BMR and TDEE help

Amber50lbsDown

So after being on MFP for a while I have been reading so many posts saying to eat between your BMR and TDEE but Ive been trying to find the numbers and different sites give me different numbers and not too sure what ones to follow.

MFP says BMR is 1419
and another says 1324
and another says 1526

and for my TDEE one site says 2053
one site says 2354

should I go with the lowest numbers, highest or inbetween. this is so confusing.

Ive lost 23 pounds since christmas in total, I started MFP in feb and lost 13 pounds since then.
SW --183
CW--160
Height --5 foot 2
GW---125
I know im undereating even though im not hungry. I would like to fix this though.
My MFP is set to sedentry because when I started I wasnt working out. Now I work out 3-5 times a week about 30-40 mins per day.

any help would be appriciated
TY

lin7604

bump

mellabyte

bump

Tribbey143

I'm struggling to figure this out too BUMP I'm going to figure this out today lol after work this is my homework haha

25 Years
Female
5'2''
ST: 140
CW: 131.4
GW: 125

Right now I'm eating 1,260

I think my BRM is 1,223 (I dont know where I'm getting this number)
My BMI number is 24 (do we need to know this lol)

HELP

sunshinesonata

bump

erickirb

If the lowest is already more than you eat I would go with that, then adjust if needed. If you are currently getting results eating more than the min BMR, then I would go with one that is about where you intake is or even the higher one.

It is essentially all trial and error, eventually you will find something that works for you. but for now choose one stay with it for 3-4 weeks then adjust as necessary at that time.

MoooveOverFluffy

Mine were all different too, but not by that much. i chose to use the figures from the Katch-McArdle equation because i had my body fat percentage tested at my gym, so i figured that one would be most accurate.

Mine:

Harris-Benedict........BMR 1450.....TDEE 1994
Katch-McArdle.........BMR 1342.....TDEE 1845

(i used 1.375 multiplier for both of mine since i work out about 5 days a week)

What i did was take 15% of my TDEE (1845 x 15% = 277) and set my calorie goal at 1570 (1845 - 277 = 1568)


For you, i would choose the lower TDEE figure and go from there................ since you say you don't eat much anyway.

erickirb

triple post oops

erickirb

double post

MoooveOverFluffy

Ladies, this may help:

http://www.shapefit.com/basal-metabolic-rate.html

RahRahRiotSC

bump

Arestoktra

bump for later

Amber50lbsDown

Mine were all different too, but not by that much. i chose to use the figures from the Katch-McArdle equation because i had my body fat percentage tested at my gym, so i figured that one would be most accurate.

Mine:

Harris-Benedict........BMR 1450.....TDEE 1994
Katch-McArdle.........BMR 1342.....TDEE 1845

(i used 1.375 multiplier for both of mine since i work out about 5 days a week)

What i did was take 15% of my TDEE (1845 x 15% = 277) and set my calorie goal at 1570 (1845 - 277 = 1568)


For you, i would choose the lower TDEE figure and go from there................ since you say you don't eat much anyway.

SO using this equation I got 1631. that is way higher than I eat. that is scary. lol
I guess Ill have to try it out and see what happens.

I will read that article you posted first though.
TY

lin7604

Ladies, this may help:

http://www.shapefit.com/basal-metabolic-rate.html

thx. with that for my goal weight of 125 would be 1500, tdee ( maintenance) would be1875.. so with 1875-20% bring me back to 1500... but if you do the other method of 1875 tdee and minus 500 cals for 1 lb weight loss bring me to 1375.... so should i be eating 1375 net daily?

lin7604

I'm struggling to figure this out too BUMP I'm going to figure this out today lol after work this is my homework haha

25 Years
Female
5'2''
ST: 140
CW: 131.4
GW: 125

Right now I'm eating 1,260

I think my BRM is 1,223 (I dont know where I'm getting this number)
My BMI number is 24 (do we need to know this lol)

HELP

i hear ya, it's l so confusing with so many different numbers out there. the one time i was steady loosing weight was when i was on 1200 cals. i sine then learned my bmr ( mfp was 1248) so i bumped up my numbers to 1350. now it looks like on these sites my numbers are different... my weigh loss has slowed right down, so not sure if it's the more cals, or b/c i am closer to my goal, or what?

our numbers are pretty similar. i am 5.2 as well , start weight was also 140 and my current weight is bouncing between 129.8-130.6 this week... goal of 125 as well ugw 122 ish.. if i can but won't stress to get to it.

julekinz

two questions: what is TDEE? and what is BUMP?

Amber50lbsDown

two questions: what is TDEE? and what is BUMP?

TDEE is total daily energy expenditure, the amount of cals your body needs to function throughout the day.

and Bump is just to bump up the post to get more answers.

mamaclose

TDEE: TDEE is the common abbreviation for Total Daily Energy Expenditure which is a metric to calculate the amount of calories your body needs to function in a day. This is quite similar to BMR; in fact, you need your BMR to calculate your TDEE; but your TDEE accounts for your average daily activity as well to give a figure truer to your specific situation. Basically, the TDEE calculation relies on categorizing your daily activity into one of the metrics' predetermined groupings:

•Sedentary - desk job and little to no exercise
•Lightly Active - light exercise/sports 1-3 days/wk
•Moderately Active - moderate exercise/sports 3-5 days/wk
•Very Active - hard exercise/sports 6-7 days/wk
•Extremely Active - hard daily exercise/sports & physical job or training
Once you have determined where you fit in on the TDEE activity rate scale, this activity rate is used to weight your BMR giving you a more accurate assessment of how many calories you really need throughout the course of the day. Since BMR only accounts for your bodies basic functioning needs and not your daily activity, TDEE provides standard multipliers for accurately determining a TDEE. Those multipliers are as follows:
•Sedentary - 1.2
•Lightly Active - 1.375
•Moderately Active - 1.55
•Very Active - 1.725
•Extremely Active - 1.9


BUMP just brings this post to the top of the message boards making it easier to find later.

lin7604

so if i exercise doing a dvd 5-6 days a week for 30 min does that classify as sedentary or lightly active? if that is the only exercise you are pretty much getting...

angleu

Sedentary is getting no exercise with a desk job. So you are exercising 5-6 days a week

Taffyali

Bump

Drastiic

****The important thing with all of these calculations is they are estimates.
****It doesn't really matter what numbers you pick.
****Pick a number and stick with it for 3 weeks.
****Based off your RESULTS, either increase or decrease.

****If after 3 weeks, your average weekly fat loss was:
--Less than 1 lb/wk -->Reduce your calories by 10%
--1-1.5 lbs/wk --> No Change
--2+ lbs/wk -->Is there performance loss?-->No (no change), Yes (Increase calories by 10%)


Here's a simple calculation.

Estimated TDEE = Multiply your weight in lbs x 15.
To lose weight = Subtract 20-35%
Follow plan for 3 weeks.
Adjust accordingly.

Example:
Assuming you're 160 lbs.
Estimated TDEE = 160 x 15 = 2400
20% of 2400 = 480 --> 2400-480=1920 (0.96 lbs per week)
35% of 2400 = 840 --> 2400-840=1560 (1.68 lbs per week)
In this example to lose weight, eat between 1560-1900 calories. Follow plan for 3 weeks. Adjust accordingly.

Example:
Assuming you're 131.4 lbs.
Estimated TDEE = 131.4 x 15 = 1971
20% of 1971 = 394 --> 1971-394=1577 (0.79 lbs per week)
35% of 1971 = 690 --> 1971-690=1281 (1.38 lbs per week)
In this example to lose weight, eat between 1300-1550 calories. Follow plan for 3 weeks. Adjust accordingly.

Example:
Assuming you're 123 lbs.
Estimated TDEE = 123 x 15 = 1845
20% of 1845 = 369 --> 1845-369=1476 (0.74 lbs per week)
35% of 1845 = 646 --> 1845-646=1199 (1.29 lbs per week)
In this example to lose weight, eat between 1200-1475 calories. Follow plan for 3 weeks. Adjust accordingly.

psuLemon

Mine were all different too, but not by that much. i chose to use the figures from the Katch-McArdle equation because i had my body fat percentage tested at my gym, so i figured that one would be most accurate.

Mine:

Harris-Benedict........BMR 1450.....TDEE 1994
Katch-McArdle.........BMR 1342.....TDEE 1845

(i used 1.375 multiplier for both of mine since i work out about 5 days a week)

What i did was take 15% of my TDEE (1845 x 15% = 277) and set my calorie goal at 1570 (1845 - 277 = 1568)


For you, i would choose the lower TDEE figure and go from there................ since you say you don't eat much anyway.

Two things if you workout 5 days a week you are not lightly active you are moderately so you should use the 1.55 mutliplier and cit 20%. Also always use katch mcardle if you can as it incorpates lean body mass.

What it means for your height weight and age you have less muscle than the average person which is how harris benedict is calculated.

lin7604

so even though the only exercise is 30 min dvd 5 days a week i would classify myself as moderate? otherwise i am on my butt all day... i thought lightly active was more appropriate b/c it's only a dvd getting done 5 days a week? Man this stuff is so confusing.....

psuLemon

so even though the only exercise is 30 min dvd 5 days a week i would classify myself as moderate? otherwise i am on my butt all day... i thought lightly active was more appropriate b/c it's only a dvd getting done 5 days a week? Man this stuff is so confusing.....

Let me guess, you are doing JM dvd's aren't you?


If that is the case, here is are my numbers for you


TDEE = 1342*1.2+250 (avg calories I see burned during the workouts) = 1860

CN = 1860 * .8 = 1488

So i would eat 1500 calories a day which is what you came up with, lol.

lin7604

yes i am,lol so 1500 cals a day when i work out? sorry i am so stupid trying to figure this stuff out. or everyday no matter how much exercise i do ?

psuLemon

yes i am,lol so 1500 cals a day when i work out? sorry i am so stupid trying to figure this stuff out. or everyday no matter how much exercise i do ?

Eat 1500 a day, your deficit is baked in over the week. Keep in mind it's just as important to feed your system as it is to refeed when repairing.

lin7604

ok we will see how this goes... from 1350 net to 1500 net..