I got to my goal weight, I switched to TDEE and just used my own history as a guide. I still ended up losing a bit more than expected because I didn't trust my numbers and by the time I actually increased my maintenance calories enough, I'd lost an additional five pounds. It's so nice not having to calculate exercise burns.
[/quote]

I quite like eating back the calories because it pushes me to work harder during my exercise sessions. Although that's on the assumption that my HRM is actually giving me an accurate reading!

It's really made me train a lot this week - like I wanted to play with my new toy, haha!

I'm sure it won't last long though

I'll definitely go to TDEE once I'm at maintainance. Unfortunately my weight loss has been very very slow so far - I wondered if maybe I was under eating which was another reason for eating back after exercise. It never used to be this difficult, I blame age!

KatieLK14

Help! What is the difference? (I mean...I know what TDEE is and currently I'm eating back a little bit of my exercise calories but..yeah...)

999tigger

KatieLK14 wrote: »

Help! What is the difference? (I mean...I know what TDEE is and currently I'm eating back a little bit of my exercise calories but..yeah...)

If you are using tdee then you do not eaback calories as you have already been given credit for your exercise. Its just a way of smoothing out the calorie number in advance.

I started with neat by default, but I prefer it because it motivates me to exercise to eat more. Im uncomfy taking credit for something in advance and prefer to eat what I kill. I do that much exercise its always an option to carry some calories over, especially as part of my workouts happen late at night my exercise soemtimes straddles midnight. I might switch to tdee during transition, but I like motivating myself to do the exercise.

In terms of the HRM dont forget the primary function of a heart rate monitor is to monitor heart rate, its then most useful montoring steady state cardio. Hiit relies on the extra burn calories under EPOC which are very difficult to calculate as they depend on the individual. The good thing is no matter the estimate your body gets 100% of the burn. Either take the afterburn side of hit as a bonus or just monitor what effect its having by varying the % or amount of calories you eatback.

If your weight loss is slower than you expect based on the math be patient, but you cna also reduce the amount you consume or eatback.

scookbey

How accurate are those heart monitors? I wanted to purchase one but when browsing through the posts, I read that the monitors give a false number for calories burned. Safe bet: I would still just eat half of cals burned.