MFP or TDEE?

tworthen79

Just curious if you all go by the calorie limit MFP gives or do you calculate your TDEE-25% (or whatever percentage you choose)? MFP gives me the minimum of 1200. My TDEE is 2452. Then I minus 25% and get 1839. Should I go somewhere in the middle, go with MFP or go with the 1839? I know it will be trial by error. Just wanting some insight. Thanks!

SirBonerFart

Start with TDEE -20% and go from there depending on results

KarenJanine

THe MFP goal you were given is probably so low because you set it to lose 2lbs per week. Change it to 1lb per week and your goal will probably be higher. Also, remember MFP expects you to eat back your exercise calories so your total food intake would be nearer your TDEE -20%.

With TDEE you have already accounted for exercise so you don't need to log exercise calories.

skylark94

Keep in mind that MFP is intending that you are eating the exercise calorie you earn. With a TDEE of 2450, I assume you are working out.

I had the most success with TDEE - 20%, which is about what I hit when I followed MFP's suggestion and ate my exercise.

crista_b

THe MFP goal you were given is probably so low because you set it to lose 2lbs per week. Change it to 1lb per week and your goal will probably be higher. Also, remember MFP expects you to eat back your exercise calories so your total food intake would be nearer your TDEE -20%.

With TDEE you have already accounted for exercise so you don't need to log exercise calories.

Keep in mind that MFP is intending that you are eating the exercise calorie you earn. With a TDEE of 2450, I assume you are working out.

I had the most success with TDEE - 20%, which is about what I hit when I followed MFP's suggestion and ate my exercise.

What they said.

FWIW, your TDEE is almost exactly the same number as mine, and I wasn't losing on MFP's suggestion of 1500 at 1lb/week goals (and I was eating back exercise calories, but I didn't have a HRM and probably ate back more than I should have) so I switched to TDEE-20%, and now I'm consistently losing 1-1.5lbs/week.

tworthen79

I reset my goal of 1.5lbs a week on MFP. Which moved it up to 1450. I then changed my TDEE from minus 25% to 20% and got the number 1962. If I subtracting the difference between the two 1962-1450=512 and split that to get 256. Could I add the 256 to the 1450 which is 1706 so I'm some where in the middle? I hope that made sense..lol

LorinaLynn

When you have your goals and activity level correct, and log your exercise and eat those calories, there shouldn't be much difference between MFP and TDEE numbers.

The biggest difference would be what way is easier and more motivating for you. If it's a struggle to exercise, knowing you're going to earn more calories could be a good incentive. If you're already in the habit of exercising regularly, eating to the same calorie goal every day might be easier than high days and low days depending on activity.

crista_b

I reset my goal of 1.5lbs a week on MFP. Which moved it up to 1450. I then changed my TDEE from minus 25% to 20% and got the number 1962. If I subtracting the difference between the two 1962-1450=512 and split that to get 256. Could I add the 256 to the 1450 which is 1706 so I'm some where in the middle? I hope that made sense..lol

It's not recommended to do a deficit from TDEE of more than 20-25%. If your TDEE-25% is 1839, I'd suggest trying out 1875-1900 for a few weeks, but don't eat back your exercise calories. It sometimes takes your body a few weeks to adjust, especially if you've been netting 1200, so don't worry if there's a small gain in the first week, that's why they say to try a certain number for a few weeks before switching it up. It will give your body time to adjust.

tworthen79

Those numbers just seem high to me. But I've been fat all my life and never really counted anything. So when I see 1800 I think wow that's a lot. I guess I'm afraid of gaining again. More a mental thing I guess. Thanks for the help.

deksgrl

A properly set MFP goal + exercise should be somewhere in the same ballpark as a properly set TDEE-% goal.

Example:

TDEE of 2200 less 20% = 1760.

MFP goal 1460 + 300 exercise = 1760.


I personally like the TDEE -% because I don't have to worry about tracking exercise. I log it just for motivational purposes and call it "1 calorie" so it doesn't change my net calorie goal.

deksgrl

I reset my goal of 1.5lbs a week on MFP. Which moved it up to 1450. I then changed my TDEE from minus 25% to 20% and got the number 1962. If I subtracting the difference between the two 1962-1450=512 and split that to get 256. Could I add the 256 to the 1450 which is 1706 so I'm some where in the middle? I hope that made sense..lol

I think you are making it too complicated. Understand that MFP works like this:

It calculates your BMR and adds a multiplier for just the calories you need for every day activities (work, school, walking around, shopping, whatever) Not including exercise. Then it subtracts a flat amount from that number depending on how many pounds a week you want to lose. Choosing 2 pounds a week will subtract 1,000 calories (but to a minimum of 1200). Choosing 1 pound a week will subtract 500 calories, etc.

So, if your calorie needs without exercise is, say 2000 calories, then MFP would give you 1500 calories to eat to lose 1 pound, or 1200 calories to lose 2 pounds (because subtracting 1000 calories is too much, it won't go below the 1200). Then you exercise and eat those calories too, to maintain that number of calorie deficit.

If you do TDEE, this amount includes the exercise you do, averaged out over the week. So, your TDEE with exercise is 2200, and you take a safe percentage for a deficit.

Either way, you are going to lose weight, either taking a flat number of calories as a deficit or a percentage of TDEE. Assuming that you are logging accurately. The benefit of using the TDEE -% method is you don't have to keep track of calories burned in exercise. Many people say that MFP calculations for exercise burns are overestimated.

Also, understand that all of these calculations are estimates based on averages. Your body may actually need a little more or a little less than these calculators assume. So, you may need to adjust a little bit as you go.

Nina1007

A properly set MFP goal + exercise should be somewhere in the same ballpark as a properly set TDEE-% goal.

Example:

TDEE of 2200 less 20% = 1760.

MFP goal 1460 + 300 exercise = 1760.


I personally like the TDEE -% because I don't have to worry about tracking exercise. I log it just for motivational purposes and call it "1 calorie" so it doesn't change my net calorie goal.

I agree, when done correctly they should be about the same. However, I do MFP because I like to log my exercise and calories burned, and it motivates me to exercise more. However, others are motivated by the TDEE method and find it easier. I've tried both methods for a couple months each, that's how I know what works best for me.

ilmb87

Those numbers just seem high to me. But I've been fat all my life and never really counted anything. So when I see 1800 I think wow that's a lot. I guess I'm afraid of gaining again. More a mental thing I guess. Thanks for the help.

From one "always fat" girl to another, let me tell ya: 1800 isn't all that much, depending on what foods you're eating. If you are doing cardio, I would suggest trying MFP's settings + eating back calories. If you're doing more strength training, try TDEE.

neanderthin

At some point in time your going to have to evaluate how any mathematical equation is working out in real life and that means following a calorie goal and recording how that effects your weight, then make adjustments to meet individual goals and TDEE is the number that is being recorded to get to those real life final equations. Personally BMR and should be banished from the dieting landscape and only work with TDEE, but that's just my opinion.

crista_b

At some point in time your going to have to evaluate how any mathematical equation is working out in real life and that means following a calorie goal and recording how that effects your weight, then make adjustments to meet individual goals and TDEE is the number that is being recorded to get to those real life final equations. Personally BMR and should be banished from the dieting landscape and only work with TDEE, but that's just my opinion.

BMR and what? BMR AND WHAT?!!!

I agree. You can do calculations upon calculations, but it's important to remember that everyone is different, and you need to listen to your own body. Try something for a bit and if it works for you, great! But make sure to recalculate and re-evaluate every 5-10lbs lost. If it doesn't work for you, adjust and try something different for a bit until you find what does work.

:flowerforyou:

neanderthin

At some point in time your going to have to evaluate how any mathematical equation is working out in real life and that means following a calorie goal and recording how that effects your weight, then make adjustments to meet individual goals and TDEE is the number that is being recorded to get to those real life final equations. Personally BMR and should be banished from the dieting landscape and only work with TDEE, but that's just my opinion.

BMR and what? BMR AND WHAT?!!!

I agree. You can do calculations upon calculations, but it's important to remember that everyone is different, and you need to listen to your own body. Try something for a bit and if it works for you, great! But make sure to recalculate and re-evaluate every 5-10lbs lost. If it doesn't work for you, adjust and try something different for a bit until you find what does work.

:flowerforyou:

I was going to say BMR and star fruit, but that would be a prejudice statement.

flitabout

I do TDEE -15% because -20 is under my BMR. I bumped up from the 1200 that MFP gave me to 1670 and I finally started losing. It leaves me plenty of wiggle room to eat the food I like and enough of it to fill me up. At 1200 calories all I did all day was count calories trying to figure out how I could eat more. Now I eat, enjoy, move and lose. Instead of dreaming about food all day.

tworthen79

If I go in and change my goals manually and put in my TDEE calorie goal instead, do I put nothing in the exercise goals in MFP?

crista_b

In the goals section, you don't really need to put anything in the exercise. That's just a personal thing. If you do TDEE and aren't going to eat back exercise calories, when logging exercise, you can put in the minutes, then manually change the calorie burn to 1. Some people do this so their daily calorie goal doesn't change and they don't end up over.

jwdieter

If I go in and change my goals manually and put in my TDEE calorie goal instead, do I put nothing in the exercise goals in MFP?

You can put in exercise goals. You just shouldn't count exercise calories, since they're already included in your TDEE.

__Di__

I go by MFP simply because I am completely unable to do TDEE - 20% as my day-to-day life is drastically different and changes week by week into the bargain, therefore it is better for me to have my daily calorie allowance, add in my exercise and go from there.

tworthen79

Kinda of off topic. But I was on a low cal diet the first 3mos, never counting calories just carbs and I always kept them under 50. But now that I'm keeping track on MFP it allots me 199 carbs. That seems high to me. I rarely go over my calories, but I'm kinda wanting to stick to the 50 carbs, is that healthy? Does it matter?

crista_b

Your carbs are set as a certain % of your total calories so increasing your calories will increase your carbs, fats, and proteins. I don't think it's unhealthy to stick to 50g, but I'm not sure about that. You could change your macro % if you want under the custom goal setup.

deksgrl

Your carbs are set as a certain % of your total calories so increasing your calories will increase your carbs, fats, and proteins. I don't think it's unhealthy to stick to 50g, but I'm not sure about that. You could change your macro % if you want under the custom goal setup.

Yes, your protein and fat goals also went up. So if you stay at 50g for carbs, you would be making up the difference in either protein or fat. The protein setting on MFP is said to be low so you could probably easily make up the difference there. Up to 1 gram protein per pound of your body weight. Depending on what type of workouts you do, you may need more carbs though.