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BMR, TDEE, and exercise calories

jlcl119
jlcl119 Posts: 51
edited December 2024 in Food and Nutrition
I've had my body fat done (27.8% I'm a large frame female 5'3" 141lbs, 27-yo) and I've plugged my numbers into a calculator.
With moderate exercise 3-5X week and a goal of 20% body fat (this is not set in stone, just an arbitrary number to aim for) my caloric needs are as follows:

Estimated Base BMR: 1364 Calories.
Estimated TDEE: 2115 Calories.
Estimated Daily Caloric Need For Weight Loss: 1615 Calories.

So, I've got the MFP site set up as 1610 as my goal. Sometimes I go over, sometimes I'm under. Unless I'm consistently a few hundred over or under I don't worry about it. I am losing weight and I am getting stronger and developing more muscle. So this is working.

What I want to know is do I need to eat back my exercise calories? Sometimes I do, sometimes I don't, sometimes I only eat back some. I don't have a HRM right now, so what I'm logging is a total estimate and could be completely wrong. I've been eating when I'm hungry and skipping snacks when I'm not.

Anyway, do I eat 80% of my TDEE and ignore the exercise calories or do those get tacked back on?
Thanks for the help.

Replies

  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Your estimated daily caloric total for weight loss is the net total, including what you burn through exercise.
  • ahamm002
    ahamm002 Posts: 1,690 Member
    I believe TDEE already includes exercise calories?
This discussion has been closed.