TDEE-20% takes me below BMR..

Mokey41

One problem with all of these calculators is that they are set up for a "normal" person. They assume a certain ratio of lean body mass per your weight. When you get into the obese category that ratio is way off. You don't need to feed that fat and can therefore take a larger cut in calories. Both BMR and TDEE get skewed in higher weight to height ranges.

No one is going to go into the dreaded "starvation mode" with a lot of excess fat to lose. You can safely cut down to 1500 to 1600 without doing damage or hitting the dreaded plateau. There are so many terms bantered around that really don't mean anything. If you really want to know what you need to be eating figure out what your BMR and TDEE would be if you were at your ideal weight.

It's too bad thinking doesn't burn many calories because there would be tons of weight lost with all the over thinking that goes on.

Lyns180

So, if I change to sedentary. My TDEE-20% is 1776. TDEE-25% is 1665.

Which should I go for??

FourIsCompany

Opinions... You're going to have to read what everyone thinks and then make up your own mind and commit to trying it.

My opinion: 1900 doesn't sound too high to me. Try it for a few weeks. Log religiously and meticulously and see what your body tells you. Drink lots of water. Weigh only once a week the day after a "rest" day. If you gain weight, cut back another 5%. If you don't lose or gain, then 1900 is your TDEE and you need to cut from there. If you lose 3 lbs a week, that's too drastic and you SHOULD increase your calories so you lose 1-2 per week.

Mokey41

So, if I change to sedentary. My TDEE-20% is 1776. TDEE-25% is 1665.

Which should I go for??

Just pick one and stick with it for 3 or 4 weeks. If you aren't losing, readjust. If you're losing too much, readjust. Nothing is happening while you think about it and study it. No one can guarantee anything by saying "this is the plan to follow". You will not starve on 1665 so if you want to eat that, then eat that. It really, really isn't rocket science.

glreim21

In my opinion, 1900 sounds like a good start, stick with that number for a couple of weeks then readjust if needed. Remember the TDEE already includes exercise so you would not eat back your exercise calories.

cwolfman13

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

Except....3500 calories less than what? Less than TDEE is what...so, not really noise. If you don't know your approximate TDEE, you have not idea where to cut 3500 calories from.

So, if I change to sedentary. My TDEE-20% is 1776. TDEE-25% is 1665.

Which should I go for??

You have to understand that there will be some trial and error...this isn't an exact science...nobody has a TDEE of exactly XXXX calories...it's just an estimate. As Mokey41 stated...you just need to pick something and go with it and be consistent and take a good evaluation of what's going on in about 4 weeks or so.

mabelbabel1

If I were you I would start at 1900 and aim to meet that target daily. Give it 4 weeks. Weight doesn't change nice and neatly week in week out, it happens in fits and starts....you have to be patient.

If after 4 weeks you're not seeing progress you can adjust up or down.

Measure yourself and take photos today.

Remember as you lose weight you will need to lower your calories so you are better off making the smallest cut now and then increasing it if need be as you lose.

Lyns180

Thank you

medic2038

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

Except....3500 calories less than what? Less than TDEE is what...so, not really noise. If you don't know your approximate TDEE, you have not idea where to cut 3500 calories from.

So, if I change to sedentary. My TDEE-20% is 1776. TDEE-25% is 1665.

Which should I go for??

You have to understand that there will be some trial and error...this isn't an exact science...nobody has a TDEE of exactly XXXX calories...it's just an estimate. As Mokey41 stated...you just need to pick something and go with it and be consistent and take a good evaluation of what's going on in about 4 weeks or so.

This!
They're all just best estimates, which is why people usually have to "tweak" their diets.

While it might seem like it's irrelevant.... If your TDEE is 2000, and you think it's 2300 and make a -500/day deficit (based on 2300) then in reality you're making a -200/day deficit. That's a pretty substantial difference!

All that being said, with people that have a lot of weight to lose; there's absolutely no reason why there can't be a big deficit. So basically, OP, if you're below your BMR.... it's not a big deal.

Lyns180

Thanks

FourIsCompany

Measure yourself and take photos today.

GREAT advice! I lost 3.25 inches, but didn't lose a pound. And I have my starting photos, plus one set after a 60 lb loss. Very motivating!

blackermagic

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

Except....3500 calories less than what? Less than TDEE is what...so, not really noise. If you don't know your approximate TDEE, you have not idea where to cut 3500 calories from.

So, if I change to sedentary. My TDEE-20% is 1776. TDEE-25% is 1665.

Which should I go for??

You have to understand that there will be some trial and error...this isn't an exact science...nobody has a TDEE of exactly XXXX calories...it's just an estimate. As Mokey41 stated...you just need to pick something and go with it and be consistent and take a good evaluation of what's going on in about 4 weeks or so.

This!
They're all just best estimates, which is why people usually have to "tweak" their diets.

While it might seem like it's irrelevant.... If your TDEE is 2000, and you think it's 2300 and make a -500/day deficit (based on 2300) then in reality you're making a -200/day deficit. That's a pretty substantial difference!

All that being said, with people that have a lot of weight to lose; there's absolutely no reason why there can't be a big deficit. So basically, OP, if you're below your BMR.... it's not a big deal.

This will cover the previous "quotes" of my reply also...

The reason why TDEE is a bunch of crap is the following (using the same fitnessfrog site OP quoted):

- Male, 5'11", 174 lbs, 41 years, moderate exercise
- Calculates TDEE = 2747 Cal, %80 of TDEE = 2198 Cal

I would gain weight if I ate 2200 calories a day. Even at my highest weight (50lbs more than I weight now), I couldn't consume 2800+ calories a day...unless I was eating at McDonald's.

For me to lose weight, I had to stay near 1500 calories eating a high protein low carb diet. I was/am also exercising 6 days a week for 1-2 hours a day, burning minimal of 800 to a max of 1400 calories if it was double cardio day! Exercise was running for an hour + (6 to 8 miles) and lifting weights for about 45 mins. Am I different than others? Maybe...but doubtful.

That's why TDEE is a bunch of noise.

My personal trainer says that your body is made in the kitchen. So keep track of everything you eat, because it isn't just the calories you intake...its the kinds of calories you are eating. High protein, low fat, low carb meals are going to get you to your goals!

Good Luck @Lyns180

chell53

I have been stable for about 3 weeks now and I sat down to figure my BMR and TDEE..... figured it out both light activity and Sedetary and I decided to use a calorie number in between so this is where I set it and I am taking it from there.....set it where you think you should be and go from there.....good luck to you

medic2038

This will cover the previous "quotes" of my reply also...

The reason why TDEE is a bunch of crap is the following (using the same fitnessfrog site OP quoted):

- Male, 5'11", 174 lbs, 41 years, moderate exercise
- Calculates TDEE = 2747 Cal, %80 of TDEE = 2198 Cal

I would gain weight if I ate 2200 calories a day. Even at my highest weight (50lbs more than I weight now), I couldn't consume 2800+ calories a day...unless I was eating at McDonald's.

For me to lose weight, I had to stay near 1500 calories eating a high protein low carb diet. I was/am also exercising 6 days a week for 1-2 hours a day, burning minimal of 800 to a max of 1400 calories if it was double cardio day! Exercise was running for an hour + (6 to 8 miles) and lifting weights for about 45 mins. Am I different than others? Maybe...but doubtful.

That's why TDEE is a bunch of noise.

My personal trainer says that your body is made in the kitchen. So keep track of everything you eat, because it isn't just the calories you intake...its the kinds of calories you are eating. High protein, low fat, low carb meals are going to get you to your goals!

Good Luck @Lyns180

Your body doesn't violate the laws of thermodynamics, hence TDEE is not nonsense. You can't ever be absolutely certain your TDEE is X, and absolutely not from some random internet site. Metabolism is an aggregate of many things (LMB composition, hormones, activity,etc). Most people tend to overestimate by a pretty large margin too. In physics class a few years ago with did an experiment. It takes something like climbing 36 steps, to burn off the calories in 1 peanut M&M; most people aren't as active as they think.

One of the reasons postulated that many people do benefit from low carb diets, is that many obese people DO have a degree of insulin resistance (which screws up the equation). This is very much the same reason that people with legit hypothyroidism have have to have bigger deficits (or meds). So essentially it would be something like

All things being equal....
Normal person has TDEE of say 2000.
Person with metabolic problems has TDEE of 1400. That's a rather big difference.
That's also WHY finding an accurate TDEE can be so problematic. TDEE is laregely based on LBM, most people don't know their LBM.

As much as you had to work out in the gym, I've done "nothing" by comparison. I've dropped 50lbs total now (from 223-173) and went from 30%+ bodyfat, to approximately 15% at current. I've done exactly 0 minutes of cardio, and my lifting routine is about as simple as they come (and about 3hrs per week).

Plain and simple, all of my results came directly from the kitchen. Low fat/low carbs are irrelevant, they're how your body gets it's energy (and it can use either). Protein is really the most important part of a diet.

Edit: Hit post too soon.

Francl27

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.

My fitbit only puts me as lightly active on days I walk 5 miles. The OP seems sedentary to me, maybe between sedentary and lightly active but definitely not lightly active.

Lyns180

Thanks all for your help and advice.

I've decided to try 1776 for the next month and see what results I get, I also took my pics and measurements last night to track those too.

1776 is based on sedentary and TDEE-20%. This still gives me room to cut more if 1776 doesn't work for me.

ell_v131

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.

That is definitely sedentary. 1hr exercise per week doesn't put one in lightly active. And seeing how people walk their dogs, unless she is power walking it, that won't burn a lot.