TDEE-20% takes me below BMR..

Lyns180
Lyns180 Posts: 49 Member
in Health and Weight Loss
Is this right??

Calculations from fitness frog website.

My TDEE is 2220. My BMR is 1850.

If I go -20% it gives me 1776.

If I go -25% it gives me 1665 (I changed my goal to this last night)

I thought you weren't meant to eat below your BMR.

I'm 27 / F / 237lbs looking to lose at least 42lbs.
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Replies

  • nelinelineli
    nelinelineli Posts: 330 Member
    There's nothing to suggest eating slightly below your BMR is problematic. However, unless you're bed-ridden, chances are your TDEE is higher. Also, if you exercise and eat your calories back that will put you above.

    TDEE-20% is a good place to be. Try it out for a while and see how it goes.
  • Lyns180
    Lyns180 Posts: 49 Member
    I put it as sedentary as I have a desk job, other than that I walk the dog for about 30mins a day and do a 1hr boxercise class per week.

    If I change it to lightly active my TDEE-20% is 2035. TDEE-25% is 1908.

    This seems an awful lot?? Especially as MFP calculations have me at 1470 per day plus exercise calories (normally only around 100 a day and around 800 on boxercise day)
  • tryclyn
    tryclyn Posts: 2,414 Member
    If you try 1800 to start with and don't lose enough then you can lower it, the calculators give you a place to start and then you adjust according to your real world numbers. Starting higher gives you room to adjust after you have tried it for at least a month or two. Just remember that 1800 is the goal for everyday regardless of exercise.
  • Lyns180
    Lyns180 Posts: 49 Member
    1800 calories a day would take me to TDEE-28%. Is this okay??
  • FourIsCompany
    FourIsCompany Posts: 269 Member
    I put it as sedentary as I have a desk job, other than that I walk the dog for about 30mins a day and do a 1hr boxercise class per week.

    That is NOT sedentary.

    If I were you, I'd pick "lightly active" and aim for TDEE-15% and see how it goes. If you gain or stay the same, you can cut more (20%) if you need to. MFP and TDEE are two different methods and they are not going to mesh.

    Also, check out the group "Eat More to Weigh Less". There are some very knowledgeable people on the TDEE method in there.

    28% is a huge cut. I wouldn't do it.
  • tryclyn
    tryclyn Posts: 2,414 Member
    We're over 200 lbs so we have the room to play with the numbers because we have the extra fat, but nothing wrong with starting at 2000 if you wish. The idea is to be able to eat the most that you can and still lose so just adjust as you go along.

    Here's a good group for lots of helpful info.
    http://www.myfitnesspal.com/groups/home/10118-eat-train-progress
  • Lyns180
    Lyns180 Posts: 49 Member
    Thanks for your help :)
  • kr1stadee
    kr1stadee Posts: 1,774 Member
    It DOES seem like a lot when you're coming up from low numbers.
    It took me a few tries to get myself to eat over 1300 calories a day. I am now happily eating 2000 calories a day! Don't underestimate your activity level, it doesn't help anyone!
  • lauren3101
    lauren3101 Posts: 1,853 Member
    I put it as sedentary as I have a desk job, other than that I walk the dog for about 30mins a day and do a 1hr boxercise class per week.

    If I change it to lightly active my TDEE-20% is 2035. TDEE-25% is 1908.

    This seems an awful lot?? Especially as MFP calculations have me at 1470 per day plus exercise calories (normally only around 100 a day and around 800 on boxercise day)

    You are only sedentary if you literally just sit in front of the TV all day.

    Lightly active will be more suitable. Personally, I would up to about 1900 gradually and see how you go. You shouldn't really be eating under your BMR, but you are underestimating your TDEE.
  • connie_messina
    connie_messina Posts: 495 Member
    bump
  • Mokey41
    Mokey41 Posts: 5,769 Member

    You are only sedentary if you literally just sit in front of the TV all day.

    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.
  • easto_79
    easto_79 Posts: 102 Member
    There's nothing to suggest eating slightly below your BMR is problematic. However, unless you're bed-ridden, chances are your TDEE is higher. Also, if you exercise and eat your calories back that will put you above.

    TDEE-20% is a good place to be. Try it out for a while and see how it goes.

    Love reading - Nothing to suggest eating slightly below your BMR is problematic, - too much going around about stravation mode lately. Thanks!
  • SamMorBelsmom
    SamMorBelsmom Posts: 164 Member
    I agree with everyone. I am 27 year old female and I weight 219. I have my activity at light and set to lose .5 lbs a week and MFP gives me 2080 calories. One thing that MFP has taught me, and all the wonderful people on here, is that the slower the weight comes off, the longer it stays off. I would set it at 1900 calories and adjust as you go. BUT REMEMBER, IT TAKES FOUR WEEKS FOR YOUR BODY TO REALIZE YOU ARE ON DIET AND TO ADJUST TO YOUR NEW EATING HABITS!! Give it a month. I know the waiting is hard, but it will be worth it in the end.
  • blackermagic
    blackermagic Posts: 32
    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.

    THIS!!!!

    I don't understand why people get so caught up in the numbers, TDEE, BMI, BMR...its all just noise. To lose weight you have to eat less and exercise more. Here is the only number people need to understand:

    To lose 1 pound, one must burn 3500 excess calories
  • Vailara
    Vailara Posts: 2,470 Member
    I just wanted to point out that if you put in "sedentary" in the calculators, then TDEE - 20% WILL take you below your BMR. This is because the TDEE calculation is simply your BMR multiplied by 1.2. In other words, it's your BMR + 20% (of your BMR). That gives you a bigger figure, your TDEE. Obviously 20% of your TDEE is going to be more than 20% of your BMR, because it's a bigger number. So when you subtract the 20% from your TDEE, you're going to get a figure which is lower than your BMR. That will be the case for anybody who puts their activity level as "sedentary".

    I'm probably making this more complicated than it really is!
  • husseycd
    husseycd Posts: 814 Member
    I just wanted to point out that if you put in "sedentary" in the calculators, then TDEE - 20% WILL take you below your BMR. This is because the TDEE calculation is simply your BMR multiplied by 1.2. In other words, it's your BMR + 20% (of your BMR). That gives you a bigger figure, your TDEE. Obviously 20% of your TDEE is going to be more than 20% of your BMR, because it's a bigger number. So when you subtract the 20% from your TDEE, you're going to get a figure which is lower than your BMR. That will be the case for anybody who puts their activity level as "sedentary".

    I'm probably making this more complicated than it really is!

    No, I believe you're right. To the OP, I don't think eating close to your BMR is such a big deal when you have a little more to lose. It's when you're getting down to those last few lbs. You will probably sacrifice some muscle, but I think that's pretty much inevitable.

    As far as activity level, I have a desk job, but the only time I get close to at sedentery TDEE (calculated by my Bodymedia) is when I'm not feeling well. Meaning, I lay down at lunch and I sit all evening at home and I barely get up from my desk. Otherwise, just a normal day (getting up every hour, running errands, etc), puts me at lightly active.

    If I were the OP, I'd just eat close to BMR (1900 calories/day) for a bit and see where it goes. Adjust accordingly.
  • Rays_Wife
    Rays_Wife Posts: 1,173 Member
    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.

    THIS!!!!

    I don't understand why people get so caught up in the numbers, TDEE, BMI, BMR...its all just noise. To lose weight you have to eat less and exercise more. Here is the only number people need to understand:

    To lose 1 pound, one must burn 3500 excess calories

    Eat less than...what? :smile: Could you elaborate on how to figure out if you are indeed burning 3500 excess calories if you don't use TDEE as a baseline?
  • lporter229
    lporter229 Posts: 4,907 Member


    I don't understand why people get so caught up in the numbers, TDEE, BMI, BMR...its all just noise. To lose weight you have to eat less and exercise more. Here is the only number people need to understand:

    To lose 1 pound, one must burn 3500 excess calories

    Exactly. Weight loss is not rocket science. I think it comes down to three basic rules:

    1. Be mindful of what you eat. Log everything if you need to, but being aware of the calories you are consuming is step one.

    2. Move. You don't have to put in countless hours at the gym. Just stay active. You can burn just as many, actually more, calories working around the house...cooking, cleaning, gardening, etc. than someone who spends an hour at the gym and lays around on the couch for the rest of the night. Try to limit your "sedentary" time.

    3. Don't starve yourself. If you are hungry, eat a snack. If you view your weight loss plan as difficult, you are setting yourself up for failure. You should make a plan that you can stick to forever. Don't get too caught up in the numbers.
  • BabyNurseJen
    BabyNurseJen Posts: 64 Member
    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.

    THIS!!!!

    I don't understand why people get so caught up in the numbers, TDEE, BMI, BMR...its all just noise. To lose weight you have to eat less and exercise more. Here is the only number people need to understand:

    To lose 1 pound, one must burn 3500 excess calories

    It would be nice if that we're legitimately all one needed to know, but it's not. What's an excess calorie? Unless you know how many your body needs, there's no way to know how to eat at a deficit.

    I totally agree with the sedentary thing. I'm an almost stay at home mom, on my feet most of the day, and I'm only lightly active.
  • judyde
    judyde Posts: 401 Member
    Lots of great advice here andI want to save it. I have nothing new to add!
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    Because of your high BF%, most likely your BMR is not that high. And even so, with as much extra weight you have, it will not hurt to eat below your BMR. That rule is mostly for those who are closer to their goal weight.
    No worries.
  • Lyns180
    Lyns180 Posts: 49 Member
    Given all these replies, I've changed my activity level to lightly active.

    I've also changed my daily calorie goal to 1900. I'm not sure I'll hit this every day, but my plan is to use the extra calories to have more filling, healthy meals for breakfast, lunch and dinner.
  • da_bears10089
    da_bears10089 Posts: 1,791 Member

    Given all these replies, I've changed my activity level to lightly active.

    I've also changed my daily calorie goal to 1900. I'm not sure I'll hit this every day, but my plan is to use the extra calories to have more filling, healthy meals for breakfast, lunch and dinner.

    Once you have changed your calorie intake, pay around with your macros as the protein levels that MFP gives are far too low. I have mine set at 40/30/30 for carbs/protein/fat
  • lauren3101
    lauren3101 Posts: 1,853 Member

    You are only sedentary if you literally just sit in front of the TV all day.

    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.

    I can assure you that is not sedentary. My fitbit calculates that I am lightly active even on days where I don't do much more than what you've listed above.

    It's also confirmed in the IPOARM, which works for, well, pretty much everyone. I think too many people assume they are sedentary just because they have a desk job and therefore eat too little.
  • Lyns180
    Lyns180 Posts: 49 Member
    Once you have changed your calorie intake, pay around with your macros as the protein levels that MFP gives are far too low. I have mine set at 40/30/30 for carbs/protein/fat

    That's what I changed mine too when I changed my calorie goal.
  • yarwell
    yarwell Posts: 10,477 Member
    Given all these replies, I've changed my activity level to lightly active.

    I've also changed my daily calorie goal to 1900. I'm not sure I'll hit this every day, but my plan is to use the extra calories to have more filling, healthy meals for breakfast, lunch and dinner.

    Sounds crazy to me for an obese short woman. You may well be at or over your TDEE with that unless you're very active. Good luck, you can always take 500 calories off if it doesn't work.
  • Lyns180
    Lyns180 Posts: 49 Member
    Given all these replies, I've changed my activity level to lightly active.

    I've also changed my daily calorie goal to 1900. I'm not sure I'll hit this every day, but my plan is to use the extra calories to have more filling, healthy meals for breakfast, lunch and dinner.

    Sounds crazy to me for an obese short woman. You may well be at or over your TDEE with that unless you're very active. Good luck, you can always take 500 calories off if it doesn't work.

    1900 is my TDEE- 25%. My BMR is 1850 and my TDEE is 2544.

    What would you suggest??
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I put it as sedentary as I have a desk job, other than that I walk the dog for about 30mins a day and do a 1hr boxercise class per week.

    If I change it to lightly active my TDEE-20% is 2035. TDEE-25% is 1908.

    This seems an awful lot?? Especially as MFP calculations have me at 1470 per day plus exercise calories (normally only around 100 a day and around 800 on boxercise day)

    TDEE is supposed to include whatever exercise you do in your activity level...MFP does not...that's why there is a difference. That is why with MFP you log exercise after you do it and you're supposed to eat those calories back...you account for the exercise after the fact with MfP and before the fact with TDEE. Also, TDEE - 20% is roughly 1 Lb per week loss goal...you're MFP goal is probably 1.5 Lb - 2 Lbs per week loss goal. You need to compare apples to apples
  • TeaBea
    TeaBea Posts: 14,517 Member
    No sedentary doesn't mean lays around like a sloth. That would be closer to your BMR.

    Sedentary is:

    •Sleeping - 8 hours
    •Personal care (dressing, showering) - 1 hour
    •Eating - 1 hour
    •Cooking - 1 hour
    •Sitting (office work, selling produce, tending shop) - 8 hours
    •Driving car to/from work - 1 hour
    •General household work - 1 hour
    •Light leisure activities (watching TV, chatting) - 3 hours

    A large majority of the population are sedentary, they just like to fool themselves into saying lightly active because they do crawl off the couch and move around a bit.

    THIS!!!!

    I don't understand why people get so caught up in the numbers, TDEE, BMI, BMR...its all just noise. To lose weight you have to eat less and exercise more. Here is the only number people need to understand:

    To lose 1 pound, one must burn 3500 excess calories

    I disagree. "All that noise" is what I need to hear. I would have taken MFPs numbers (1200 ...no surprise there) ..... and just gone with it. The problem with that is 1200 comes from "I want to lose XX pounds per week." Some people here are setting goals that are too aggressive. Not everyone should lose 1 pound each week.

    Really aggressive weight loss leads to MUSLCE loss too. I need to hear BMR vs. TDEE because I want to maintain muscle. I'm older ... so I need to keep every bit of muscle I can. A 3,500 cut each week is too much for me.

    You're right BMI ... is pretty useless for me.
  • shadus
    shadus Posts: 424 Member
    I put it as sedentary as I have a desk job, other than that I walk the dog for about 30mins a day and do a 1hr boxercise class per week.

    That is NOT sedentary.
    A sedentary activity level describes someone who gets little to no exercise. If you spend a lot of time sitting at a desk or watching television, without working out regularly, you’re considered sedentary. The activity you do perform during your daily routine is low-intensity. When you exercise at a low-intensity level, you are able to breathe normally, and are able to sing while you perform an activity. Under normal conditions, low-intensity exercise will not make you sweat. Examples might include taking an easy walk, stretching, shopping and light gardening.

    She's functionally getting 1h of "moderate" or higher exercise per week. She's sedentary.

    One of the biggest mistakes people make that prevent weight loss is over estimating their activity level.

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