BMR and TDEE

Pinguzaf
Pinguzaf Posts: 7 Member
in Health and Weight Loss
Hi everyone,

I am relatively new. I have just calculated my BMR to be 1444 cals and my TDEE to be 2175 cals per day.

Can someone explain what this means in terms of trying to lose weight.

I am 25, 5'3 and 73kgs (160 pounds) looking to get down to 60kgs (approx 130 pounds).

Thank you :)

Replies

  • DannPM31
    DannPM31 Posts: 32
    http://lmgtfy.com/?q=TDEE+and+BMR+basics
  • michikade
    michikade Posts: 313 Member
    The short answer is:

    BMR is the amount of calories your body expends just to live. As soon as you move, you burn more than BMR.

    TDEE is the amount of calories you normally expend going about your normal day to day functions dependent on your activity level. If your calorie consumption exceeds TDEE, you gain weight; if it comes in under, you lose weight.

    Generally speaking, if you eat somewhere between those numbers, you can lose weight at a fairly steady rate safely, because it creates a sustainable caloric deficit.

    If you follow a TDEE method (most recommended is TDEE-20%), you do not need to eat back your exercise because those calories are already accounted for. If you follow a NEAT method like MFP is written in, it is recommended that you eat back at least part of your exercise burn calories (usually recommended at 50% or so) - keeps your deficit stable and accounts for some low-balled numbers that MFP can give for some people.
  • ana3067
    ana3067 Posts: 5,623 Member
    BMR is your basal metabolic rate, basically seen as the amount of calories your body exerts just to exist, period. While TDEE is your BMR in addition to calories exerted through daily activity: making your meals, doing laundry, playing with your cat, exercise, standing, walking, sitting... etc. So your calculated TDEE is an estimation of how many calories you need to consume to maintain your current weight.

    For fat loss, this means that you would need to eat fewer than 2200 calories to lose weight. Typically 15-20% is recommended, although you can go as small as 10%. the bigger the deficit, the faster the results, typically. But over-do the deficit and you risk really compromising your metabolism and slowing down weight loss. You want to lose on as much food as possible, but 20% deficit is usually a large enough deficit for more noticeable results without being so large that you'll do serious damage.

    So if 2200 is really your maintenance (remember, calculators are all estimates), then you could eat 1750 calories to lose at a 20% deficit. I'd recommend eating 2200 for a few weeks first though to see how your weight is affected. If you already start losing weight on 2200 calories after 3-4 weeks, then it's likely not your maintenance, in which case keep eating 2200 until your weight stabilizes. Then consider 2200 to be your maintenance once stability has been reached, and start a deficit.

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