Just to clarify!
xX_Samantha_Xx
Posts: 166 Member
For those who are knowledgeable in this area..
Per the IIFYM calculator:
My BMR is 1412.
My TDEE is 1941.
For weight loss I should eat 1552. (20% less of TDEE, correct?)
Or for aggressive weight loss I should eat 1455. (25% less of TDEE)
Is it normal for people to have their TDEE - 20% or 25% so close to their BMR?
And in this case, from what people have told me, we DON'T eat back our calories while following this formula. Right?
I was following the 1200/day and eating back workout calories. But I've decided to attempt this way as many people say it works well and is the right way. Any input is appreciated.
Per the IIFYM calculator:
My BMR is 1412.
My TDEE is 1941.
For weight loss I should eat 1552. (20% less of TDEE, correct?)
Or for aggressive weight loss I should eat 1455. (25% less of TDEE)
Is it normal for people to have their TDEE - 20% or 25% so close to their BMR?
And in this case, from what people have told me, we DON'T eat back our calories while following this formula. Right?
I was following the 1200/day and eating back workout calories. But I've decided to attempt this way as many people say it works well and is the right way. Any input is appreciated.
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Replies
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My TDEE - 20% is right around my TDEE set to sedentary, so think having it around your BMR is normal. I'd stick with the 20% and not 25% if you have less than 50 pounds to lose. And, yes, if you follow the TDEE method and accurately set your activity level, you should not eat back exercise calories.0
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If I may ask.......What is the IIFYM calculator?0
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20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
P.S. Love the ticker!!! Coastie Vet here. :drinker:0 -
If It Fits Your Macros.
All the numberas you calcualte are estimates, so dont get too hung up on trying to be scienfically accurate to teh very last calorie.
Eat somewhere between your BMR and your TDEE, and you will lose weight.
Exercise increases the calories you use up in a day, so it depends on how you've fed that into your calculation of TDEE. If you told it you were sedentary, then really you'll be using more calories than the figure it gave you.0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.0 -
If It Fits Your Macros.
All the numberas you calcualte are estimates, so dont get too hung up on trying to be scienfically accurate to teh very last calorie.
Eat somewhere between your BMR and your TDEE, and you will lose weight.
Exercise increases the calories you use up in a day, so it depends on how you've fed that into your calculation of TDEE. If you told it you were sedentary, then really you'll be using more calories than the figure it gave you.
Thanks. I told it I was working out 3x per week. Which might change to 4. But those days I work out, I burn a TON. So, I'm just trying to find the best method.0 -
Thought you might like this calculator. http://www.health-calc.com/diet/weight-loss-calculator
Gives you a good guesstimate of how much you'll lose per week doing what you do, as well as having a better BMR calculator.0 -
If your exercise is not included, your TDEE != 1940.
TDEE is your basic metabolic functions plus your activity: your total energy expenditure.
So I'm not sure where 1940 came from - what activity level you selected - but let's say for the sake of argument:
BMR = 1400
Sedentary TDEE = 1900
Burned 1000cals exercising;
That's day's TDEE = 2900.
Now 1,000 sounds like an optimistic number for calories burned, so in that situation perhaps eat back 50 or 60%.
But long story short, TDEE is an average value - if you work out extremely vigorously three times per week your "true" TDEE would look like a zig-zag.0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
It all depends on how you have things set up. If you use MFP's recommendations then you are "supposed" to eat back exercise calories. If you use a TDEE calculation your exercise is already calculated in. MFP does this as well, but I don't feel it is as accurate. You have to be careful about eating back exercise calories. Calories burned are tricky to figure out even with a HRM. There is really no way to tell "exactly" how many calories you have burned during exercise, everything is an estimate. So if you eat back exercise calories that you didn't burn in the first place you could potentially not be in a deficit.0 -
These calculators confuse and confound me.
According to this one, BMR = 1468 TDEE = 2082.
According to http://calorieline.com/tools/tdee, BMR = 1469 TDEE = 1911.
According to http://scoobysworkshop.com/calorie-calculator/ BMR = 1551 TDEE= 2404
Plus there are other, less detailed sites where you just plug in a few stats and they tell you how many calories you should eat to lose the weight. These range from 1200 to 1700 for me.
Bottom line: they're not accurate! I'm learning to figure out what works best for me and not get too hung up on what "they" say.0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
It all depends on how you have things set up. If you use MFP's recommendations then you are "supposed" to eat back exercise calories. If you use a TDEE calculation your exercise is already calculated in. MFP does this as well, but I don't feel it is as accurate. You have to be careful about eating back exercise calories. Calories burned are tricky to figure out even with a HRM. There is really no way to tell "exactly" how many calories you have burned during exercise, everything is an estimate. So if you eat back exercise calories that you didn't burn in the first place you could potentially not be in a deficit.
Okay, now, this is so confusing. But, should I do the TDEE for days that I do and do not exercise. Would they be different on those days?
Here is my info:
I'm 30 this month (so I just put 30.)
I'm 5'3
I'm 159
I work out vigorously (Crossfit) 3x a week. (On those days, I burn 600-1100 cals on my HRM, but usually subtract 200 just for discrepancies.)
Someone tell me what I SHOULD be doing, as I want to make sure I'm eating enough on days I work out.
Thank you guys for so much help!0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
It all depends on how you have things set up. If you use MFP's recommendations then you are "supposed" to eat back exercise calories. If you use a TDEE calculation your exercise is already calculated in. MFP does this as well, but I don't feel it is as accurate. You have to be careful about eating back exercise calories. Calories burned are tricky to figure out even with a HRM. There is really no way to tell "exactly" how many calories you have burned during exercise, everything is an estimate. So if you eat back exercise calories that you didn't burn in the first place you could potentially not be in a deficit.
Okay, now, this is so confusing. But, should I do the TDEE for days that I do and do not exercise. Would they be different on those days?
Here is my info:
I'm 30 this month (so I just put 30.)
I'm 5'3
I'm 159
I work out vigorously (Crossfit) 3x a week. (On those days, I burn 600-1100 cals on my HRM, but usually subtract 200 just for discrepancies.)
Someone tell me what I SHOULD be doing, as I want to make sure I'm eating enough on days I work out.
Thank you guys for so much help!
You should eat the same everyday. With the stats you provided I would say between 1500-1600 calories a day. Everyday. After a couple of weeks you will be able to tell if this number needs to be reevaluated.0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
It all depends on how you have things set up. If you use MFP's recommendations then you are "supposed" to eat back exercise calories. If you use a TDEE calculation your exercise is already calculated in. MFP does this as well, but I don't feel it is as accurate. You have to be careful about eating back exercise calories. Calories burned are tricky to figure out even with a HRM. There is really no way to tell "exactly" how many calories you have burned during exercise, everything is an estimate. So if you eat back exercise calories that you didn't burn in the first place you could potentially not be in a deficit.
Okay, now, this is so confusing. But, should I do the TDEE for days that I do and do not exercise. Would they be different on those days?
Here is my info:
I'm 30 this month (so I just put 30.)
I'm 5'3
I'm 159
I work out vigorously (Crossfit) 3x a week. (On those days, I burn 600-1100 cals on my HRM, but usually subtract 200 just for discrepancies.)
Someone tell me what I SHOULD be doing, as I want to make sure I'm eating enough on days I work out.
Thank you guys for so much help!
There are many ways to reach the goal of a net caloric deficit over time.
I used the IIFYM calculator and provided you a "couch potato" activity level, assuming that you would have mentioned if you had a physical job such as working in a warehouse, waiting tables, or caring for toddlers.
Given these assumptions, the calculator assumes that:
Your BMR is: 1412
Your TDEE is: 1694
One approach for you to manage your intake is to estimate your weekly caloric burn through exercise. Sounds like it might be 2500 to 3000.
If you divide that by 7 days in the week, you will end up with a consistent figure to add to your 'couch potato' level - about 400 calories.
This is an average TDEE of about 2100 cals. Take your 20% off that.
I mean, there's so many dang ways to skin this cat. Personally I prefer eating a big meal after vigorous exercise, so my intake is much more zig-zag than flat.
Read this, maybe it will help: http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy0 -
For those who are knowledgeable in this area..
Per the IIFYM calculator:
My BMR is 1412.
My TDEE is 1941.
For weight loss I should eat 1552. (20% less of TDEE, correct?)
Or for aggressive weight loss I should eat 1455. (25% less of TDEE)
Is it normal for people to have their TDEE - 20% or 25% so close to their BMR?
And in this case, from what people have told me, we DON'T eat back our calories while following this formula. Right?
I was following the 1200/day and eating back workout calories. But I've decided to attempt this way as many people say it works well and is the right way. Any input is appreciated.
Those numbers sound reasonable. And that's correct, you don't eat back exercise cals when using the TDEE method.0 -
20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
Those calories are already accounted for, and averaged out over the course of the week. So while you may be eating relatively little on workout days, you're eating relatively high on rest days. It all balances out over time.0 -
If It Fits Your Macros.
All the numberas you calcualte are estimates, so dont get too hung up on trying to be scienfically accurate to teh very last calorie.
Eat somewhere between your BMR and your TDEE, and you will lose weight.
Exercise increases the calories you use up in a day, so it depends on how you've fed that into your calculation of TDEE. If you told it you were sedentary, then really you'll be using more calories than the figure it gave you.
Thanks. I told it I was working out 3x per week. Which might change to 4. But those days I work out, I burn a TON. So, I'm just trying to find the best method.
As she said, everything is based off estimates.
Pick a reasonable starting point, do it for a month, then compare expected results to actual results. If they aren't fairly close, then tweak things as necessary.
Some trial and error is a necessary part of all this, especially early on in the process.0 -
If It Fits Your Macros.
All the numberas you calcualte are estimates, so dont get too hung up on trying to be scienfically accurate to teh very last calorie.
Eat somewhere between your BMR and your TDEE, and you will lose weight.
Exercise increases the calories you use up in a day, so it depends on how you've fed that into your calculation of TDEE. If you told it you were sedentary, then really you'll be using more calories than the figure it gave you.
Thanks. I told it I was working out 3x per week. Which might change to 4. But those days I work out, I burn a TON. So, I'm just trying to find the best method.
As she said, everything is based off estimates.
Pick a reasonable starting point, do it for a month, then compare expected results to actual results. If they aren't fairly close, then tweak things as necessary.
Some trial and error is a necessary part of all this, especially early on in the process.
That's what I intend on doing. Thank you (and everyone!) for your input/advice!0 -
If you want to eat more on workout days, then you should do the MFP plan not tdee.20% is the best place to be for fat loss with minimal muscle loss. You can be more aggressive, and it will work, but you will lose more muscle mass in the process. Muscle is a lot harder to regain, so when you lose weight you should try to hang onto as much muscle as you can.
While I agree with this.. the not eating back SOME of my calories shocks me. I tend to burn 600-1000 in my crossfit classes 3x a week. That's a lot to burn and not eat any back. I guess I wonder if I'd be eating enough on those days.
It all depends on how you have things set up. If you use MFP's recommendations then you are "supposed" to eat back exercise calories. If you use a TDEE calculation your exercise is already calculated in. MFP does this as well, but I don't feel it is as accurate. You have to be careful about eating back exercise calories. Calories burned are tricky to figure out even with a HRM. There is really no way to tell "exactly" how many calories you have burned during exercise, everything is an estimate. So if you eat back exercise calories that you didn't burn in the first place you could potentially not be in a deficit.
Okay, now, this is so confusing. But, should I do the TDEE for days that I do and do not exercise. Would they be different on those days?
Here is my info:
I'm 30 this month (so I just put 30.)
I'm 5'3
I'm 159
I work out vigorously (Crossfit) 3x a week. (On those days, I burn 600-1100 cals on my HRM, but usually subtract 200 just for discrepancies.)
Someone tell me what I SHOULD be doing, as I want to make sure I'm eating enough on days I work out.
Thank you guys for so much help!0
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