Don't Understand TDEE - HELP!

christiangeek

Hi everybody. I don't understand the explanations I have read of TDEE and how to apply it. I had a stroke 10 years ago and it impacted my ability to follow logic somewhat so simple is better. Thanks for understanding about that. I'm 55yo female. 5'2 inches. Diabetic. Started at 280 pounds in January, was down to 250, now back at 255 (AAAAUUUUGGGHH). Sedentary (very). Work out about a half hour at home every day, mix of cardio and strength training. My strength is with wimpy weights (8 lb dumbbells per my doctor) and nothing to impact my back. So I did the TDEE calculator at DamnRipped.com and got the attached info. I don't quite understand how to use it AND do I eat back some of my exercise calories (which given how much weight I need to lose, I think not).

ALSO -- my hubby thinks I should drop some significant weight before getting much into exercise so it will be easier on my joints and esp my back. I think it's counterproductive to do that. What say you who've been there/done that?

THANK YOU.

tinkerbellang83

You don't really need to worry about TDEE method when you're using MFP.

MFP uses the NEAT Method, which is different to TDEE. TDEE includes your exercise, whereas MFP doesn't.

If you put your stats into MFP and choose a rate of 2lbs per week that will give you a net calorie goal, you then log your intentional exercise separately.

There's a very simple explanation on this thread here http://community.myfitnesspal.com/en/discussion/10642346/weight-loss-frequently-asked-questions-infographic-answers/p1

Tacklewasher

The advantage of using a TDEE calculator over using the MFP program is that you will get a set amount to eat each day, based on your average weekly activity including your exercise. It kinda doesn't work well unless you have a set fitness routine, so if your workouts are random and not the same week-to-week it becomes harder to use.

I'd also suggest putting your stats into MFP, selecting a 2 lb per week loss and follow that plan. Add back the exercises you do and eat back ~half those calories.

cmriverside

Yeah, don't over-think this. Use Myfitnesspal's numbers set at "Lose 2 pounds per week." Log your food. It's very easy to lose that amount when you are at the weight you are at right now.

Keep it simple. Over-thinking at this point is not necessary. First things first.

If you take some gentle walks, do so. Don't worry about strenuous exercise, it will be easy to lose weight if you just keep track and stay on point with calories...and there is plenty of room for error starting where you are, so don't stress out over it. Stress is bad for weight loss. Focus on learning how to log your food as accurately as possible.

Here's a good thread to start:

http://community.myfitnesspal.com/en/discussion/10621050/how-to-use-the-usda-food-database-mfp-food-database-for-accurate-logging/p1

jdwils14

If you are very sedentary and have a habit of snacking when you are bored, the activity (any extra activity, such as going to the zoo for instance) will keep your food intake in check.

Total Daily Energy Expenditure (TDEE) is how much energy in calories you use to function on a daily basis. Eat less than that each day and over the long term you will lose weight. It is a mathematical certainty, according to Lavoisier.

If you sleep all day, you are still burning calories to stay alive. If you are more active, your TDEE goes up. Therefore, by staying active, you make it harder for yourself to consume more energy than you have used to function throughout the day.

Hope that helps!

cwolfman13

TDEE = Total Daily Energy Expenditure. These are you maintenance calories. These are the estimated calories that you expend daily.

To lose weight you have to eat below maintenance which is why that calculator gave you daily calories of 1540. It is a 500 calorie cut from your estimated maintenance calories which equates to a 3500 calorie weekly deficit which is about 1 Lb per week weight loss.

Exercise wise, walking is a good place to start if you're heavier, as well as focusing on more general activity overall if you're sedentary.

sijomial

The explanation is right there in your screen grab....

"Your TDEE is 2,053.

Your TDEE is the amount of calories you need to consume a day to in-order to maintain your current weight while performing your daily and exercise activities."

Eating anything under that should put you into a calorie deficit and hence lose weight over time.
Your site is suggesting a conservative deficit of 513 calories to give you a daily goal of 1540 calories which should result in roughly one pound a week weight loss.

Yes exercise is good but it shouldn't hurt.
Remember if you significantly change your exercise volume then you should revisit the site to recalculate your TDEE.

Don't forget trying to add in daily activity and movement, not just purposeful exercise, it all adds up and is far healthier than being "very sedentary". Best of luck.

christiangeek

Thank you so very much, everybody! Leave it to me to try to complicate something simple!

LuckyAndi

I hope the OP doesn't mind me adding a question, but it is relevant to their attached data. It says for the OP, BMR is 1711 and suggested calories for weight loss is 1540. Aren't you supposed to eat above your BMR?

My point in asking is to keep others who may read this post or try the same website's calculator from potentially making a mistake.

LivingtheLeanDream

LuckyAndi wrote: »

I hope the OP doesn't mind me adding a question, but it is relevant to their attached data. It says for the OP, BMR is 1711 and suggested calories for weight loss is 1540. Aren't you supposed to eat above your BMR?

My point in asking is to keep others who may read this post or try the same website's calculator from potentially making a mistake.

That is correct, eating below BMR isn't recommended - our bodies need all those calories to function efficiently/healthily.

stanmann571

LivingtheLeanDream wrote: »

LuckyAndi wrote: »

I hope the OP doesn't mind me adding a question, but it is relevant to their attached data. It says for the OP, BMR is 1711 and suggested calories for weight loss is 1540. Aren't you supposed to eat above your BMR?

My point in asking is to keep others who may read this post or try the same website's calculator from potentially making a mistake.

That is correct, eating below BMR isn't recommended - our bodies need all those calories to function efficiently/healthily.

Except that the OP is extremely obese, and will be able to eat below BMR for quite a while. At some point the streams will cross and 1540 will be above BMR, and she will probably continue to lose.

Unknown

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