TDEE?

sydkel29

Ok, please explain to me what is TDEE, why should I use it, and how do I use it?

:glasses:

Holly_Roman_Empire

http://www.myfitnesspal.com/topics/show/1187899-in-place-of-a-roadmap-short-n-sweet-reposted

Read the section on TDEE. Actually, read the whole thing. It's full of good info.

Francl27

It's how many calories you burn in a day. It includes your activity level, exercise, everything.

You're probably referring to the TDEE-20% method to lose weight. It's another option. With MFP, you have to add your exercise and eat it back, which is a bit of a pain, frankly... If you use TDEE-20%, it takes into account your overall activity and exercise, then gives you a 20% deficit from that, so you have a set goal every day. Then as you lose weight you can adjust your deficit to 15% or 10% instead of 20.

A good site is http://scoobysworkshop.com/calorie-calculator/ Just enter everything, it will show you what your TDEE is on the bottom, and how much to eat every day with a 20% deficit. That's pretty much it.

AmyRhubarb

http://www.myfitnesspal.com/topics/show/1187899-in-place-of-a-roadmap-short-n-sweet-reposted

Read the section on TDEE. Actually, read the whole thing. It's full of good info.

Docpremie

Hi! I use the TDEE-deficit weight loss method. I gleaned all my knowledge for the "In place of a Roadmap" thread. It is excellent reading. Several folks have ask me how to follow the method & some rational for the macro goals. I posted the below response many times in the past--it follow the same details as the "roadmap" thread. The link to hey bales spreadsheet is by far the easiest way to follow the TDEE method! Hope this helps:


"If you prefer a more constant daily calorie goal, then you can switch to the TDDE-deficit method. The following I just posted in another thread:

If you let MFP set your calories, then yes, you eat back exercise calories. I decided to use the TDEE method mostly, because I didn't like the constantly changing calorie goal. ... If you want a more constant calorie goal, then I'd switch to the TDEE-deficit method & self-set your calorie & macro goals. For protein, ensure you are getting AT LEAST 1 gram/pound lean body mass--for most women that's 100-125 grams/day. Your fat should be set at 0.4 grams/pound of lean body mass. Carbs are whatever is left. ... meet your calorie goal most every day!!! If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%.

Meeting your macros, especially protein, is very important! You want to lose fat not muscle (lean body mass), so protein intake is very important. The more lean body mass you lose, the lower your BMR will be. That's where folks get lost in the "starvation mode" idea. It's not so much borderline/low calories cause "starvation," as it robs you of your lean body mass, and as the lean body mass drops, so does your BMR (i.e. daily basal calorie burn). Resistance training/heavy lifting is also essential for maintaining lean body mass/muscle as well."

Here's a link to Heybales TDEE calculator: http://www.myfitnesspal.com/heybales

Go to heybales profile page & look for the link to his Excel spreadsheet. It's a few lines down from "About Me." The spreadsheet is great! I've been using it for 8 months now & have lost tons of weight, as has my family. The instructions are at the top of the document. You change the values in "yellow" & the others will adjust to give you your %BF, BMR, TDEE & macro goals. It also allows you to enter your activity in "hours." I redo my numbers monthly or after I've lost 5 pounds. The second tab also allows you to track your values over time, so everything is in one simple spreadsheet!"

ActuarialChef

Hi! I use the TDEE-deficit weight loss method. I gleaned all my knowledge for the "In place of a Roadmap" thread. It is excellent reading. Several folks have ask me how to follow the method & some rational for the macro goals. I posted the below response many times in the past--it follow the same details as the "roadmap" thread. The link to hey bales spreadsheet is by far the easiest way to follow the TDEE method! Hope this helps:


"If you prefer a more constant daily calorie goal, then you can switch to the TDDE-deficit method. The following I just posted in another thread:

If you let MFP set your calories, then yes, you eat back exercise calories. I decided to use the TDEE method mostly, because I didn't like the constantly changing calorie goal. ... If you want a more constant calorie goal, then I'd switch to the TDEE-deficit method & self-set your calorie & macro goals. For protein, ensure you are getting AT LEAST 1 gram/pound lean body mass--for most women that's 100-125 grams/day. Your fat should be set at 0.4 grams/pound of lean body mass. Carbs are whatever is left. ... meet your calorie goal most every day!!! If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%.

Meeting your macros, especially protein, is very important! You want to lose fat not muscle (lean body mass), so protein intake is very important. The more lean body mass you lose, the lower your BMR will be. That's where folks get lost in the "starvation mode" idea. It's not so much borderline/low calories cause "starvation," as it robs you of your lean body mass, and as the lean body mass drops, so does your BMR (i.e. daily basal calorie burn). Resistance training/heavy lifting is also essential for maintaining lean body mass/muscle as well."

Here's a link to Heybales TDEE calculator: http://www.myfitnesspal.com/heybales

Go to heybales profile page & look for the link to his Excel spreadsheet. It's a few lines down from "About Me." The spreadsheet is great! I've been using it for 8 months now & have lost tons of weight, as has my family. The instructions are at the top of the document. You change the values in "yellow" & the others will adjust to give you your %BF, BMR, TDEE & macro goals. It also allows you to enter your activity in "hours." I redo my numbers monthly or after I've lost 5 pounds. The second tab also allows you to track your values over time, so everything is in one simple spreadsheet!"

:drinker:

This.