IIFYM vs TDEE

raven56706

Since following coaches workouts and riding on my Peloton, I have lost 15lbs. Now I want to jolt my eating habits to continue the weight loss. Question for you all. My goal is to lose inches. Now I went to the IIFYM calc website and there were two options which are TDEE and IIFYM. thoughts?

IIFYM has me at the following:
161 protein
76 fat
204 carbs

2151 calories

TDEE numbers-
BMR- 1827
TDEE- 2530

now im pretty sure both numbers work with each other but just looking for some guidance on which to follow for my goals.

KickboxFanatic

BMR is the lowest number of calories you need a day. TDEE is the number you would reach each day to maintain your weight.

The 2151 that IIFYM gave you is a deficit from your TDEE to lose between half to one pound per week.

deannalfisher

follow IIFYM - it uses the the info from your TDEE to formulate the macro recommendation

at 2151cal - you are eating 379 under your TDEE a day, which would equal roughly .75lb a week weight loss

remember if you are using IIFYM, you DO NOT eat back workout calories

jjpptt2

Um, I'm not sure I follow. TDEE and IIFYM are completely different concepts. One is about the types of foods you can/should eat, the other is about how many cals to eat.

Based on the numbers you posted, IIFYM has suggested macro #s which add up to 2151 total cals. If your TDEE is 2520, then you're in a deficit of ~400 cals per day, or 2800 cals per week, which is about 3/4lb. That's a pretty reasonable deficit.

not_a_runner

They do work with each other. Looks like you selected the 15% deficit option.
"TDEE/Performance" would be your maintenance. If you went back and selected this instead, it would give you macros for this, 15% higher than what you call your "IIFYM" ones.

As far as which ones you should use, it depends.
If you want to continue losing fat at a decent pace, I would use the 15% deficit macros.
Are you familiar with "recomp"? The TDEE/Performance macros would be appropriate for recomp (losing fat while building muscle) but it will happen at a much slower pace.

(You may want to monitor your weight and tweak your macros as you go.. The site is just using an estimate, and can be wrong. When I run my stats, they are suggesting significantly less than I am currently maintaining on. YMMV.)