TDEE is everything

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  • joeyt1959
    joeyt1959 Posts: 9 Member
    Bump
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    Yes......as long as you can fit it in your calories it is a good idea......It helps to preserve lean mass while in a caloric defecit.
    Try this for calculating. http://www.fitnessfrog.com/calculators/tdee-calculator.html

    that one and also this one on the same site: http://www.fitnessfrog.com/calculators/calorie-calculator.html

    those two and the other one someone posted a few posts back all have me at about 2100 for normal TDEE.... so i think i'm going to up my daily calories to about 1600 a day and not count my exercise calories (since i included them this time around in those calculators)... and see what that does for me.

    HOWEVER - i am not doing weights - i run 3 days a week, and i do 30 Day Shred Daily right now... with that said, should I still be getting 1 gram of protein per lb of lean mass?

    requoting myself because i was really hoping someone had an answer for me :D

    pretty please :D:D:D
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Try this for calculating. http://www.fitnessfrog.com/calculators/tdee-calculator.html

    that one and also this one on the same site: http://www.fitnessfrog.com/calculators/calorie-calculator.html

    those two and the other one someone posted a few posts back all have me at about 2100 for normal TDEE.... so i think i'm going to up my daily calories to about 1600 a day and not count my exercise calories (since i included them this time around in those calculators)... and see what that does for me.

    HOWEVER - i am not doing weights - i run 3 days a week, and i do 30 Day Shred Daily right now... with that said, should I still be getting 1 gram of protein per lb of lean mass?

    requoting myself because i was really hoping someone had an answer for me :D

    pretty please :D:D:D

    Short answer is yes. Getting ample protein won't hurt your goals. You might not NEED quite as much as someone who is heavy lifting, but you still need adequate protein and that number is supposed to be a target minimum anyway. I'd still use it as a target if I were you.
  • heybales
    heybales Posts: 18,842 Member
    that one and also this one on the same site: http://www.fitnessfrog.com/calculators/calorie-calculator.html

    those two and the other one someone posted a few posts back all have me at about 2100 for normal TDEE.... so i think i'm going to up my daily calories to about 1600 a day and not count my exercise calories (since i included them this time around in those calculators)... and see what that does for me.

    HOWEVER - i am not doing weights - i run 3 days a week, and i do 30 Day Shred Daily right now... with that said, should I still be getting 1 gram of protein per lb of lean mass?

    requoting myself because i was really hoping someone had an answer for me :D

    pretty please :D:D:D
    [/quote]

    During a deficit, it's a good idea to keep protein there.

    So since you have the idea of the math down, does that 1600, minus your real 30DS calorie burn, cause you to end up under your BMR on constant basis?

    Then that 1600 should be higher.
  • briteyes
    briteyes Posts: 435 Member

    So since you have the idea of the math down, does that 1600, minus your real 30DS calorie burn, cause you to end up under your BMR on constant basis?

    Then that 1600 should be higher.

    Thanks for the info on the protein. gotta work on that....

    Ok, so I'm actually eating 1500 cals daily no matter what I do - whether I exercise or not. If I exercise I do not eat back my exercise calories. If I just do the 30DS, I am only burning 200 cals - so that puts me right at BMR roughly. If I run+30DS, I am burning an additional 300 - 400 cals, bringing my net down to around 1,000. I eat back any calories to brink my net back up past 1,000. But see, on days that I don't workout, I'm actually netting 1500... so it should all balance out. If not I might consider eating back my exercise cals to put me at my BMR net. It's all a test. I am losing inches, but the scale hasn't been budging.

    I guess I don't really care so much about the # on the scale as much as I care about the # on my jeans label.
  • emhill21
    emhill21 Posts: 126 Member
    bump to reference later
  • heybales
    heybales Posts: 18,842 Member
    Thanks for the info on the protein. gotta work on that....

    Ok, so I'm actually eating 1500 cals daily no matter what I do - whether I exercise or not. If I exercise I do not eat back my exercise calories. If I just do the 30DS, I am only burning 200 cals - so that puts me right at BMR roughly. If I run+30DS, I am burning an additional 300 - 400 cals, bringing my net down to around 1,000. I eat back any calories to brink my net back up past 1,000. But see, on days that I don't workout, I'm actually netting 1500... so it should all balance out. If not I might consider eating back my exercise cals to put me at my BMR net. It's all a test. I am losing inches, but the scale hasn't been budging.

    I guess I don't really care so much about the # on the scale as much as I care about the # on my jeans label.

    Good for you, you got the idea down.

    And indeed, when you are working out a bit, you'll lose inches, but weight slowly if at all. Especially after switching to this method, and your body has been itching to get better.
    Until - you reach point of enough muscle to support your level of exercise, and then the weight will drop with the fat.
    Or you'll reach the point you realize those extra lbs as muscle is great and fits better anyway!
  • briteyes
    briteyes Posts: 435 Member
    yay! now if i can just get my sweet hubby to ignore what the scale says! he is expecting me to be at 125 tomorrow, and well, i'm not there, but i'm still losing inches and liking how i look (and feel)!
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    yay! now if i can just get my sweet hubby to ignore what the scale says! he is expecting me to be at 125 tomorrow, and well, i'm not there, but i'm still losing inches and liking how i look (and feel)!

    Not to pass judgement but I do hope that was a joke (hard to tell in typing). Your husband shouldn't care what the number on the scale says. He should love you for you. It's great that you are making positive changes......but it shouldn't be "expected".
  • babynew
    babynew Posts: 613 Member
    BUMP
  • briteyes
    briteyes Posts: 435 Member
    yay! now if i can just get my sweet hubby to ignore what the scale says! he is expecting me to be at 125 tomorrow, and well, i'm not there, but i'm still losing inches and liking how i look (and feel)!

    Not to pass judgement but I do hope that was a joke (hard to tell in typing). Your husband shouldn't care what the number on the scale says. He should love you for you. It's great that you are making positive changes......but it shouldn't be "expected".

    actually, it wasn't a joke. a couple months ago, when I started my diet, he asked me what my goal was. at the time i was 135 and I said, I would like to lose 10 lbs in 2 months (5 lbs a month). The first 5 lbs came off very easily, but now it's all about hard work. Anyways, he went out and bought me something that i've been wanting for a while that costs a pretty penny as motivation/incentive and of course gave it to me right away, with the deal that I would stick to my plan and reach my goals. At the time I did explain to him, even though my goal is to lose 10 lbs, it's not always that cut and dry - he doesn't get it though because he is the guy that struggles to not lose weight. He has a high metabolism + a very physical job (i know because I figured out his TDEE is about 4,000 calories a day!) The guy never stops moving! Anyways, tomorrow marks the 2 mos mark - so I know he's going to want to know if i reached my goal. He is going to assume that just because the scale doesn't say 125, that I didn't reach it - but all of us on here know that it really isn't as simple as a number on a scale, so i hope he realizes that too when he sees how much better I look.

    oh and it doesn't really affect how much he loves me - that's a different story - he just likes his eye candy too - but he would love me either way - he is more or less wanting to see my stick to my goals and achieve them
  • debtfre12
    debtfre12 Posts: 203
    How do I calculate my TDEE = Total Daily Energy Expedenture ? Is there an instrument I can purchase that calculates TDEE? Any assistance with this is greatly appreciated!!!

    Thanking you ALL ahead of time!

    Sincerely,
    Leah (aka debtfre12)
  • scubahsteve69
    scubahsteve69 Posts: 37 Member
    How do I calculate my TDEE = Total Daily Energy Expedenture ? Is there an instrument I can purchase that calculates TDEE? Any assistance with this is greatly appreciated!!!

    Thanking you ALL ahead of time!

    Sincerely,
    Leah (aka debtfre12)

    Yep...go here http://www.fitnessfrog.com/calculators.html
  • graysmom2005
    graysmom2005 Posts: 1,882 Member
    My Body Media is IN THE MAIL. I can't wait to see what this is! Especially on my 3 class days. I'm mathematically challenged, so thanks for the break down. LOL!
  • MassiveDelta
    MassiveDelta Posts: 3,271 Member
    Sys:> sudo get download.info
  • NewVonnie
    NewVonnie Posts: 683 Member
    TDGee is everything? Please please don't tell him that!! Oh wait...:tongue:
  • poofycat
    poofycat Posts: 28 Member
    bump
  • flibberdajibbitt
    flibberdajibbitt Posts: 52 Member
    bump to read later
  • cmriverside
    cmriverside Posts: 34,458 Member
    TDGee is everything? Please please don't tell him that!! Oh wait...:tongue:

    That's what he said......I think that every time, too.
  • Reinventing_Me
    Reinventing_Me Posts: 1,053 Member
    bumping to read later
  • pinkita
    pinkita Posts: 779 Member
    I've had a BodyBugg since Dec. 2011, and I just reviewed my data from 3/10-3/17

    - I burned 15,556 cals, and to have lost 1# I would've had to consume 12,056 cals
    - My actual calorie consumption was 10,421 (a 5135 deficit)
    - I gained 0.6# (because I ate less than 12,056)?
  • heybales
    heybales Posts: 18,842 Member
    I've had a BodyBugg since Dec. 2011, and I just reviewed my data from 3/10-3/17

    - I burned 15,556 cals, and to have lost 1# I would've had to consume 12,056 cals
    - My actual calorie consumption was 10,421 (a 5135 deficit)
    - I gained 0.6# (because I ate less than 12,056)?

    Since daily seems to be the normal way of looking at that, though avg daily from a week is a great way of looking at it. Well, 8 days.

    TDEE - 1945
    Ate - 1303

    Deficit - 642

    Yep, should have been a 1.3 lb loss.

    Wanna know why no or little loss?

    Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.

    That is what the BodyBugg site is also estimating as your BMR, with slight tweaks to body heat, and that is the basis for ALL other calorie burn estimates.

    If you normally net at 1300 or lower, and are not hungry, meaning your body has gotten used to eating that much less, then your BMR is NOT actually 1500, it is 200 less, or 1300, slightly below actually.
    You have suppressed your metabolism, it is running slower than possible.

    All calorie estimates by BodyBugg site are inflated too. So you really don't have a deficit that high.

    So the activity multiplier from healthy BMR estimate they are using too is 1945 / 1515 = 1.28
    But you only have a BMR of 1300 or less, so 1300 * 1.28 = 1664 TDEE that is truly happening.

    So you actually only have a deficit of 361, or possible 0.7 lb loss a week. Wow, almost half the deficit gone because of not eating 200 cal on avg daily.

    So you need to get your BMR calc from MFP to replace the 1515 in the math above. If you are shorter, your potential BMR is less, the multiplier is more, the true TDEE is higher, the potential weight loss is more.
    But still less than it could be if the metabolism was flying high.

    Recommend setting weight loss goal so the end daily goal is above your true BMR potential, and then NET that every day.

    The BodyBugg will then be telling you your true potential weight loss based on non-exercise daily activity.

    So why weight gain? With eating below BMR and exercising, you run down your glucose stores and they just can't be built up. They probably just got the chance, and glucose comes with water, so mainly water weight you need for energy.
    Last weigh in may have been real low on them - so just a false reading difference.

    May also be the same thing with sodium levels that retain water - lower last time, higher this time.
    All just water weight.
  • blynnblair
    blynnblair Posts: 274 Member
    bump
  • pinkita
    pinkita Posts: 779 Member
    I've had a BodyBugg since Dec. 2011, and I just reviewed my data from 3/10-3/17

    - I burned 15,556 cals, and to have lost 1# I would've had to consume 12,056 cals
    - My actual calorie consumption was 10,421 (a 5135 deficit)
    - I gained 0.6# (because I ate less than 12,056)?

    Since daily seems to be the normal way of looking at that, though avg daily from a week is a great way of looking at it. Well, 8 days.

    TDEE - 1945
    Ate - 1303

    Deficit - 642

    Yep, should have been a 1.3 lb loss.

    Wanna know why no or little loss?

    Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.

    That is what the BodyBugg site is also estimating as your BMR, with slight tweaks to body heat, and that is the basis for ALL other calorie burn estimates.

    If you normally net at 1300 or lower, and are not hungry, meaning your body has gotten used to eating that much less, then your BMR is NOT actually 1500, it is 200 less, or 1300, slightly below actually.
    You have suppressed your metabolism, it is running slower than possible.

    All calorie estimates by BodyBugg site are inflated too. So you really don't have a deficit that high.

    So the activity multiplier from healthy BMR estimate they are using too is 1945 / 1515 = 1.28
    But you only have a BMR of 1300 or less, so 1300 * 1.28 = 1664 TDEE that is truly happening.

    So you actually only have a deficit of 361, or possible 0.7 lb loss a week. Wow, almost half the deficit gone because of not eating 200 cal on avg daily.

    So you need to get your BMR calc from MFP to replace the 1515 in the math above. If you are shorter, your potential BMR is less, the multiplier is more, the true TDEE is higher, the potential weight loss is more.
    But still less than it could be if the metabolism was flying high.

    Recommend setting weight loss goal so the end daily goal is above your true BMR potential, and then NET that every day.

    The BodyBugg will then be telling you your true potential weight loss based on non-exercise daily activity.

    So why weight gain? With eating below BMR and exercising, you run down your glucose stores and they just can't be built up. They probably just got the chance, and glucose comes with water, so mainly water weight you need for energy.
    Last weigh in may have been real low on them - so just a false reading difference.

    May also be the same thing with sodium levels that retain water - lower last time, higher this time.
    All just water weight.

    Thanks for the feedback.

    My height is 5'5". I had my BMR tested at Kaiser on 3/2/12, and they said it was 1480.
  • heybales
    heybales Posts: 18,842 Member
    Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.
    Thanks for the feedback.

    My height is 5'5". I had my BMR tested at Kaiser on 3/2/12, and they said it was 1480.

    Unless you were sleeping for several hours, they tested your Resting MR, not Basal MR.
    Now, they may have gotten an RMR, did the calc, and told you the estimated BMR, which was 1480. Or like several techs that's don't truly understand what they are doing, they gave you the RMR without conversion. I'd ask.

    Because it is low either way, but if RMR, then 1300 would be about right.
    If BMR, then just a little low.

    So if you have not been netting constantly below 1300, you have a chance to not have it lower anymore than it could be.
  • Jess5825
    Jess5825 Posts: 228
    I've been plateaued (on and off) for the last 6 months. I lose a couple pounds (or like last time I lost in January, one pound) I am beyond frustrated. I do have a body media fit and I do burn 3000-3200 calories on workout days (6 days a week) and 2500-2700 on my off day. I was trying to do a minimum of 2000 a day (did it for about 2 months and nothing). Do I need to go higher and have less of a deficit? I still have over 40 pounds to go. I have recently dropped back down to 1700 per day. I have since stayed off the scale (my trainer told me to stay off for 5 weeks, though she doesn't know about my calories, she's really no help with that, as she says she doesn't count calories)
  • pinkita
    pinkita Posts: 779 Member
    Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.
    Thanks for the feedback.

    My height is 5'5". I had my BMR tested at Kaiser on 3/2/12, and they said it was 1480.

    Unless you were sleeping for several hours, they tested your Resting MR, not Basal MR.
    Now, they may have gotten an RMR, did the calc, and told you the estimated BMR, which was 1480. Or like several techs that's don't truly understand what they are doing, they gave you the RMR without conversion. I'd ask.

    Because it is low either way, but if RMR, then 1300 would be about right.
    If BMR, then just a little low.

    So if you have not been netting constantly below 1300, you have a chance to not have it lower anymore than it could be.

    MFP's BMR calc says 1481--I'll check the papers Kaiser gave me to see if it was RMR or BMR. Thanks!
  • Mom2M_and_O
    Mom2M_and_O Posts: 214 Member
    Trying to break my own plateau here.... and looking at this calculator linked on a recent page: http://www.health-calc.com/diet/energy-expenditure-advanced

    I think trying to honestly answer the activity factor part of these calculators is the hardest part for me because I know there are people out there who exercise way harder or more often than I do. So I always call into question what my personal activity factor should be, and maybe I've been underestimating it.

    My main exercise for the last month has been 30 Day Shred approx 5 days a week. It kicks my butt. I sweat up a storm and my heart feels like it's going to be beat out of my chest for most of it. I can't talk during the workout -- can't even think -- have to shoo my kids away if they come in to ask me a question during it. I have a suspicion that since my weight loss stalled once I started this routine then I may not have been eating close enough to my TDEE (granted other things have changed -- stamina, flexibility, etc).

    So, looking at this calculator, do I consider the exercise I've been doing as moderate or intense? It feels intense to me but I don't want to overestimate anything. My HRM puts my calorie burn around 220 each time. Or maybe I should do a combination of intense and moderate?
  • pinkita
    pinkita Posts: 779 Member
    I checked the papers and yes, it was RMR they tested and not BMR.
  • heybales
    heybales Posts: 18,842 Member
    I think trying to honestly answer the activity factor part of these calculators is the hardest part for me because I know there are people out there who exercise way harder or more often than I do. So I always call into question what my personal activity factor should be, and maybe I've been underestimating it.

    My main exercise for the last month has been 30 Day Shred approx 5 days a week. It kicks my butt. I sweat up a storm and my heart feels like it's going to be beat out of my chest for most of it. I can't talk during the workout -- can't even think -- have to shoo my kids away if they come in to ask me a question during it. I have a suspicion that since my weight loss stalled once I started this routine then I may not have been eating close enough to my TDEE (granted other things have changed -- stamina, flexibility, etc).

    So, looking at this calculator, do I consider the exercise I've been doing as moderate or intense? It feels intense to me but I don't want to overestimate anything. My HRM puts my calorie burn around 220 each time. Or maybe I should do a combination of intense and moderate?

    Try this spreadsheet for nailing that daily activity. Tips above the activity calculator.
    https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGZlcmNCNmhJWFhtUGl0ZEk1RFd1c0E

    Much easier to divide up the day and weekly activity, and get daily avg. It describes the comparative walking speeds, might make it easier to figure out what a workout level is equal to.
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