BMR/IIFYM/TDEE: WHAT SHOULD I EAT?

doodlecakes_07
doodlecakes_07 Posts: 69 Member
in Health and Weight Loss
5'8, 155 pounds
BMR: 1538
TDEE: 2384
Suggested IIFYM (20% Reduction): 1907, 182 g carbs, 155 g protein, 62 g fat

Goal of losing around 10-15 pounds

I usually workout 5-6 days/wk. Should I be eating at least my BMR? Does IIFYM work?

Replies

  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    There are two ways to calculate your calorie goal.

    1. MFP calculates it based on BMR plus exercise calories. It adds the calories you burn during exercise to your normal daily burn and subtracts the deficit from the total. So, for example, if you set MFP to lose one pound per week, that's 3500 calories, or 500 calories per day below the amount you burn including exercise.

    2. TDEE method takes into consideration your activity level during the whole week and averages it per day, and then subtracts a percentage from that total in order to create the deficit. If you do the TDEE method, you do not also input exercise calories burned, because those are already accounted for. If you don't exercise regularly then this probably isn't the best method, because you'll either be under or overestimating your calories burned.

    Whichever way you choose, be consistent and then recalculate your goal after every 5 or 10 lbs lost.
  • vismal
    vismal Posts: 2,463 Member
    1900 calories is not less then your bmr so it should be fine. Your macros seem a little high in protein. No need for 1 gram per lb. You can get away with 0.6-0.8 grams per lb. This diet will only work if all the estimates for bmr and tdee are correct. You will likely need to adjust calories based on actual results. Give it two weeks and if you don't lose weight, drop to 1800 calories. Repeat that process, if you still don't drop, reduce to 1700...you get the idea...
  • terbusha
    terbusha Posts: 1,483 Member
    What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

    Allan

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