TDEE/BMR Confusion...

Spence_

Hi,

I was wondering whether anyone could help me. I'm trying to work out how many calories I can eat per day if I wish to lose one pound every 1 to 2 weeks. Using an online calculator, apparently my BMR is 1532.75. Then using the http://www.bestdallaspersonaltrainer.com TDEE calculator, apparently my TDEE is 2108.

I'm 5ft 10, 151 pounds. I run three times a week for about 20-30 minutes and swim two times a week for 30-40 minutes (roughly 64 lengths). I'm only really looking to lose 7-8 pounds... any idea how many calories I should have per day? I have a desk job for three days a week, but for the other 4 I try to be fairly active.

(I know some people are going to say that 151 is perfect for my height, but I just want to shape up a bit more ). Many thanks!

iceqieen

Anywhere between 1500-2000 will create enough deficit for you to loose weight, especially with that exercise. I dont know how hard you work out, but you could probably eat 2000-2100 cal and still have a deficit from the exercise enough to loose weight.

Start with 1750 and see how you feel?

Or put all of this into MFP, set it to loose .5lbs/week and see what it gives you. And eat back your exercise calories.

Spence_

Anywhere between 1500-2000 will create enough deficit for you to loose weight, especially with that exercise. I dont know how hard you work out, but you could probably eat 2000-2100 cal and still have a deficit from the exercise enough to loose weight.

Start with 1750 and see how you feel?

Or put all of this into MFP, set it to loose .5lbs/week and see what it gives you. And eat back your exercise calories.

With running, I'm only just starting out. So I'm only on 11.5 minute miles... I'd say I work out a lot harder with swimming, depending on how busy the pool is!

I'll start with 1750. I've been on 1400 for a while now and nothing's happening.

Thanks for your help

BLy82

Keep in mind that those calculators produce estimates anyway. Your actual energy expenditure depends on a lot of extra things like the % of your body that's made up of muscle.

Those values give you a starting point, but you have to experiment a little to find what will really work.

So if you want to lose 1 pound ever 1-2 weeks, that's anywhere from 1750 to 3500 calories per week you need to adjust by (or 250 to 500 calories per day).

If you haven't been doing so already, what you may want to do is just record what you eat for a week. Don't worry much about cutting everything, just get it all into the system. That will give you a chance to get a look at how your calorie intake is actually impacting your weight. If you happen to currently be eating the amount it takes to keep your weight stable, than you'll probably just want to knock 250-500 off of that (or add some extra exercise to get the same effect).

The thing about weight loss is that the less you have to lose, the trickier it is. Someone who has 100lbs to lose almost can't mess it up accidentally. Sure, you can end up eating an entire bag of chips without planning to, but for the most part the number of calories you have to eat to sustain that kind of excess weight is so large that if things aren't going in the direction you want, it's usually pretty obvious why.

When you're close to an optimal weight and there's not a whole lot of extra body fat left to take off, though, you have to pay more attention to how you feel and how your weight is responding to what you're doing to fine tune the numbers. When your target calorie deficit is only 250 or so, it doesn't take a whole lot to just wipe it out by misjudging portion sizes.

Spence_

Keep in mind that those calculators produce estimates anyway. Your actual energy expenditure depends on a lot of extra things like the % of your body that's made up of muscle.

Those values give you a starting point, but you have to experiment a little to find what will really work.

So if you want to lose 1 pound ever 1-2 weeks, that's anywhere from 1750 to 3500 calories per week you need to adjust by (or 250 to 500 calories per day).

If you haven't been doing so already, what you may want to do is just record what you eat for a week. Don't worry much about cutting everything, just get it all into the system. That will give you a chance to get a look at how your calorie intake is actually impacting your weight. If you happen to currently be eating the amount it takes to keep your weight stable, than you'll probably just want to knock 250-500 off of that (or add some extra exercise to get the same effect).

The thing about weight loss is that the less you have to lose, the trickier it is. Someone who has 100lbs to lose almost can't mess it up accidentally. Sure, you can end up eating an entire bag of chips without planning to, but for the most part the number of calories you have to eat to sustain that kind of excess weight is so large that if things aren't going in the direction you want, it's usually pretty obvious why.

When you're close to an optimal weight and there's not a whole lot of extra body fat left to take off, though, you have to pay more attention to how you feel and how your weight is responding to what you're doing to fine tune the numbers. When your target calorie deficit is only 250 or so, it doesn't take a whole lot to just wipe it out by misjudging portion sizes.

Thank you so much for taking the time to write this - it was very informative! I think I need to start experimenting more. I definitely know the 1400 per day calorie intake isn't working for me. I just end up hungry all the time and it's having a negative impact on my ability to swim/run. I'll try upping it to 1750 for a week and see what happens. Thanks again.

Spence_

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sixisCHANGEDjk

When I started this I was at 174lb and 5'9" (you got me by an inch). At the same time I started this I started a weight training class at the college. Before I noticed much weight loss I noticed my waist line shrinking. I think the weight training has helped to reposition and hopefully replace some of my weight. I have lost about 8 lbs but have still been able to eat close to 1900 calories before exercise calories are factored in.

I know you're swimming and running but you might be surprised what a bit of weight training would do.

Sorry this didn't answer anything about calories but I thought I'd throw it in.

Cheers.....

Spence_

Cheers As you know I just tried a body pump class today, so I'm hoping to keep that up for a while and see if I notice any changes!

sixisCHANGEDjk

I bet you will. I've seen post and pictures where weight training made tremendous changes to the physique. Have fun and take care of yourself.