Confused about TDEE-20%.. HELP!

Coopaloopsmom

I've been dieting for about a month and lost 4 or so pounds the first week. The scale has not moved since then. I'm not too overly concerned with that since my stomach has flattened by 3 inches or so but I want to make sure I am intaking the right amount of calories.

Stats:
Female, 6', 187 Pounds on a small sized frame (so plenty of fat to lose), 27 years old.

I REALLY prefer to log my exercise on MFP and eat back those calories (or half of them... I'm confused as to what is best) so I like to have my TDEE set at sedentary/desk job. IIFYM has my TDEE at 2036, BMR at 1697. But if I do the TDEE-20% that gives me 1629 which is lower than my BMR... so I'm confused. I had planned to keep it this way and then log the running I do 3 days a week and eat back on those days but also have read not to go below BMR. Help me figure out what is best!

Exercise consists of 2 30 minute runs per week @ 12 or less minutes per mile and one long run on Saturday (up to an hour/5 miles). But most of my motivation to get off my butt is so that I can eat more on those days.

I started the first week or so of my diet at 1300, realized that was too low so bumped it to 1500, and am now trying to bump it to whats needed and be done with figuring out these calcuations!

Siansonea

I've been dieting for about a month and lost 4 or so pounds the first week. The scale has not moved since then. I'm not too overly concerned with that since my stomach has flattened by 3 inches or so but I want to make sure I am intaking the right amount of calories.

Eating the right amount of calories, or eating the maximum calories allowed?

Stats:
Female, 6', 187 Pounds on a small sized frame (so plenty of fat to lose), 27 years old.

I REALLY prefer to log my exercise on MFP and eat back those calories (or half of them... I'm confused as to what is best) so I like to have my TDEE set at sedentary/desk job. IIFYM has my TDEE at 2036, BMR at 1697. But if I do the TDEE-20% that gives me 1629 which is lower than my BMR... so I'm confused. I had planned to keep it this way and then log the running I do 3 days a week and eat back on those days but also have read not to go below BMR. Help me figure out what is best!

Why do you prefer to complicate the issue with a TDEE calculation that isn't accurate, and "eat back" your calories? Is it a situation where you exercise just so you can eat more? If that's the case, you're likely to run into a scenario where you underestimate your calories eaten and overestimate your calories burned. The math quickly goes off the rails in this scenario.

Exercise consists of 2 30 minute runs per week @ 12 or less minutes per mile and one long run on Saturday (up to an hour/5 miles). But most of my motivation to get off my butt is so that I can eat more on those days.

I started the first week or so of my diet at 1300, realized that was too low so bumped it to 1500, and am now trying to bump it to whats needed and be done with figuring out these calcuations!

So, how did you "realize it was too low"? Were you hungry?

My advice: Set your TDEE accurately, given your activity level. Eat fewer calories than that, but don't go below your BMR if you're nervous about that. And log accurately. Don't make it more complicated than it needs to be.

And whatever you do, don't use exercise as a "snack generator".

Coopaloopsmom

I actually was not hungry at all on the previous calorie amounts. I can eat fruits and vegetables all day long (happily) and it takes a ton of that to get to your daily intake allowance. Healthy foods are way hard to overeat on!

I don't work out STRICTLY as reason to eat more, but when I really want a glass of wine or have plans for that evening I'm motivated to get out. I'm in the beginning stages of training for a half marathon so that's my "ultimate reason" for working out.

Francl27

Then just use whatever your TDEE-20% is at sedentary and eat your exercise calories back. You won't be below BMR once you add exercise anyway. Typically though, if TDEE-20% is under your BMR, you don't have much to lose and should probably just use TDEE-15%.

Siansonea

I actually was not hungry at all on the previous calorie amounts. I can eat fruits and vegetables all day long (happily) and it takes a ton of that to get to your daily intake allowance. Healthy foods are way hard to overeat on!

I don't work out STRICTLY as reason to eat more, but when I really want a glass of wine or have plans for that evening I'm motivated to get out. I'm in the beginning stages of training for a half marathon so that's my "ultimate reason" for working out.

I still think a basic approach to TDEE is best. Use your BMR as your baseline, and your TDEE as your upper limit, and eat within that range every day. Closer to BMR when you're inactive, and just under TDEE on days when you're more active. The important thing is to log all of your calories accurately.

Also, don't be afraid to eat near or just below your BMR if you're not seeing results. Your body isn't going to suddenly go into "starvation mode" and somehow do the work of two calories while burning one. That's a myth. Don't let the "big eaters" around here try to make you eat every single calorie you expend in exercise either. I have lost weight very well without any exercise of any kind, without watching WHAT I eat so much as HOW MUCH I eat. I eat total junk, but I don't go over 1300 calories very often, and that's taken of 13 pounds in two months.

suziepoo1984

Why not just set MFP to lose 0.5-1 lbs per week and set activity to sedentary and then log and eat back your exercise calories. As long as you are not eating too low, you do not need to be concerned about BMR or stuff like that. Make sure to hit your macros, do not feel lethargic and also keep a tab on weight loss and how you feel/clothes fit.
Good luck!