BMR/TDEE Calculations

erinjruns

I have gone to the online calculators and determined that my BMR is right about 1379. I am trying to figure out how many calories I should be consuming to lose 1/2-1 lb a week.

- I work a desk job all day, five days a week, so the sedentary calculation puts me at 1654 calories per day to maintain (if I am reading everything correctly and doing the BMR x 1.2).
- I run three days a week, with two being a calorie burn based on my heart rate monitor of between 450-600 calories depending on whether it's an easy run, a hilly run, strides, speed work, etc. My third run each week is a long run, which right now burns about 800 calories but when my miles increase (training for another marathon) I have historically seen calorie burns in excess of 1800 calories.
- I strength train twice a week at a calorie burn of 200-250 calories
- I do yoga once a week at about 200+ calories a class
- My elliptical and bike cardio burns about 250-350 calories each 30 minute session (all of which is based on my hear rate monitor which was calibrated using a VO2max and lactate threshold test)

I am active doing at least one workout each day, but almost every weekday I am doing two workouts, one at lunch and one at night. Because the calorie burn daily fluctuates sometime pretty significantly, I didn't want to do the calculation for 3-5x per week (BMR x 1.55).

Would it be more appropriate to do the sedentary burn rate and then add in calories I burn and then subtract 500 calories, or should I be doing this differently? I've gained and lost the same pound for eight months. I eat fairly clean, no sodas, no alcohol, no cupcakes (goodness, how I want a dang cupcake!!). I'm ready to throw in the towel and just be classified as "overweight" for the rest of my life.

jemhh

I had been using the TDEE calculator at iifym.com, following the TDEE-20% method. I just switched, though. My BMR is around 1500 so on my rest day I multiply it by 1.2 for 1800 calories) and then on my workout days I multiply it by 1.4 (2100 calories.) I got the 1.2 and 1.4 from the book New Rules of Lifting for Women (they are what was listed for women ages 35+.) I log my exercise in MFP but change the calories to 300 every day I workout. So I might have a run listed but instead of leaving whatever number RunDouble sends over, I just overwrite it to 300.

It sounds like you run quite a bit plus you workout twice a day so I would say go ahead and use the 1.55 multiple.

WBB55

Don't give up! Let's just keep it simple.

(These are all estimates, you have to pick something and stick with it for 6-8 weeks, and then reassess)

BMR: 1380
TDEE avg w/exercise: 2150

You could (1) eat 1650 total every day. And just eat as close to that on average every day for a couple months. Or
(2) NET 1400 every day (and only "eat back" something like 75% of your exercise calories you log)

As long as you eat less than 2150 every day for the two months, you *should* lose weight. But just pick one of the above options. Try it as consistently and accurately as possible for 6-8 weeks. Then reassess based on results and how you feel.