Help with proper BMR & TDEE Numbers

ctm213

Can someone determine my BMR & TDEE intake please I've been reading tons of things to try and find how to make sure I am taking in the right amount of calories and I'm just getting overwhelmed if someone can tell me what my calories should be that would be great..I've been doing MFP calories (1,200) and haven't lost anything in about two weeks I feel my body is going into starvation and that's why I am not losing anything much help is needed

Weight 152
Height 5"7
I work in an office building so secondary
Age 27
Goal weight would be 132
lose about 1.5 pounds a week
I do the elliptical and treadmill for about an hour 2-3 times a week

Much appreciated!

Nicola0000

Are you eating your exercise calories back?

Nicola0000

you want to lose 1.5lbs a day?!?!?!?!?

ctm213

Nicola0000 wrote: »

you want to lose 1.5lbs a day?!?!?!?!?

Sorry I ment to type a week*

Nicola0000

phew! I was going to say, that's a little unrealistic! lol

Nicola0000

so are you eating 1200 even on the days you exercise?

ctm213

Nicola0000 wrote: »

phew! I was going to say, that's a little unrealistic! lol

Haha no I wish it was that easy I went on a few website and I am just really confused about the whole TDEE process like I'm usually good with numbers but when it comes to calories and weight I don't want to be gaining that's why I put my numbers there for someone to do the work for me lol because if I do it I'll feel like it's wrong

ctm213

Nicola0000 wrote: »

so are you eating 1200 even on the days you exercise?

I'm eating 1,200 calories (what my MFP says) and I am working out burning at least 250 calories

Nicola0000

so at the end of each day, on your tracker is still is green with calories left?

ctm213

Yes

Nicola0000

it takes 3500 extra calories over your maintenance calorie intake to gain 1lb. TDEE and BMR calculators are never going to be 100% accurate as it doesn't take into account how much muscle you have etc. So don't worry too much about them being wrong. When I've looked for me, MFP calculations are pretty much in line with other calculations

ctm213

Ok so I should just stick to the 1,200 MFP had set for me and log in my cardio?

Nicola0000

You need to eat back those exercise calories, as MFP has already worked out a calorie deficit for you. With the exercise, you're then creating a even bigger calorie deficit, which can then eventually lead to you not losing weight. And hey, on the plus side, you get to eat more!!!! :-)

Nicola0000

eat 1200 on the days you don't exercise. and when you log your exercise and burn eg 300 cals, then eat 1500 cals for that day

ctm213

So if I have like 500 exercise calories I should use like 250?

Nicola0000

At the end of each day, you want your net to be 0. so it'll say something like

1200 cals food 1500 exercise 300 net 0

so when you log your exercise and if you've burnt 300 calories, then eat 1500 for that day.

ctm213

See it's still confusing for me lol I don't know why

ctm213

Say that for example is what I ate for the day is that enough how do I know I'm creating a 500 calorie deficit

Nicola0000

I can't see what that says, it's too small! lol. If you've set MFP to lose 1.5lbs a week in your settings, then the 1200 has already made a deficit for you. So you don't need to worry about creating a deficit, as mfp has done it for you.

Nicola0000

just opened it on my phone and can see it now. If you're eating 1076 cals, then that is not enough. That 554 remaining, you need to eat that too.

ctm213

Lol oh darn sorry okay so I don't have to worry about if I'm taking in the right amount it's done for me now the exercise calories say I'm allowed 1,200 and I eat 1,300 but I have 400 exercise points that will be ok because that 400 exercise points made up for that additional 100 calories I ate...sorry if I sound like a 5 year old I just want to make sure I am understanding

Nicola0000

yes that's right. Don't worry, it's confusing!! So if you burnt 500 cals from exercise, you can eat 1700 cals and still lose weight! win win!!!!

ctm213

Ok phew I know so confusing I don't have a lot to lose but I just wasn't seeing any results and it was so frustrating your the best you've been so much help I really appreciate it!!

Nicola0000

no worries! Im on a night shift at work, it's 04.48 here, so keeping me awake!!

ctm213

While I have you here what do you suggest my Macros be set at I was playing around and don't know how to reset it from the beginning lol

Nicola0000

try to eat 1g of protein for 1lb of body weight. so usually the macros are around 30% protein, 20% fat, 50% carbs

Cynsonya

So I put your numbers in a TDEE calculator and it looks like your TDEE, if truly sedentary and female, is somewhere around 1749. MFP is giving you 1200 calories a day because that is the minimum recommended calories for a female. It takes a 500 calorie daily deficit to lose 1 pound per week. So at 1200 calories a day you should lose approximately 1ppw with no exercise. With only 20 pounds to lose you really shouldn't aim for more than 1ppw and many would suggest .5ppw. Precise logging/food weighing will be extremely important with so little to lose.

As stated above if you exercise you can eat back some of those calories. Each person is different with this. Some find the estimated burn to be somewhat high on MFP, fitbits, and gym equipment so they only eat back a portion. Like half. Of course ymmv.

ctm213

Thank you!! Both you guys were very helpful! Makes me not wanna google TDEE calculators anymore LOL!