TDEE for Daily Calories. What do you guys think?

UCCrista

I have been using TDEE to set my daily Calories for about a year. I works, if I work it (of course).

Now that I have lost close to 80 lbs., the TDEE suggestion is higher. Right now, I have my daily Calories set at 1660. That's less than my BMR of 1884, but it was a number I was comfortable with 20 lbs. ago.

On average, I run 3-4 per week, and I do yoga about 2-3 per week. When I do both in the same day, I usually burn 1500 extra Calories, as per Polar HRM.

These are the numbers I got today for TDEE:

From current 245.6 lbs. to 162 lbs. (Goal):
Sedentary: 1824
Lightly Active: 2090
Moderately Active: 2356

From current 245.6 lbs. to 200 lbs. (Comfortable point):
Sedentary: 2023
Lightly Active: 2318
Moderately Active: 2613

I have considered setting my Daily Calories to 1923. It's a compromise (average) between the two Sedentary suggestions.

Any thoughts/suggestions? I don't want to allow too many Calories and overindulge. At the same time, I feel like 2000 Calories might be too much. Of course, this is all partially my fear of regaining what I have lost speaking.

Thanks!

lcuconley

Congratulations on your progress!

I am confused...shouldn't your TDEE (total daily energy expenditure) go down when you lose weight?

Carlos_421

lcuconley wrote: »

Congratulations on your progress!

I am confused...shouldn't your TDEE (total daily energy expenditure) go down when you lose weight?

If everything else stays constant. I'm thinking activity level has gone up in this case.

OP, are these numbers taking into account weekly averages (days you do vs don't work out) or as using a high output day as the only standard?

malibu927

Are you estimating the TDEE at those goal weights? Usually people who follow TDEE will go with current weight and rework it with every 5-10 pounds lost.

MKEgal

My doctor (endocrinologist specializing in weight issues) and dietician say not to
eat back exercise calories, which is what you're considering.
I've been eating under my BMR, safely losing weight, my medical status is great,
I feel great.

If you've been losing weight at a safe rate, and your doctor is OK with your health
picture, why change anything?
If you're done losing, you're going to have to slowly & gradually increase calories
until you find your maintenance level.

This calculator from the Baylor College of Medicine might help, though it also
considers activity levels.
It will also tell you how many servings of various foods to eat to maintain a weight.
https://www.bcm.edu/cnrc-apps/healthyeatingcalculator/eatingCal.html

Yi5hedr3

You should NEVER eat below BMR - period!

mattyc772014

If you are looking to calculate TDEE, I recommend the following web link. I have used it for an average and its been pretty reliable. It uses all the methods to average out. Just remember these are estimates and to adjust your calories and macros to fit your plan. Allow at least 4 weeks to see results of your changes to calories. Maybe adjust to 1900 cals and give it some time to see how you do. Use your own instincts and data for your calories goals as well. I think you will do fine. Great job on your success!! High fives!!!

http://www.sailrabbit.com/bmr/

lemurcat12

Can't you estimate your TDEE based on your last month's results? I'd do that and just use the calculators to see if the number you get makes sense.

jemhh

What calculator is giving you those numbers? Is this an MFP Premium feature?

Ninkyou

malibu927 wrote: »

Are you estimating the TDEE at those goal weights? Usually people who follow TDEE will go with current weight and rework it with every 5-10 pounds lost.

I'm confused about this too. Are you using your current weight or goal weight to calculate TDEE? You should be using your current weight and recalculating as you lose weight every 5-10 lbs.

KickboxFanatic

If I'm reading your post correctly, you are currently at 245.6 lbs and exercising 3-4 days per week. Your sedentary caloric baseline (weight in lbs multiplied by 10) at 245 lbs would be 2,450 calories per day. With light exercise 3-4 days per week, your caloric needs (weight in lbs multiplied by 12) jumps to 2,947. So, reducing to 2,000 calories a day is a big jump, that's a third of your daily calories.

How many calories were you eating while you were losing the 80lbs? How long have you had your goal set at 1660? How are you feeling? Are you miserable, cranky, hangry? Cravings?

blues4miles

UCCrista wrote: »

On average, I run 3-4 per week, and I do yoga about 2-3 per week. When I do both in the same day, I usually burn 1500 extra Calories, as per Polar HRM.

1500 a day? A week? If that's what your HRM is telling you "extra" a day (above your BMR of 1800 of what not) then it is grossly overestimating. An average person burns 100 calories per mile running. An overweight person might be closer to 150-175. But it's not going to be as crazy high as people think it is. Then for comparison, think how hard you feel you are working when you do yoga. Does it feel as hard or easier than running? That will give you an idea one hour of running probably burns a lot more than one hour of yoga. I mention that only so that when your weight loss slows down as you get closer to goal you have a good handle and are not overestimating burns.

Francl27

Did you adjust your HRM info? I have a very hard time believing that you'd burn an extra 1500 calories in a day through yoga and running (unless you run 12 miles or something).

Personally I'd just switch to TDEE for your current weight with a 20% deficit and use moderately active, and ignore exercise calories. I don't understand the difference between your TDEE numbers at all though.

UCCrista

KickboxFanatic wrote: »

If I'm reading your post correctly, you are currently at 245.6 lbs and exercising 3-4 days per week. Your sedentary caloric baseline (weight in lbs multiplied by 10) at 245 lbs would be 2,450 calories per day. With light exercise 3-4 days per week, your caloric needs (weight in lbs multiplied by 12) jumps to 2,947. So, reducing to 2,000 calories a day is a big jump, that's a third of your daily calories.

How many calories were you eating while you were losing the 80lbs? How long have you had your goal set at 1660? How are you feeling? Are you miserable, cranky, hangry? Cravings?

My Daily Calories have fluctuated since I started. It's been just over 2300 when I was over 300 lbs. to close to 1200 in between. I set it to 1660 back in August, when I was burning and extra 1000 Calories per day, every other day. I don't like eating back my workout Calories, but I'm okay going over on a few.

I just wasn't getting enough fuel on the 1240/1280 that was set back then. I'm fine most days at 1660 and under, but some days I need more. I try to make sure I average out over the week.

I think I'm going to stick with 1660 for now. I'm comfortable with that number, and I am not obsessed with not going over. Thanks all!