Bmr/Tdee weight loss need advice! help!!

soupbowle

I know this question has been going around from time to time. And I need to ask it again because I am still very very confused! !!

My Bmr is 1950 to 2050 depending on the calculator used.
196 lb 6 ft 21 years old

My TDEE is 2300 to 2700 depending on what settings I use.
If I choose the sedentary setting it's about 2300
If I choose the 3-5 day workouts it's 2700

It tells me to eat 2700 calories everyday whether I workout or not!
Doing this would put me in a 300 to 400 calor surplus according to my Sedentary TDEE.
So wouldn't i gain weight if i ate 2700 everyday? ??

Is it more accurate to eat my 2300 on non workout days?
And eat 2700 on workout days?

Please help I'm confused! !

Sorry for typos, using phone.

maidentl

Someone will correct me if I am wrong but I am pretty sure you are supposed to only eat a percentage of your TDEE. I usually see people suggesting you reduce it by 20%, depending on how much you need to lose.

_KitKat_

TDEE is averaged for the week. If you work out 3 times a week, every week then you put that. If you take a week off eat at sedentary. To lose weight with the TDEE method, you eat under TDEE. Eating at TDEE would be maintenance. Most do TDEE - % (20%,15,% ect)= goal. With TDEE you do not eat exercise calories back, to log you can change the calories burned to "1".

For your height and weight you can not be aggressive with weight loss, you don't have enough extra weight.

Losing a half a pound to 1lb per week would be TDEE - 250-500 calories = goal. 3500 calories = 1 lb. To feel the best you also want to eat above BMR. If you set goal at 2150 calories per day you would have a deficient of 150-600 per day depending on exercise. This would probably work great for you. Remember weigh all solid food, measure liquids and log EVERYTHING.

You are close enough to healthy weight you may want to look into body recomposition instead of weight loss. Lifting and having enough protein can help limit any muscle (LBM) loss.

ETA

TDEE is based weekly not daily. So no on rest days you do not eat less, you only adjust when injured or taking a week off from the gym.

soupbowle

thank you that definitely helps I feel like I didn't truly understand what TDEE is. Also I was confusing it with what myfitnesspal recommends with eating back your calories.

I will give it ago by eating at the 10 to 20 percent less than my TDEE and see what happens!

I workout about 6 days a week 3 to 4 days are weight lifting and the other are cardio/boxing days.
I'm 198 15 to 20% body fat according to my last few body fat tests. So in trying to drop down and get rid of this pudgyness!