How does TDEE work?

stefaniemazz
stefaniemazz Posts: 179 Member
in Health and Weight Loss
I know there are many threads on this, but reading them I'm still confused.

My TDEE to lose weight at 20% is 1660 calories.

But people say that includes exercise. So does that mean if I generally burn 200 calories during a workout I should be eating 1860 calories to lose weight, or does that mean I need to be eating 1660 minus the 200?

Please help.

Replies

  • Phoenix_Warrior
    Phoenix_Warrior Posts: 1,633 Member
    It means it already calculates your burn, so you eat 1660 and that's it. :)
  • summer8it
    summer8it Posts: 433 Member
    If you've calculated your calorie goal to be TDEE -20% (in your case, 1660), then you eat 1660 every day, without any change in calorie goal for your exercise.

    If you've seen people in your newsfeed that have posted calorie burns of 1 calorie (i.e. "summer8it burned 1 calorie doing 55 minutes of strength training"), it's because they're using a TDEE method, and so have adjusted each cardio entry so it only adds 1 calorie.
  • zyxst
    zyxst Posts: 9,150 Member
    The 200 (or whatever you burn for exercise) calories are included. You don't add or subtract them. If you're going with the TDEE - 20% method, your calorie goal doesn't change unless you lose/gain weight.
  • ecw3780
    ecw3780 Posts: 608 Member
    Your TDEE should include regular living calories (breathing organ function) + daily life calories (going to the bathroom, sitting at your desk) + exercise calories. So when you subtract 20% you will lose weight. However, if you did not factor your TDEE to include your exercise calories, the formula doesn't really work because you will be at more than -20%. That being said, I have done the math both ways, and my sedentary TDEE + exercise is about the same as my active TDEE (according to my fitbit). So basically, to make your life easier, go back and figure your TDEE with your activity level, subtract 20% and eat that.
  • Mischievous_Rascal
    Mischievous_Rascal Posts: 1,791 Member
    TDEE includes your all your daily calories, including exercise, so just eat the 1660 and enjoy the freedom from the extra math! :)

    (If you are recording your exercise here, just input the expenditure as one calorie insteadof 200, and it won't change your goal.)

    You do need to recalculate your intake every 5 or so pounds lost, however.
  • stefaniemazz
    stefaniemazz Posts: 179 Member
    Oh okay,

    so the difference between MFP and TDEE is on MFP I would eat the 1860 and minus the 200 but with TDEE I just eat 1660?

    I think I understand, thanks guys.
  • GuybrushThreepw00d
    GuybrushThreepw00d Posts: 784 Member
    TDEE only works like that if you're consistent with your exercise. Otherwise, don't be afraid of the maths.

    I'm an advocate for calculating your TDEE not including your Exercise Associated Activity. Then eating back most (80%) of the calories you burnt whilst exercising.

    Wear a pedometer and only include your usual daily activity in your base TDEE calculation. For me, thats "Lightly active".

    1. Sedentary (Inactive)
    Pedometer steps = less than 5,000 steps a day
    2. Low Active
    Pedometer steps = 5,000 – 7,499 steps a day
    3. Somewhat Active
    Pedometer steps = 7,500 – 9,999 steps a day
    4. Active
    Pedometer steps = 10,000 steps or more a day
    5. Highly Active
    Pedometer steps = 12,500 steps or more a day.

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