Method to Calulate TDEE

FitCanuckChick

Just wondering if you find the Mifflin-St Jeor method of calculating TDEE to be accurate?

michellekicks

It underestimates my TDEE by a couple hundred calories daily as compared to the Katch McArdle formula used with my BF%, which is pretty much bang on.

EDIT: I think if you have more body fat than predicted the burn will be high for you and if you have less body fat than predicted at your weight, it will be low. So if you are super lean, it will underestimate your burn; if you have a higher-than-average body fat, it will overestimate.

FitCanuckChick

K - So I am 5'6 and 149. Have the soft "mommy tummy". Would like to lose likely around 20 - but my focus is toning and get an athletic/lean body - want to be top condition when I begin training for a full marathon in April. So, I say 20, but it could be 15 - will see as I get closer (doing cardio and weights)

On the other spectrum, hubby is 250, 5'7, and his first goal is 200 and then is going to see how he is - I could see him around 180-190.

So, what calculator do you suggest for each of us (if different). He is also doing cardio and weights. We both hit the gym 4-6 times per week. I average 5 he is more 4-5.

Also, what is BF%.

Finally - are the macros super important to success or is a well rounded balanced diet ok. I prepare most of our meals and try to use little processed foods.

yarwell

BF% is % body fat

michellekicks

K - So I am 5'6 and 149. Have the soft "mommy tummy". Would like to lose likely around 20 - but my focus is toning and get an athletic/lean body - want to be top condition when I begin training for a full marathon in April. So, I say 20, but it could be 15 - will see as I get closer (doing cardio and weights)

On the other spectrum, hubby is 250, 5'7, and his first goal is 200 and then is going to see how he is - I could see him around 180-190.

So, what calculator do you suggest for each of us (if different). He is also doing cardio and weights. We both hit the gym 4-6 times per week. I average 5 he is more 4-5.

Also, what is BF%.

Finally - are the macros super important to success or is a well rounded balanced diet ok. I prepare most of our meals and try to use little processed foods.

Well for your purposes, you could use the Mifflin-St Jeor calculator to get your starting point. They're based on an approximation of BMR, an approximation of activity level and assume an average NEAT that may or may not be spot on. So it's all estimations. In fact, everything in your food diary will be an estimation at best, even when weighing and measuring everything. So start with the Scooby calculator or whatever you like. Get an estimated TDEE and take a reasonable cut: maybe 10-15% for you and 20% for your husband. You can also be reasonably certain of being in the right area with your calorie intake if you take BMR+exercise calories... that leaves your NEAT as your deficit (non-exercise activity thermogenesis... everything else you do in a day).

I would say, to start, don't worry about macros on the whole... but do aim to keep an eye on protein. You want to aim for 1g per pound of lean body mass if you know it. If you don't, aim for 1g/day for each pound of body weight at your goal. This will help you to minimize muscle loss in a deficit. Lifting weights as part of your exercise routine can help with this too, but regardless of your activity, aim for this protein target with your calorie target and then just let the % of carbs and fat land where they will for a while. You'll get an idea of whether or not you lean towards higher fat or higher carbs. If you start each meal considering your protein intake, you'll also feel more satisfied all day long.

So if you aim for 130g protein at your TDEE-15% calorie level, that should work for you. Your husband would do about 180g protein at his TDEE-20%.

Do that for a 6 weeks and see what happens. If you aren't losing, drop the calories down by 100 or so but keep the protein where it is.