TDEE Calculations

bumblebums

That was a really interesting article. Still blows my mind that my TDEE estimates so high, but if I go by the 10cal/lb that he mentions for weight loss, that puts me at 2190 calories daily, still higher than I am now. I wish the end of next week were here so I could take my one month progress pictures! That might help me see if there is any difference in my body composition.

Now, from that estimated maintenance value, say someone wants to lose fat. A reasonable reduction for a moderate deficit diet might be 20% below maintenance which is 3 cal/lb (e.g. 15 cal/lb * 0.2 = 3 cal/lb). So ~14-6 cal/lb becomes ~11-13 cal/lb. Bodybuilders have long used 10-12 cal/lb as a starting point for fat loss; turns out they weren’t all idiots after all.

ooh 10 cals per lb puts me at BMR. Not sure I like the idea of that!

Well, BMR/RMR is an estimate, just like TDEE. You can measure it more precisely with gizmos (that I don't know much about, but I see them mentioned in exercise science studies so there is a way).

Eating at estimated BMR is not as dangerous as MFP forums would lead you to believe, especially if you have some body fat to spare.

lol not that I think it would be dangerous, other than I'd end up bingeing as I get SOOO HUNGRY!

You actually do *not* have that much body fat to spare, and you lift, so you would probably need a fairly conservative deficit. Especially if adherence is a problem.

Y'all ladies are tracking your intake using a digital food scale and are getting plenty of protein and fiber, right? Protein and fiber really help me with staying full, so I eat lots of "bulky" foods like dark leafy greens and legumes.

lwoodroff

yeah, I'm actually happy at where I'm at, I know I've put on a bit since starting lifting but I'd rather take it slow, look at turning some of that pooch into muscle over the next few.. oh let's say.. years.. than try to 'lose' weight per se. I'm a total foodie though and have some slightly worrying tendencies to secret eat/eat my feelings/not stop when I'm full, so MFP keeps me honest (mostly!). As long as I'm not going to put the nearly 50lbs back on, I'm cool

ETA yes my diary is open, lots of veg and protein, probably a bit too much fat and sugar but this is LIFE and I intend to LIVE it happily, not die hungry and grumpy

bumblebums

yeah, I'm actually happy at where I'm at, I know I've put on a bit since starting lifting but I'd rather take it slow, look at turning some of that pooch into muscle over the next few.. oh let's say.. years.. than try to 'lose' weight per se. I'm a total foodie though and have some slightly worrying tendencies to secret eat/eat my feelings/not stop when I'm full, so MFP keeps me honest (mostly!). As long as I'm not going to put the nearly 50lbs back on, I'm cool

ETA yes my diary is open, lots of veg and protein, probably a bit too much fat and sugar but this is LIFE and I intend to LIVE it happily, not die hungry and grumpy

I think my *lowest* fat intake for any day is still higher than your highest. I am a fiend when it comes to fat. No enemy of sugar, either

PitBullMom_Liz

I'm getting around 150g of protein per day, less than or around 100g of carbs, and the rest of the calories are from fat (so lots!). Got my scale a week ago and have been using it religiously since then. Have to say, my measuring cups/spoons are ridiculously accurate to the grams needed for each food, so that's good.

tracieangeletti

I'm sorta confused. That 14 x body weight, is that to find your tdee and you eat less than that, or is that the amount you should be eating to lose? I did mine and came up with 1750. I hope that's with your cut already included cuz if I have to eat less than that...UGH. Just ugh.

bumblebums

I'm sorta confused. That 14 x body weight, is that to find your tdee and you eat less than that, or is that the amount you should be eating to lose? I did mine and came up with 1750. I hope that's with your cut already included cuz if I have to eat less than that...UGH. Just ugh.

TDEE is your total daily expenditure. You eat that amount to maintain your weight. If you want to weigh less than you currently do, eat less than your TDEE. If you want to weigh the same, eat your TDEE. Although the actual TDEE is not as simple as 14 x body weight--it will depend on your circumstances and activity type and level.