IF YOU MASTER BMR AND TDEE PLEASE LEND ME A HAND

SoySalva

PLEASE HELP ME FIGURE THIS OUT!!

5ft 3in
155lbs
BMR = 1380 (Fitness frog)
TDEE = 1656 (sedentary)

That's as far as I have gotten! So now what is the next step after knowing TDEE? Can you help me please?

SoySalva

Anyone out there want to help me with this? ^^^ please I will appreciate it greatly!

kperk91

This has helped me but I know things work differently for different people

http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

Acg67

Eat at a deficit of 10-20% of your TDEE and profit

SoySalva

thank you soo much!

joejccva71

Listen to Acg.

Or for more indepth explanation.

http://www.myfitnesspal.com/topics/show/510406-tdee-is-everything

SoySalva

thanks for the link!

Jameslemond

Eat at a deficit of 10-20% of your TDEE and profit

What he says!!!!
trust me, it works!!!!

lady_in_weighting

Eat at a deficit of 10-20% of your TDEE and profit

is that net kcals?

Stephanie2167

and profit meaning exercise calories?

erickirb

PLEASE HELP ME FIGURE THIS OUT!!

5ft 3in
155lbs
BMR = 1380 (Fitness frog)
TDEE = 1656 (sedentary)

That's as far as I have gotten! So now what is the next step after knowing TDEE? Can you help me please?

So with only 15lbs to go set your weight loss goal to lose 0.5lbs/week which would give you around 1406 cals/day (1656-250) of a deficit of 10-15%, 20% may be too large with the amount you have to lose. depending on BF%, 15% would be about 250 cals/day

jsapninz

If you eat 80% of your TDEE (20% cut) you will be eating at a 332 cut, which means you will lose a pound every 10 or so days (3500 cals in a pound). If you want to lose faster than that, you could cut your intake to 1,200, which would be a 436 cut, so a pound every 8 days.

I personally would not be satisfied with a pound in ten days, but it all depends on your personality. 1,200 a day is going to be harder to stay with than 1,300, so pick whichever one you can stick with. Neither will work as reliably if you aren't diligent EVERY day (NO cheating). And log and eat back ALL your calories (preferable using a Heart Rate Moniter) since your TDEE doesn't include exercise.

Good luck! :flowerforyou:

DixiedoesMFP

The other side to this is that you can increase your TDEE by moving more (not being sedentary). So walk, wiggle, jump, dance, fidget, squirm, take the stairs, work out, etc. and make your TDEE higher. You can then either a) increase your rate of loss because you have a bigger deficit or b) eat more because you're burning more. (Personally I choose to eat more).

sixisCHANGEDjk

Thanks as well!

SoySalva

to all my deepest appreciation.....btw you are all doing fantastic...congrats to all!