should i follow mfp or my TDEE

margarethumphreys58

So I went to a website called IIFYM because I was curious about my TDEE. Which is 2500
according to mfp I should be eating 1200 net calories.
And this website says at 25% ( most intense weightloss) I sshould be eating 1800.

So where I'm confused, is the 1800 net calories? Or just 1800 calories to lose weight? * sorry if this is confusing*

I'm also at a bit of a plateau with weightloss, could that be because I'm netting around 1200 or less most days? Is my body just not getting enough calories ?

shadow2soul

The TDEE method includes exercise. So for you it would be one of the following:
25% cut : 1875 calories ***
20% cut : 2000 calories
10% cut : 2250 calories

*** It isn't generally recommend to go lower than a 20% cut unless of course you have a lot to lose.

The TDEE method has you eating the same amount every day regardless of whether you exercise or not.

If you choose to follow MFP, then generally you eat 1200+ what ever you burn through exercise.

margarethumphreys58

So would you suggest TDEE
because I rarely eat back all of my calories and my net usually ends up under 1000 except on cheat days. And I've had people tell me that is too low and my body needs more calories . I'm 196 with my ideal weight being 140 so I have a fair amount to lose.

shadow2soul

I personally don't do the TDEE method, but if you think it would be easier for you to see a static goal rather than one that changes, then go for it. There are a lot of people that have great success with it and find it easier to maintain. I generally recommend it to people who talk about being hungry and/or having binges.

If you think it will help you to get more calories in, then go for it. My average calorie intake is between 1800-2000 and I'm 5'4 / 167.4lbs. If you try it give it, 4-6 weeks. Some people see a gain for the first week or 2 and then it drops back off (plus some) between weeks 3-6.

watto1980

I have been losing weight working from my TDEE. I still add my exercises into MFP for the hell of it but I don't eat back those calories. These are factored into my TDEE (3 strength sessions & 3 cardio sessions).

My TDEE is around 3200 so I eat 2500 a day, with the occasional cheat meal once a week or fortnight. It probably works out around 2500 - 2700 calories a day over a week.

If I do any extra exercise like sports or recreational activities which aren't factored into my TDEE, then I eat extra to make up those calories.

I think both ways will work, but for me working off my TDEE seems easier for meal planning, so that's what I do and it is working well with my weight loss.

margarethumphreys58

I have been losing weight working from my TDEE. I still add my exercises into MFP for the hell of it but I don't eat back those calories. These are factored into my TDEE (3 strength sessions & 3 cardio sessions).

My TDEE is around 3200 so I eat 2500 a day, with the occasional cheat meal once a week or fortnight. It probably works out around 2500 - 2700 calories a day over a week.

If I do any extra exercise like sports or recreational activities which aren't factored into my TDEE, then I eat extra to make up those calories.

I think both ways will work, but for me working off my TDEE seems easier for meal planning, so that's what I do and it is working well with my weight loss.

So, would you suggest I eat my bmr and then eat back burned calories or just do a solid TDEE everyday?

Sorry I'm really new to TDEE

leebesstoad

For me, the best way to do it is if you have faithfully and fully recorded every single thing you have eaten. No skipping things because you were ashamed or because you forgot. You were trying to be as accurate as possible. For me that means weighing absolutely everything, but then I'm obsessive compulsive, so I know my food is down to the gram level. Then take the total calories you have eaten over a given period of time, between 2 dates you have weighed, sum them up, add in any weight loss, and you have your TDEE.

For example. If you weigh yourself on the 1st of the month you weighed 150 pounds and on the 11th you weighed 148 pounds. 10 days. Over the 10 days, from your MFP food diaries, you have eaten a total of 18936 calories (just pulling a number out of my *kitten*). Add 18,936 to 7,000 for a total of 25,936. Divide by 10 (the number of days). And your TDEE for that period is 2,594 (rounding up). That is going to give you a lot closer and more accurate TDEE value than any of the online calculators since everyone will have their own idea of what is moderate or intense exercise or 3 days or 5 days of exercise. 5 days of walking 30 minutes doesn't equal 5 days of 3 hour runs.

And this method will only work if, and only if, you are confident that you are faithfully recording everything in your food diary. But it will give you your best TDEE number.

margarethumphreys58

For me, the best way to do it is if you have faithfully and fully recorded every single thing you have eaten. No skipping things because you were ashamed or because you forgot. You were trying to be as accurate as possible. For me that means weighing absolutely everything, but then I'm obsessive compulsive, so I know my food is down to the gram level. Then take the total calories you have eaten over a given period of time, between 2 dates you have weighed, sum them up, add in any weight loss, and you have your TDEE.

For example. If you weigh yourself on the 1st of the month you weighed 150 pounds and on the 11th you weighed 148 pounds. 10 days. Over the 10 days, from your MFP food diaries, you have eaten a total of 18936 calories (just pulling a number out of my *kitten*). Add 18,936 to 7,000 for a total of 25,936. Divide by 10 (the number of days). And your TDEE for that period is 2,594 (rounding up). That is going to give you a lot closer and more accurate TDEE value than any of the online calculators since everyone will have their own idea of what is moderate or intense exercise or 3 days or 5 days of exercise. 5 days of walking 30 minutes doesn't equal 5 days of 3 hour runs.

And this method will only work if, and only if, you are confident that you are faithfully recording everything in your food diary. But it will give you your best TDEE number.

This. I hadn't thought to do that but it's beenlliant. Lol
I log my calories very diligently so this is good. I'm obsessed with the numbers part of all of this. I find it very fun and it gives me so much more control over my diet than I have ever had. So I guess in ten days well see.

watto1980

I have been losing weight working from my TDEE. I still add my exercises into MFP for the hell of it but I don't eat back those calories. These are factored into my TDEE (3 strength sessions & 3 cardio sessions).

My TDEE is around 3200 so I eat 2500 a day, with the occasional cheat meal once a week or fortnight. It probably works out around 2500 - 2700 calories a day over a week.

If I do any extra exercise like sports or recreational activities which aren't factored into my TDEE, then I eat extra to make up those calories.

I think both ways will work, but for me working off my TDEE seems easier for meal planning, so that's what I do and it is working well with my weight loss.

So, would you suggest I eat my bmr and then eat back burned calories or just do a solid TDEE everyday?

Sorry I'm really new to TDEE

It is up to you, both ways will work. Just think about what will work better for you and your lifestyle.

I eat 500 - 700 calories per day below my TDEE. This makes it easier to plan meals. Like I will cook a recipe in bulk and weigh and divide into 1/3's before eating it over 3 days. This is so I don't have to cook everyday.

Personally, I would find it annoying having to figure out what to eat and make food which equals the amount of calories that I used exercising on a particular day. But you could be the opposite, this might work better for you. As long as you are maintaining a non-extreme calorie deficit that is the main thing.

lauren3101

TDEE includes your exercise calories, so that's why it's higher.

There's little difference between TDEE and MFP + exercise calories, they should work out to be pretty much the same.

TDEE is better if your exercise routine tends to be the same every week, whereas if your exercise differs, it's probably best to use the MFP + exercise calories method.

But either way it does sound like you need to eat more.

margarethumphreys58

TDEE includes your exercise calories, so that's why it's higher.

There's little difference between TDEE and MFP + exercise calories, they should work out to be pretty much the same.

TDEE is better if your exercise routine tends to be the same every week, whereas if your exercise differs, it's probably best to use the MFP + exercise calories method.

But either way it does sound like you need to eat more.

That's why I begs interested in tde, because in the morning I plan my meals around 1200, but almost never eat back all the calories because I'm nervous I will go over lol , even though I know I'll burn 400-600 calories a day so I thought if I upped my calories to tdee I wouldn't worry so much about it.

sijomial

TDEE includes your exercise calories, so that's why it's higher.

There's little difference between TDEE and MFP + exercise calories, they should work out to be pretty much the same.

TDEE is better if your exercise routine tends to be the same every week, whereas if your exercise differs, it's probably best to use the MFP + exercise calories method.

But either way it does sound like you need to eat more.

^^^ Yep - sums it up nicely. I prefer the MFP way as my calorie burns vary a lot from day to day and week to week but it's personal preference.

BTW - whichever method you follow please don't go for a huge deficit for a fast weight loss, it's counter productive and unnecessary. Learn to eat in a sustainable way to avoid falling into the trap of yo-yo dieting. Strive to be one of the 10% that lose weight and keep it off.

margarethumphreys58

TDEE includes your exercise calories, so that's why it's higher.

There's little difference between TDEE and MFP + exercise calories, they should work out to be pretty much the same.

TDEE is better if your exercise routine tends to be the same every week, whereas if your exercise differs, it's probably best to use the MFP + exercise calories method.

But either way it does sound like you need to eat more.

^^^ Yep - sums it up nicely. I prefer the MFP way as my calorie burns vary a lot from day to day and week to week but it's personal preference.

BTW - whichever method you follow please don't go for a huge deficit for a fast weight loss, it's counter productive and unnecessary. Learn to eat in a sustainable way to avoid falling into the trap of yo-yo dieting. Strive to be one of the 10% that lose weight and keep it off.

That's why I was looking into tdee, my net calories are just too low, I think it's just my mind sees 1200 so I aim for that and then I don't want to eat back my calories. It feels counterproductive so I thought setting it to my tdee might ease ny mind a bit because I won't have to eat back any calories.

sijomial

That's why I was looking into tdee, my net calories are just too low, I think it's just my mind sees 1200 so I aim for that and then I don't want to eat back my calories. It feels counterproductive so I thought setting it to my tdee might ease ny mind a bit because I won't have to eat back any calories.

If you find it less stressful then great, that's a good reason why TDEE could be better for you.
Be really accurate with your food logging and after a couple of weeks (or more) reassess and adjust your numbers if necessary.
Good luck. :flowerforyou:

lauren3101

TDEE includes your exercise calories, so that's why it's higher.

There's little difference between TDEE and MFP + exercise calories, they should work out to be pretty much the same.

TDEE is better if your exercise routine tends to be the same every week, whereas if your exercise differs, it's probably best to use the MFP + exercise calories method.

But either way it does sound like you need to eat more.

^^^ Yep - sums it up nicely. I prefer the MFP way as my calorie burns vary a lot from day to day and week to week but it's personal preference.

BTW - whichever method you follow please don't go for a huge deficit for a fast weight loss, it's counter productive and unnecessary. Learn to eat in a sustainable way to avoid falling into the trap of yo-yo dieting. Strive to be one of the 10% that lose weight and keep it off.

That's why I was looking into tdee, my net calories are just too low, I think it's just my mind sees 1200 so I aim for that and then I don't want to eat back my calories. It feels counterproductive so I thought setting it to my tdee might ease ny mind a bit because I won't have to eat back any calories.

If it's your mindset that is the problem, then use the TDEE method. Try upping your calories gradually to 2000, and don't be worried if you gain in the beginning; it's perfectly normal if you've been undereating for a while. Stick with that for 6 - 8 weeks then reevaluate.

Sijomial is right, you should aim for the 20% deficit, that's 1lb a week loss which is healthy and sustainable.

margarethumphreys58

Thank you guys for all of your great answers, theyce been very helpful. I have much better grasp on it now :-D