New to BMR & TDEE - HELP PLEASE!

JenAiMarres

Several TDEE calculations I have done come up with me burning on average 2400 a day (http://www.health-calc.com/diet/energy-expenditure-advanced .... and this calculator says my tdee is 2700!!!).... and my BMR at around 1300..I consume about 1600 cals a day...but now digging into my diary I am noticing I have lots of days of around net 1000-1200 cals...I am not loosing weight. I only have a very few lbs too loose but DO NOT WANT TO GAIN...and I am.

I do about an hour of cardio 6x week
strength training about 3x week (would like to incorperate more)
I have three (VERY BUSY) kids/cook every night / clean etc...
I work full time (desk job)
I sleep 6 or so hours a night

My body goals are basically to stay the same size, while seriously toning up...

I am new to this BMR & TDEE concept (so I hope I am making sense!!)as well as confused as to what I should be doing food wise. If you look at my diary dont go back too far because I have only recently started cleaning up my eating, although my calories were about the same. and completely igore this sunday April 1st!! hahah!

TinkrBelz

I have read to lose weight, that you subtract 15-20% from your TDEE.

So for example: My TDEE is 2774. If I subtract 20%, then I should be able to eat 2220 calories and still lose weight. Obviously, I would not eat back burned calories since TDEE has already taken into account that I workout 1 hour/day.

I looked at your Diary, and I really do not see why you should be gaining weight. Your diary looks very similar to mine and I am at least maintaining...maybe losing a tiny tiny amount each week.

Priincess_Natalie

Bump! I would like to further understand all of these calculations. I feel like I'm starving to death and I'm not losing either

TurboFireMama

Bump....JB you should not be gaining. I would guess that you are somewhere near 2700 with your TDEE on your most active days. I range from 2200-2600 depending on my activity level. You are more active than me I would say. I eat 1600-1800 calories and sometimes less in a week and I have stalled out losing weight since last October. I even changed up my workouts and upped my calories back in January and nothing.

I am interested to see what others might say about this. I hope someone will respond with some great advice for all of us here.

The only weight I would say that you might be gaining is in muscle, or rather should be gaining because of the increased workouts. Do you clothes fit the same?

JenAiMarres

The only weight I would say that you might be gaining is in muscle, or rather should be gaining because of the increased workouts. Do you clothes fit the same?

Well they still fit...and I am trying to get a bigger booty (squats, lunges, steps like crazy) seems to be working, and its not fat..I can tell the shape of it is better and it is "cheese free"...but it makes me nervous..I guess because i was used to my clothes always being too big on me, them fitting correctly/tightly is freaking me out.

JenAiMarres

I have read to lose weight, that you subtract 15-20% from your TDEE.

So for example: My TDEE is 2774. If I subtract 20%, then I should be able to eat 2220 calories and still lose weight. Obviously, I would not eat back burned calories since TDEE has already taken into account that I workout 1 hour/day.

this theory is saying that I can / "should" eat 2160 calories a day to loose...this just seems CRAZY to me!!!!!

sblair77

I have read to lose weight, that you subtract 15-20% from your TDEE.

So for example: My TDEE is 2774. If I subtract 20%, then I should be able to eat 2220 calories and still lose weight. Obviously, I would not eat back burned calories since TDEE has already taken into account that I workout 1 hour/day.

this theory is saying that I can / "should" eat 2160 calories a day to loose...this just seems CRAZY to me!!!!!

I couldn't eat 2220 cals in a day if I wanted to! I am at my max tummy expansion close to a top button release for comfort as it is at each meal.

sblair77

Read here http://www.crazysquirrel.com/stuff/weight-loss/theory-of-weight-loss.jspx

TEE = BMR+PA+TEF

So you don't add TEE and BMR to get the total of what you should eat.

monilsoccer

well you need to eat to lose. i'm sure you've heard it before but if you aren't getting enough calories - QUALITY CALORIES - to support your daily living AND the exercise you're putting in your body will hold on to everything you put into your mouth. 80% of how your body looks is directly related to what you're putting in your mouth.

Also - have you been wearing a heart rate monitor during your workouts? there's no formula out there that can give you an exact number of calories to consume and lose weight. i'd suggest wearing the monitor so you can get a more accurate idea of what you're burning and what you need to consume. fueling your workouts is an integral part of lasting weight loss and that tone that you've mentioned wanting. be sure you're staying hydrated, eat small meals throughout the day including a small meal about an hour before working out - and within an hour after. that magic hour after a workout is prime for refueling, replenishing and repairing your muscles. make sure it's a protein dominated small meal as opposed to a more carb based pre workout snack.

good luck!

p.s. - recent diary looks like quality calories

JenAiMarres

Read here http://www.crazysquirrel.com/stuff/weight-loss/theory-of-weight-loss.jspx

TEE = BMR+PA+TEF

So you don't add TEE and BMR to get the total of what you should eat.

Right, I am not adding the BMR & TDEE...my TDEE is 2400-2700...so if I ate below my TDEE I could theoreticlly eat 2000 cals a day and still loose..but eating 1600 cals a day I am gaining...

Just for refrence I weighed 118 in January...and this morning I weighed 132...:sad: