MFP vs. tdee and bmr... Help!

palmerdanielle

So I'm pretty new to the tdee and bmr info, I've been doing some calculations and my results don't seem to add up, I'll post as much info as I can, hopefully someone can make some sense of this for me. Let me know if I need to provide any other info.

So my issue is that my MFP calculations don't match up with my tdee/ bmr quite right. I've seen a lot of mixed opinions on which to follow.
My MFP is set at -2lbs a week (1.9 is it's projected goal)
I have it set to lightly active, and it has me set to 1,800 cals. If I change it to I believe sedentary it goes to 1500. That sounds slightly low to me, but I'm not sure which to go with. I'm in classes 3 days a week, so I do a decent amount of sitting but walk to and from school, and am trying to go to the gym 3-5 x a week, depending on the week.

My tdee calculation is 2,746. From what I've read I should do about -20% which is 2,197. Can I go lower, -25% maybe? Or is that too extreme?
My BMR calculation is 1997

So my problem is, do I follow MFP's 1,800. (+ eating back all or most exercise calories) or follow my tdee at -20%? MFP puts me below my bmr, so I'm not sure if I've miscalculated somewhere along the way, or if this is okay.

I'm 22, 5'7", 265lbs currently. Trying to lose 100-120 roughly.

Thanks so much!
-Palmer

cwolfman13

So my problem is, do I follow MFP's 1,800. (+ eating back all or most exercise calories) or follow my tdee at -20%? MFP puts me below my bmr, so I'm not sure if I've miscalculated somewhere along the way, or if this is okay.

You're not comparing apples to apples...you set MFP for a 2 Lb per week loss at light active without exercise...which means MFP is projecting your non exercise maintenance to be around 2,800 calories without exercise (1800 + 1000 = 2800...a 2 Lb per week loss goal is 1000 calorie per day deficit).

If you're using the TDEE calculator you would include your exercise in that number...therefore your maintenance should be higher than what MFP predicts. So right there you are off somewhere on your activity level. You're also comparing a 2 Lb loss (1000 calorie deficit) with MFP to what amounts to roughly a 1 Lb loss rate (500 calorie deficit)

I would say that you are probably light active with no deliberate exercise with MFP...on a TDEE calculator that includes deliberate exercise, you're probably moderate. At any rate, these calculators just give you a good starting point...you'll have to make adjustments on your own as per real world results...these calculators are just estimates based on statistical averages of individuals of similar stats.

With the weight you have to lose you could do 2 Lbs per week safely...you'll have to pull that deficit back though as you lean out. When you're leaner you can't go as fast because you won't have the fat stores and you'll start burning up a lot of muscle mass.

palmerdanielle

Thanks so much that makes a lot more sense, so far I've been losing so that's good I just keep reading different things about tdee and not eating below bmr etc, which according to what I calculated I am, but like I say I've read mixed things so it can all get a bit confusing. Since what I'm doing is working I'll keep it up and adjust as needed as you said. And yeah I expect I'll lose quicker in the beginning and it'll slow down at some point, definitely going to try to do this the right way even if it's slow, as opposed to trying to lose as fast as possible.

Thanks again!

IvoryParchment

There's a lot of strong opinions about starvation mode etc. But the main thing is, are you feeling good? Eating right and exercise should not make you feel weak and obsessing about what you eat. It's better to lose more slowly but to be following a program you're willing to continue the rest of your life because you actually like doing it.

bwogilvie

If you are eating 1800 calories plus exercise calories, then you are not eating below BMR. In any case, there is no magical transition from eating just over BMR to just under BMR. Rather, for people who are at or near a normal weight, eating under BMR can mean not getting enough vitamins and minerals, or being short on essential amino acids.

Since you're making progress doing what you're doing now, I don't think you should change anything. Just keep up the good work!

rileysowner

As I understand it there are 3 parts to your total calorie burn for a day (TDEE)

BMR -- What is needed to simply keep your body functioning
NEAT -- Non-Exercise Activity Thermogenisis or the calories you burn doing your daily tasks that are part of life
Exercise -- The actual calories burned during exercise

MFP only includes the BMR and NEAT

TDEE if it is really TDEE includes BMR NEAT and Exercise

That means the numbers will not add up.

Personally if you are consistent in working out I would suggest doing TDEE - 20 or 25% (a smaller percentage if you only have a small amount of weight to lose) I think the advantage of this is that you don't have to do the whole eating back exercise calories thing MFP does since that whole process of eating back exercise calories adds another level of daily calculations that could be incorrect.