TDEE and BMR Questions - Help!

xX_Samantha_Xx

Hey guys!

Well, I've recently been reading all about the TDEE deficit and losing weight, etc etc. Well, I've used the calculator.. Apparently my TDEE is 1967, and my BMR is 1430. What's confusing me is that I rarely ate more than the 1900 even when not dieting. This confuses the crap out of me. LoL. I've always been one to count calories in everything I'm eating, and watch what I'm eating.. but I just don't understand.
According to these numbers, where should I be eating around? Right now I'm following the 1200/day, doing crossfit 3x a week, and eating back the calories I burn.. at least most of the time. I've lost 5 lbs this way.. but now I read about the TDEE and BMR and eating more. So confused. Any help would be appreciated. Thank you!!

xX_Samantha_Xx

Anyone? I really do need help understanding this.. LoL.

chandanista

Would you mind sharing your stats? Height, weight, goal, age? About how many exercise calories you burn how often in a week?

helenrosemay

That's the trouble with all these TDEE calculators, each one gives a different number. Mine was 2800 as I exercise 6 days a week, I never ate that much before my diet. The TDEE calculator cannot take into account how much you exercise or how much you burn during exercise.
I would rather log my exercise and eat back the calories if I feel like it.

Mokey41

BMR is the least you should be eating. TDEE is the amount you would need to maintain the weight you are now. You need to eat above BMR and below TDEE to lose weight in a healthy way.

xX_Samantha_Xx

29 years old, 5'3, 162, goal is 130-135 (for now). And I do crossfit 3x week. Burning about 300-500 cals.

helenrosemay

BMR is the least you should be eating. TDEE is the amount you would need to maintain the weight you are now. You need to eat above BMR and below TDEE to lose weight in a healthy way.

Trouble is my BMR is 1600cals and my TDEE is 2800. So that would be one hell of a deficit even eating back exercise cals.

xX_Samantha_Xx

I also ordered a HRM and it should be here by next week. My 300-500 is an estimate as you can't really track what you're burning in a crossfit workout without one. Can't wait to use it so I have a better idea as to what exactly I'm burning at my workouts.

conniemaxwell5

Try TDEE minus 15%. If you don't see results after a few weeks (3-4), bring the number down a bit (maybe 5% more). Sometimes you have to play with the numbers a little but you'll find a sweet spot and start seeing the weight come off. With only 30 or so pounds to lose, 1.5 pounds a week is a good goal for now. When you get a little closer to your goal weight you may want to slow it down a little to .5-1 pound a week. As high as your TDEE is, 1200 isn't really enough calories.

xX_Samantha_Xx

BMR is the least you should be eating. TDEE is the amount you would need to maintain the weight you are now. You need to eat above BMR and below TDEE to lose weight in a healthy way.

Trouble is my BMR is 1600cals and my TDEE is 2800. So that would be one hell of a deficit even eating back exercise cals.

Yeah, that's quite a deficit. But I guess you wouldn't have to eat back THAT many. Just until you reach the BMR maybe? Mine two numbers aren't THAT far apart.. so I'm just trying to figure out what's the right thing to do.

kelseymaccombs

You should be eating 1500-1600 calories daily. It's important to eat above your BMR. 1500-1600 will put you around a 20% deficit of your TDEE but still safely above your BMR.

Did you calculate your TDEE with your correct exercise amount? If so, don't eat your exercise calories back. If you calculated your TDEE with Little/No exercise, eat your exercise calories back.

meadow_sage

Hey guys!

Well, I've recently been reading all about the TDEE deficit and losing weight, etc etc. Well, I've used the calculator.. Apparently my TDEE is 1967, and my BMR is 1430. What's confusing me is that I rarely ate more than the 1900 even when not dieting. This confuses the crap out of me. LoL. I've always been one to count calories in everything I'm eating, and watch what I'm eating.. but I just don't understand.
According to these numbers, where should I be eating around? Right now I'm following the 1200/day, doing crossfit 3x a week, and eating back the calories I burn.. at least most of the time. I've lost 5 lbs this way.. but now I read about the TDEE and BMR and eating more. So confused. Any help would be appreciated. Thank you!!

If you ate around the amount of your TDEE when not dieting, that makes total sense. That is how much you burn on a normal day. The point is to subtract 10-20% off of that to lose weight. For a 20% deficit you should eat 1573 per day. I think it works because it's a deficit therefore you will lose and it's not so much of a deficit that you will feel deprived and end up binging or "cheating". I'm doing it and I think it's what's going to work for me. It's not magic, it's just helpful to lose and not set yourself up for failure.

_HeartsOnFire_

BMR is the least you should be eating. TDEE is the amount you would need to maintain the weight you are now. You need to eat above BMR and below TDEE to lose weight in a healthy way.

Trouble is my BMR is 1600cals and my TDEE is 2800. So that would be one hell of a deficit even eating back exercise cals.

Helen - is that just your TDEE or TDEE-20%? If you want to maintain you would eat at your TDEE, to lose you want to do TDEE-10-20% - as you get closer to goal 10-15% at most. If your TDEE is 2800 and you want to lose weight, your TDEE-20% would be 2240.

JaxDemon

This is a really good read and will guide you better. (I've copied and pasted it under link)

http://forum.bodybuilding.com/showthread.php?t=121703981


Calculating Calories and Macro's
Please note - the following should be taken as general advice only and should not be used in the face of medical contraindications. Please consult your physician before starting any diet or nutrition plan.


Basic Terminology
1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

How much do you need?
A multitude of things impact MAINTENANCE calorie needs.
- Age & sex (males generally need > females)
- Total weight & lean mass (more lean mass = more needed)
- Physiological status (eg: sick or injured, pregnant, growth')
- Hormones
- Exercise level (more activity = more needed)
- Daily activity level (more activity = more needed)
- Diet (that is - macronutrient intake)

In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of 'chemical reactions' in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.

NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE - THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio. Look HERE for alternatives.
As a teenager I would also STRONGLY suggest you don't obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!



Estimating Requirements
The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are then a number of other formula which calculate BMR. This means it calculates what you need should you be in a coma.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an 'activity variable' to give TEE.
The Activity Factor is the TOTAL cost of living, NOT JUST YOUR TRAINING. Think about it - if you train 1 hr a day - WHAT ARE YOU DOING THE OTHER 23 HRS?! So MORE important than training -- it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.

Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). It is not recommended to use a 'generic calorie amounts' (eg: 500 cals/ day). Instead this should be calculated on a % of your maintenance. Why? The effect of different calorie amounts is going to be markedly different based on someones size/ total calorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.

Macronutrient Needs
Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

So to try to make it as simple as possible:
1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
And lastly - you need to consider thermogenics/ satiety/ and personal preference.

So - General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.


2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...


3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. This means if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go back and calculate protein / fat:
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)

For 'others' - simply carbohydrate intakes via the calories left over from fats/ protein:
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4

_HeartsOnFire_

I'm doing the TDEE-20% and it has me at 1688 a day. I log my exercise as 1 calorie burned. I want to track it, but I do not want to add the calories burned because those are already calculated in my TDEE-20%.

PM me if I can help...or any other questions.

xX_Samantha_Xx

You should be eating 1500-1600 calories daily. It's important to eat above your BMR. 1500-1600 will put you around a 20% deficit of your TDEE but still safely above your BMR.

Did you calculate your TDEE with your correct exercise amount? If so, don't eat your exercise calories back. If you calculated your TDEE with Little/No exercise, eat your exercise calories back.

Ah, so with the exercise added into the calculation, you don't add them back. Got ya. So I guess I've pretty much been doing the right thing in a different way. For example. I eat 1200/day.. work out (400 cals), which brings me back down around let's say 800, and then I eat them back.. which would total around 1600. So I guess it's still correct. Make sense?

Calliope610

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Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 29 year old female, 63 inches tall, weighing 162 pounds, BMI of 28.7 (Overweight).

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1520 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1824
Lightly Active (light exercise/sports 1-3 days/wk) 2090
Moderately Active (moderate exercise/sports 3-5 days/wk) 2356
Very Active (hard exercise/sports 6-7 days/wk) 2622
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2888

NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.

2356 TDEE - 20% (471) = 1885 calories/day and DON'T eat back your exercise calories

xX_Samantha_Xx

Copied from http://www.fat2fitradio.com

Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 29 year old female, 63 inches tall, weighing 162 pounds, BMI of 28.7 (Overweight).

From the information that you entered, you'd like to weigh 162 lbs.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1520 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1824
Lightly Active (light exercise/sports 1-3 days/wk) 2090
Moderately Active (moderate exercise/sports 3-5 days/wk) 2356
Very Active (hard exercise/sports 6-7 days/wk) 2622
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2888

NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.

2356 TDEE - 20% (471) = 1885 calories/day and DON'T eat back your exercise calories

Thank you, but I notice that says I want to weigh 162.. I don't! LoL. But I understand. I appreciate the help!

_HeartsOnFire_

Copied from http://www.fat2fitradio.com

Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 29 year old female, 63 inches tall, weighing 162 pounds, BMI of 28.7 (Overweight).

From the information that you entered, you'd like to weigh 162 lbs.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1520 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1824
Lightly Active (light exercise/sports 1-3 days/wk) 2090
Moderately Active (moderate exercise/sports 3-5 days/wk) 2356
Very Active (hard exercise/sports 6-7 days/wk) 2622
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2888

NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.

2356 TDEE - 20% (471) = 1885 calories/day and DON'T eat back your exercise calories

Thank you, but I notice that says I want to weigh 162.. I don't! LoL. But I understand. I appreciate the help!

That's correct. You put in your current weight as what you want to weigh. That's why you subtract the 20%...so you can lose.

_HeartsOnFire_

Here is a post listing step by step how and why...

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

xX_Samantha_Xx

Here is a post listing step by step how and why...

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I see what you're saying. Did you see my post before? So I'm basically following it in a weird different way.. by eating back the calories I burn while following the 1200/day (before exercise) I end up around 1600. So it's kind of the same except with that calculation, you don't eat them back.