ONCE you have your TDEE and BMR...next step
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I have received this question quite a few times so hopefully this will help (ofcourse please plug in your own numbers).
Let's say your TDEE is 2300 then you subtract 15% so that you now have your cut value of 1955.
Let's say your BMR is 1500.
Ok, so now you know the numbers, I suggest you then go into MFP Goal custom settings and change daily calorie goal to 1955, carbs 40, prot 30, fat 30, and fiber 30.
So, this takes into account your exercise so you shouldn't have to eat back any extra calories UNLESS (as in this example 1955-1500= 455) you burn over 455 calories. If you burn lets say 655 calories then you would need 200 extra calories on top of the 1955 to NET BMR.
If you make that change to your MFP goals then you can input your exercise and on your homepage of MFP it will show you where you stand with your NET calories...as long as it is higher than your BMR on that workout day you are good to go...if not, then eat calories until you at least NET your BMR.
The part of this that confuses me is: I thought, if you are working out that day, you should plan to eat (according to this illustration) 2300 calories, because that is your TDEE. Don't you eat your TDEE on work out days, and your -15% on non workout days (1955 for this illustration)?
I don't see how the BMR fits into this all...I guess that's where I'm getting confused with all this info...it's great, but so new to me that the 3 categories and their purposes are messing me up
So, clarify and correct me here. This is my understanding:
TDEE-eat that calorie count ON work out days
-15% number/cut number- eat THAT calorie count on NON work out days
BMR- not sure what that is used for
Thanks in advance 0 -
Bump for GG0
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Okay, before my prior post is answered, I think I have this cleared up by reading the response Kiki gave to another memberJust joined this group today. While I am not sick of eating 1200 calories a day, nor do I feel deprived when I do, I only have 5 lbs to loose and am looking more to tone up and see some muscle. I read through this whole thread and I think I get it, I just have a few questions. Here is my info though:
TDEE = 2123
I set my activity at moderate. I almost always play soccer 2 days a week and get to the gym 2 days a week, sometimes gym and soccer on the same day. I rarely get workouts in more than 5 days a week.
TDEE - 15% = 1804
My question. why 15%?
I just want to understand that number.
BMR = 1376
More questions and clarifications.
I know according to this post I should eat 1804 everyday regardless of whether I workout. Do I still plug in my workout calories?
If I understand correctly if I burn more than 428 calories in a workout I need to eat those extra calories? Example I burn 528, I need to eat my 1804 + 100?
Last question: How do I figure maintenance calories to consume?
I think that is all for now until my questions are answered, thanks so much for this thread!!
- JoAnna
Hey JoAnna!
Welcome to the group! :flowerforyou:
A 15-20% deficit is the max recommended for safe fat loss, and we recommend starting at the lower # so that you have leeway as time progresses, plateaus come, etc.. It's basically turning what we're originally inclined to think on its head. Usually we want to try to lose as much as possible, as quickly as possible, by taking the highest deficit possible, and then it all backfires on us. Because this is a lifestyle, and not a diet, we don't recommend anyone putting their bodily functions in jeopardy just to try to hurry the process along.
You can still plug in your workout cals, I know I do, just don't eat them back unless you're netting below BMR/burning more than 428 cals.
As for figuring out maintenance cals.......TDEE = maintenance (I think that's what you're asking, right?)
Kiki SO, tell me if I have this right now:
TDEE: what you eat to maintain your weight, whether you work out or not...when at maintanence, eat your TDEE (correct?)
Cut Number (the -15% of TDEE): what you eat ON work out days, when you are NOT maintaining yet (still wanting to lose)
BMR: what you eat when you DON'T work out; Also, the calorie count you want to get back to IF you burn more than the Cut number minus your BMR....so, for me:
TDEE: 1945 (Maintanence eating)
Cut Number (-15% of TDEE): 1654 (work out days eating)
BMR: 1415 (NON work out days eating)
IF I burn more than 239 calories (comes from Cut Number - BMR= 239) than I need to eat enough calories to get back to my CUT number....is that right??? Therefore, if I burn 439, I need to plan to eat 1854 for THAT work out day; eating the extra 200 so I am taking in enough fuel for my worked-out body, correct?
You are SO patient and so helpful...I feel like a kid learning geometry...I need it explained again, and again, and again...yet, you all ARE doing a great job, it's just we all have a different mind that (obviously) gets "locked up" at different points on this thinking.
THANK YOU!0 -
I have received this question quite a few times so hopefully this will help (ofcourse please plug in your own numbers).
Let's say your TDEE is 2300 then you subtract 15% so that you now have your cut value of 1955.
Let's say your BMR is 1500.
Ok, so now you know the numbers, I suggest you then go into MFP Goal custom settings and change daily calorie goal to 1955, carbs 40, prot 30, fat 30, and fiber 30.
So, this takes into account your exercise so you shouldn't have to eat back any extra calories UNLESS (as in this example 1955-1500= 455) you burn over 455 calories. If you burn lets say 655 calories then you would need 200 extra calories on top of the 1955 to NET BMR.
If you make that change to your MFP goals then you can input your exercise and on your homepage of MFP it will show you where you stand with your NET calories...as long as it is higher than your BMR on that workout day you are good to go...if not, then eat calories until you at least NET your BMR.
The part of this that confuses me is: I thought, if you are working out that day, you should plan to eat (according to this illustration) 2300 calories, because that is your TDEE. Don't you eat your TDEE on work out days, and your -15% on non workout days (1955 for this illustration)?
I don't see how the BMR fits into this all...I guess that's where I'm getting confused with all this info...it's great, but so new to me that the 3 categories and their purposes are messing me up
So, clarify and correct me here. This is my understanding:
TDEE-eat that calorie count ON work out days
-15% number/cut number- eat THAT calorie count on NON work out days
BMR- not sure what that is used for
Thanks in advance
BMR is your basic caloric needs to support your life...if you didn't move in the bed for a 24hr period...basal metabolic rate. So, the moment you step pout of the bed, you are burning more than your BMR. Losing weight is about running at a deficit, but we never want to give the body less than BMR. TDEE is maintenance cals, so you daily activity plus your BMR. SO, we make a small deficit daily and then on workout days if you have a high burn you will have a bigger deficit because you must strive to net your BMR. So, it is all a numbers game...so on avg you are running at a deficit weekly. BUT, not such a huge deficit your body thinks it must hold everythign because it is starving.
We suggest tdee-15% cut for consistency, to let your body know it can trust that you will fuel it everyday. Plus it is so easy to remember, this is my amount I eat this rain, sleet or shine...and when I workout if I haven't netted BMR, I need to eat a little more...0 -
LOL, I sure didn't see Kiki responded already...:-)0
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Weight still the same this morning WOOHOO...not that I am happy to see the number on the scale BUT I am happy at the thought of stabilizing!!! Saturday is official weigh in so hopefully its the same or even better down!
I love all the info in this group. So glad I joined. Thanks Ladies :happy:0 -
Please help I am still a little confused. I have been playing with this 1 pound lost and gain for the last 3 weeks and it is getting frustrating. I have gotten some suggestions but not sure if I am plugging in the right numbers. Any help is greatly appreciated here are my numbers. I used Fat 2 Fit to come up with them.
I have a desk job so at sedentary my TDEE- 1700, however I have been doing Jillian Micheal 30DS 7 days a week so at light activity my TDEE- 1948
My BMR- 13220 -
Please help I am still a little confused. I have been playing with this 1 pound lost and gain for the last 3 weeks and it is getting frustrating. I have gotten some suggestions but not sure if I am plugging in the right numbers. Any help is greatly appreciated here are my numbers. I used Fat 2 Fit to come up with them.
I have a desk job so at sedentary my TDEE- 1700, however I have been doing Jillian Micheal 30DS 7 days a week so at light activity my TDEE- 1948
My BMR- 1322
Subtract the 15% from the light activity. If Shred is all you are doing and you aren't very active during the day otherwise, then that is the number to go by. That cut is 1655 which seems so low...most really don't qualify for "light", but I don't know much else about your daily activity...so eat 1700 and see how that goes for 4 weeks, if you bounce up and down the same couple pounds, then I think recalc your activity to moderate.0 -
Weight still the same this morning WOOHOO...not that I am happy to see the number on the scale BUT I am happy at the thought of stabilizing!!! Saturday is official weigh in so hopefully its the same or even better down!
I love all the info in this group. So glad I joined. Thanks Ladies :happy:
Yay you!!!0 -
Please help I am still a little confused. I have been playing with this 1 pound lost and gain for the last 3 weeks and it is getting frustrating. I have gotten some suggestions but not sure if I am plugging in the right numbers. Any help is greatly appreciated here are my numbers. I used Fat 2 Fit to come up with them.
I have a desk job so at sedentary my TDEE- 1700, however I have been doing Jillian Micheal 30DS 7 days a week so at light activity my TDEE- 1948
My BMR- 1322
Subtract the 15% from the light activity. If Shred is all you are doing and you aren't very active during the day otherwise, then that is the number to go by. That cut is 1655 which seems so low...most really don't qualify for "light", but I don't know much else about your daily activity...so eat 1700 and see how that goes for 4 weeks, if you bounce up and down the same couple pounds, then I think recalc your activity to moderate.
Thanks so much Lucia!!! I am going to try that. I have been going to the gym as well but some days I burn more than the other so I was just looking for a steady number to go by. My diary is viewable if you have a moment to take a look. Thanks again!!0 -
So my BMR according to the calculations at the beginning of this thread should be around 1389 (35yrs old, 140lbs, 5.3"). However I just paid for the BMR test where you breathe into a tube for 10minutes and it came back saying my BMR was 1210. I figured this because I've been competing in figure competitions for two years along with many years of low calorie or low-carb dieting and now my metabolism is sluggish
Even though 1210 was in the 'normal' range (according to their terrible program) with the amount of muscle I have I should be at or above the calculated BMR of 1389.
Would you suggest I figure out my TDEE with the calculated BMR of 1389 or my tested BMR of 1210? I was going to go with the 1210, when I do that I end up with a 1750 cut value which is about what I've been eating for months (with a cheat day on the weekends) now but I'm not losing weight. I keep my cardio to only 20-30 minutes (HR at 140~) about 5x a week but I lift for an hour 5-6x per week.0 -
Hi!
I just joined this group today and love all the great info!! I have been eating 1200 calories for 2weeks, almost 3, and though the scale says I've lost 8 lbs I don't see any changes within my body, so I am thinking I have been eating way too low. That and I've also felt sluggish and light headed so Im pretty sure it's from the low cal amount! Anyway, I definitely want to go about this the right way so that it is a permanent change! I'm still debating if I want to classify myself as sedentary, lightly active or mod because there is such a range in calorie amounts but we will see...
Lucia has already helped me a great deal with some things and I've been reading through the posts but need some clarification. If I enter my custom calorie goal in MFP, this number already takes into account exercise, correct? But do you enter your calories burned into MFP to keep track? I just feel that if I don't, how will I know if I need to eat more to net BMR? How do you guys do it?0 -
I set up my calories goal to 1800 and log my exercise calories BUT only eat them back if my net goes below my BMR (1400). The home page shows what your net is and you can work from there.
Good luck!0 -
Having read the entire thread this is begining to make sense to me. I have been loosing weight but have also been battling with feeling constantly hungry, particularly on workout days (i spin 3-4 days a week).
TDEE - 2451
TDEE cut (15%) - 2083
BMR - 1581
Using those numbers i need to up my daily caloric intake about 600 calories a day (at least). My question however is what do I eat?? I'm assuming that a hamburger is not an option What are good healthy options to up my calorie intake ???
Any suggestions are welcome.
I'm excited to try this and see what happens0 -
Having read the entire thread this is begining to make sense to me. I have been loosing weight but have also been battling with feeling constantly hungry, particularly on workout days (i spin 3-4 days a week).
TDEE - 2451
TDEE cut (15%) - 2083
BMR - 1581
Using those numbers i need to up my daily caloric intake about 600 calories a day (at least). My question however is what do I eat?? I'm assuming that a hamburger is not an option What are good healthy options to up my calorie intake ???
Any suggestions are welcome.
I'm excited to try this and see what happens
unprocessed foods: lean proteins, complex carbs (sweet potato, yams, brown or white rice) and good fats (raw nuts, natural nut butters avacado, EVOO, coconut oil, flaxseed oil, fish oil, salmon, etc)0 -
I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!0
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I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!
That's how I'm feeling at the moment...up 7lbs in 4wks. I am really trying hard not to cut them back down. I'm holding the thought that good things will come from this!
Kate0 -
What do you mean by "as long as it is higher than your BMR on that workout day you are good to go". What is IT? Calories burned from excercise?0
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What do you mean by "as long as it is higher than your BMR on that workout day you are good to go". What is IT? Calories burned from excercise?
I think IT is referring NET calories. You never want you calories eaten to be below your BMR. So if your BMR is 1400 and your calories per day are 1800 and you burned 400 in exercise, you are perfect for the day...eat those 1800 calories. If you burned OVER 400 calories you want to eat exercise calories back until your net is your BMR (1400).
Make sense?0 -
I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!
That's how I'm feeling at the moment...up 7lbs in 4wks. I am really trying hard not to cut them back down. I'm holding the thought that good things will come from this!
Kate
So did you immediately up your calories or work up to it?0 -
Ok, so this is my first day eating increased calories.
My beginning stats are:
Start - 213lbs
Goal -175
I'm training for a my first Half Marathon, I run 3-4x's a week, do Reformer Pilates once a week and starting on May 5th I'm going back to doing the NROWL twice a week.
I hope this works!0 -
I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!
My personality is JUMP in head long...if what I have done forever isn't working and I see proof that it is working for others and backed by truly common sense evidence...such as how in the world could I be eating less than what it takes to breathe all day?...me, JUMP...cause starving isn't fun to me.
In the What to expect when upping topic, it breaks it down more for you...you can do it slow and inch up slow and have less of a gain impact, or jump in and have to stabilize just the first go round...it is totally what you can handle mentally.
We tell you exactly what you can expect, there is no sugar coating...some gain, some lose, same gain a WHOLE lot, some LOSE a whole lot and gain a little back, some bounce a bit....but as this is progressing in the end, there is a downward movement in weight and inches...it happens. Some quit, but those who stick it out eventually trends downward. Sometimes it requires a little tweaking...sometimes it has to do with too much exercise, not being consistent and truly hitting numbers, some macros...there are so many variables and that is what the forum is here for...to help you through:-)0 -
I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!
That's how I'm feeling at the moment...up 7lbs in 4wks. I am really trying hard not to cut them back down. I'm holding the thought that good things will come from this!
Kate
So did you immediately up your calories or work up to it?
I immediately went up to TDEE -15%. I think if your weight is going to go up its gonna go up....slowly might just soften the blow!0 -
I have my TDEE (2588) , my 15% cut (about 2200) & my BMR (1675) - my big question (concern) is do I now immediately jump from eating 1600 calories to 2200??? Of course my fear is that I will gain 10 pounds (or more) immediately, get frustrated and quit altogether. Any advice is appreciated. Thanks!
My personality is JUMP in head long...if what I have done forever isn't working and I see proof that it is working for others and backed by truly common sense evidence...such as how in the world could I be eating less than what it takes to breathe all day?...me, JUMP...cause starving isn't fun to me.
In the What to expect when upping topic, it breaks it down more for you...you can do it slow and inch up slow and have less of a gain impact, or jump in and have to stabilize just the first go round...it is totally what you can handle mentally.
We tell you exactly what you can expect, there is no sugar coating...some gain, some lose, same gain a WHOLE lot, some LOSE a whole lot and gain a little back, some bounce a bit....but as this is progressing in the end, there is a downward movement in weight and inches...it happens. Some quit, but those who stick it out eventually trends downward. Sometimes it requires a little tweaking...sometimes it has to do with too much exercise, not being consistent and truly hitting numbers, some macros...there are so many variables and that is what the forum is here for...to help you through:-)
This helps - thank you!!0 -
Can you please tell me if I got this right?
I weigh 228lbs - exercise 3-5 times/week (just got back in the swing of things this week)
BMR: 1786
TDEE: 2769 - 15% (415.35) = 2353.65 --> daily calorie goal
I should never eat less than 1786 and only add workout calories if I burn more than 415.
As others have said, it scares me to death to eat that much...well, not literally :laugh:
I guess I'll give it a try and see if it works for me.
As I did the calculations, I realize that these numbers fit *loosely* with the idea of eating the amount of calories you'd eat if you were at your goal weight, which is something I've read somewhere else. Is that part of your belief as well? I didn't see it mentioned anywhere.0 -
Can you please tell me if I got this right?
I weigh 228lbs - exercise 3-5 times/week (just got back in the swing of things this week)
BMR: 1786
TDEE: 2769 - 15% (415.35) = 2353.65 --> daily calorie goal
I should never eat less than 1786 and only add workout calories if I burn more than 415.
As others have said, it scares me to death to eat that much...well, not literally :laugh:
I guess I'll give it a try and see if it works for me.
As I did the calculations, I realize that these numbers fit *loosely* with the idea of eating the amount of calories you'd eat if you were at your goal weight, which is something I've read somewhere else. Is that part of your belief as well? I didn't see it mentioned anywhere.
You did it right!
Your tdee goes down as you lose. We fuel our bodies here based on our now not what our goal Iis. You recalc every 5 to 10lbs.0 -
You did it right!
Your tdee goes down as you lose. We fuel our bodies here based on our now not what our goal Iis. You recalc every 5 to 10lbs.
thank you! I'm starting today and have vowed not to get on a scale or measure myself at least for 4 weeks. I'll post how it goes then.0 -
So my BMR according to the calculations at the beginning of this thread should be around 1389 (35yrs old, 140lbs, 5.3"). However I just paid for the BMR test where you breathe into a tube for 10minutes and it came back saying my BMR was 1210. I figured this because I've been competing in figure competitions for two years along with many years of low calorie or low-carb dieting and now my metabolism is sluggish Even though 1210 was in the 'normal' range (according to their terrible program) with the amount of muscle I have I should be at or above the calculated BMR of 1389.
Would you suggest I figure out my TDEE with the calculated BMR of 1389 or my tested BMR of 1210? I was going to go with the 1210, when I do that I end up with a 1750 cut value which is about what I've been eating for months (with a cheat day on the weekends) now but I'm not losing weight. I keep my cardio to only 20-30 minutes (HR at 140~) about 5x a week but I lift for an hour 5-6x per week.0
