TDEE? Calorie intake?

micqs

Hello Forum! I am looking to adjust my calorie minimum set by MFP. And I keep reading TDEE and yadda yadda yadda. MFP has my calorie minimum at 1200. It used to be 1260 but because I lost 11 pounds, it adjusted it. Now I know 1200 is too low, hence why I want to adjust it. I typically eat between 1150-1450 cals per day depending on my exercise. I know you burn cals throughout the day so I did a little experiment today and wore my HRM for most of the day. I calculated and on average I burn about 180 cals per hour during just a normal day; no exercise, just typical household chores such as laundry, dishes, and my job at a day care. So I will burn about 4320 calories a day with no exercise. Is this my TDEE that I must account for or am I completely wrong in my thinking? If I am right, what should my calorie minimum be set at? If I am wrong, what on earth do I need to do in order to figure out the appropriate calorie minimum for myself? I am 25 years old, CW is 179, GW is 140. Hoping to achieve this in less than a year. I work out most everyday but some days I just dont feel like it! Haha. On the days I dont work out, I lead a pretty lightly active day doing house chores and work.

micqs

Bumping this for help! As well as to add:

I found a BMR calculator online (http://www.bmi-calculator.net/) This is telling me that my BMR is 1607 and that I should multiply it by activity level (1.375 some weeks) and that gives me a calorie intake of 2200 per day to maintain my current weight. Since I want to lose weight, it says I should reduce this number by 500-1000 per day. SOOOOOOO that would put me where I currently am or a little more (1200-1700). Now if I get back to exercising more, my calorie intake, according to this site, is 2490. So that would put me at 1490-1990. Is this correct and what I need to adjust my MFP to? HELP!

deksgrl

Read this: http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

__Di__

Hello Forum! I am looking to adjust my calorie minimum set by MFP. And I keep reading TDEE and yadda yadda yadda. MFP has my calorie minimum at 1200. It used to be 1260 but because I lost 11 pounds, it adjusted it. Now I know 1200 is too low, hence why I want to adjust it. I typically eat between 1150-1450 cals per day depending on my exercise. I know you burn cals throughout the day so I did a little experiment today and wore my HRM for most of the day. I calculated and on average I burn about 180 cals per hour during just a normal day; no exercise, just typical household chores such as laundry, dishes, and my job at a day care. So I will burn about 4320 calories a day with no exercise. Is this my TDEE that I must account for or am I completely wrong in my thinking? If I am right, what should my calorie minimum be set at? If I am wrong, what on earth do I need to do in order to figure out the appropriate calorie minimum for myself? I am 25 years old, CW is 179, GW is 140. Hoping to achieve this in less than a year. I work out most everyday but some days I just dont feel like it! Haha. On the days I dont work out, I lead a pretty lightly active day doing house chores and work.

Unfortunately, HRMs are inaccurate when used in the way you have just said. They are meant for exercise that raises the HR and are most accurate on HRs above 120bpm.

Do not rely on that reading you have just gained when wearing it throughout the day, it will give you inaccurate calorie allowances that will most likely scupper your weightloss.

micqs

Unfortunately, HRMs are inaccurate when used in the way you have just said. They are meant for exercise that raises the HR and are most accurate on HRs above 120bpm.

Do not rely on that reading you have just gained when wearing it throughout the day, it will give you inaccurate calorie allowances that will most likely scupper your weightloss.

I thought it was a little silly. Ive been doing more reading and someone recommended that fat2fit website. SO according to that my body fat percentage is unfortunately 42.4 So that gives me a BMI of 32.7 (obese) and a BMR of 1612. Going through it it gives me a TDEE of 1984. Then with the lose 10+Lbs I multiplied that by 20% and it gave me a minimum of 1588 cals per day. And if I go back to working out on a regular basis my min cal intake should be 1774.

Does this sound about right? I am awful at math and new at this. I just dont want to be damaging my progress by sticking with the minimum MFP gives.

cindybpitts

Bumping this for help! As well as to add:

I found a BMR calculator online (http://www.bmi-calculator.net/) This is telling me that my BMR is 1607 and that I should multiply it by activity level (1.375 some weeks) and that gives me a calorie intake of 2200 per day to maintain my current weight. Since I want to lose weight, it says I should reduce this number by 500-1000 per day. SOOOOOOO that would put me where I currently am or a little more (1200-1700). Now if I get back to exercising more, my calorie intake, according to this site, is 2490. So that would put me at 1490-1990. Is this correct and what I need to adjust my MFP to? HELP!

Never eat below your BMR. Your BMR is what your body needs for your organs to function if did nothing but sleep. scoobysworkshop.com is very helpful with this. I just put myself as lightly active or very active and it will figure it all out for you. If your calorie intake is 2200 then subtract 20% which is 1760 (2200 x .80 = 1760)...if your TDEE is 2490 (2490 x .80= 1992) ..always eat above your BMR but below your TDEE. Add me as a friend if you want or inbox a message if you want more help.

cindybpitts

Unfortunately, HRMs are inaccurate when used in the way you have just said. They are meant for exercise that raises the HR and are most accurate on HRs above 120bpm.

Do not rely on that reading you have just gained when wearing it throughout the day, it will give you inaccurate calorie allowances that will most likely scupper your weightloss.

I thought it was a little silly. Ive been doing more reading and someone recommended that fat2fit website. SO according to that my body fat percentage is unfortunately 42.4 So that gives me a BMI of 32.7 (obese) and a BMR of 1612. Going through it it gives me a TDEE of 1984. Then with the lose 10+Lbs I multiplied that by 20% and it gave me a minimum of 1588 cals per day. And if I go back to working out on a regular basis my min cal intake should be 1774.

Does this sound about right? I am awful at math and new at this. I just dont want to be damaging my progress by sticking with the minimum MFP gives.

something is not right..you should never eat below your BMR. Either your TDEE or BMR is not right. If your TDEE is 1984 then 1588 is right but the BMR is wrong as 1612. Try scoobysworkshop.com to compare what fat2fit gave you. Give me your weight, height, age and I can help you..also active or not. Allso your age.

micqs

I'm 25, female, current weight is 179, goal weight 140. I am lightly active. I work out most weeks 2-4 times. 62 inches. Current measurements are: neck 15.5 waist 36 hip 44 chest 42 And as stated, my bf% is. 42.4%I must've gotten the TDEE incorrect. This is so confusing. I just want to get on track. Ill tale a peek at the site you recommended.

micqs

I'm 25, female, current weight is 179, goal weight 140. I am lightly active. I work out most weeks 2-4 times. 62 inches. Current measurements are: neck 15.5 waist 36 hip 44 chest 42 And as stated, my bf% is. 42.4%I must've gotten the TDEE incorrect. This is so confusing. I just want to get on track. Ill tale a peek at the site you recommended.

This is what I get: I put my age in as 24. Just because I turn 25 in a month and a half


Your Daily Calorie Requirements
Basal Metabolic Rate (BMR) 1684
Daily calories to maintain weight (TDEE) 2316
Daily calories based on goal in step 6 1852

Graelwyn75

I would suggest getting something like a fitbit, which will calculates your calories burned outside of your workouts.
It then synchs with mfp and adds on anything extra you burn beyond your mfp activity setting.
It can also motivate you to move a lot more.

Graelwyn75

I'm 25, female, current weight is 179, goal weight 140. I am lightly active. I work out most weeks 2-4 times. 62 inches. Current measurements are: neck 15.5 waist 36 hip 44 chest 42 And as stated, my bf% is. 42.4%I must've gotten the TDEE incorrect. This is so confusing. I just want to get on track. Ill tale a peek at the site you recommended.

This is what I get: I put my age in as 24. Just because I turn 25 in a month and a half


Your Daily Calorie Requirements
Basal Metabolic Rate (BMR) 1684
Daily calories to maintain weight (TDEE) 2316
Daily calories based on goal in step 6 1852

Or, if you choose to go by this method, then you would be eating 1852 calories per day for an approx. 1Ib a week weight loss and not adding in exercise calories as those are already built in.

cindybpitts

I'm 25, female, current weight is 179, goal weight 140. I am lightly active. I work out most weeks 2-4 times. 62 inches. Current measurements are: neck 15.5 waist 36 hip 44 chest 42 And as stated, my bf% is. 42.4%I must've gotten the TDEE incorrect. This is so confusing. I just want to get on track. Ill tale a peek at the site you recommended.

This is what I got...BMR-1602 TDEE-2203 ...you should eat 1762 to lose weight. Dont eat exercise calories back because this is already added in. Start with this and you will lose. If you have a day when you are lazy then maybe eat a little less. This is about the same as mine. Be patient...it works.
I used http://scoobysworkshop.com/calorie-calculator/ to get these figures. Read, read ,read! You will understand it. I read it over & over and even wrote my BMR,TDEE, and what calories I should eat down so I would have it.

jonnythan

So I will burn about 4320 calories a day with no exercise. Is this my TDEE

No, that's your HRM proving that HRMs are horrendously bad at estimating calorie expenditure.

micqs

Or, if you choose to go by this method, then you would be eating 1852 calories per day for an approx. 1Ib a week weight loss and not adding in exercise calories as those are already built in.

So I wouldn't log my exercises? I notice some people put them in as single digits to log. Would I do this? I mean there are some weeks I'm right on key with exercising and others where I barely do it.

cindybpitts

All of the websites are slightly different which can be over whelming..I kept going to all of them and checking every night...just pick a number its not that much of a difference to matter. If one says eat 1700 and the other says 1800 then eat 1750 or stay between 1700 & 1800..dont get over whelmed by it.

Bean515

It's very possible and most likely accurate that your tdee is 2200. Mine is 2300. So sitting in bed all day and not eating (because even digestion has a cal burn) you burn 2200 calories sitting there while your body performs basic functioning. I eat around 1500 cals a day, soon to be upped to 1700....I only went that low to drop off some weight I gained back. There's a good chance you'll do fine consuming between 1400 and 1700 cals a day. I'd recommend consuming at the higher end of that range, especially if there's weight training involved. Even at 1700 you're putting yourself in a 500 cal per day deficit, plus in addition to what you are burning through exercise.

cindybpitts

Some people dont log exercise. I do but I still look at my total and I dont pay attention to the daily goal (which has added exercise calories)..thats on the food page at the bottom after you log food..you get the total.

deksgrl

I log that I did exercise just for a record that I did it, but put in 1 calorie so it doesn't change my food goal on my food diary.
The calorie burns on exercise in MFP are just estimates anyway, and it doesn't matter what the burn is, I'm still eating the amount I'm going to eat regardless.

deksgrl

It's very possible and most likely accurate that your tdee is 2200. Mine is 2300. So sitting in bed all day and not eating (because even digestion has a cal burn) you burn 2200 calories sitting there while your body performs basic functioning. I eat around 1500 cals a day, soon to be upped to 1700....I only went that low to drop off some weight I gained back. There's a good chance you'll do fine consuming between 1400 and 1700 cals a day. I'd recommend consuming at the higher end of that range, especially if there's weight training involved. Even at 1700 you're putting yourself in a 500 cal per day deficit, plus in addition to what you are burning through exercise.

You are confusing BMR and TDEE. BMR = basal metabolic rate (just what your body needs to function if you laid in bed all day, and the amount they would feed you if you were in a coma). TDEE = total daily energy expenditure (this is what you need for everything you do in your day, including exercise)

ingraha

And what is HRM?

__Di__

And what is HRM?

Heart Rate Monitor :flowerforyou: