Bmr

cshelto44

Can someone please help me figure out my BMR and TDEE. Im currently 187 pounds and havent had much lost in a month. It seems that I'm at a stand still. Im 45 years old, female (of course), my activity level is moderate 3-5 days of walking over a hour at a time, I upped my calorie goal to 1400, was 1200/day hoping for better results (nothing). When I exercise I usually dont eat them back because I find it difficult in doing so. Im so discouraged, can someone help????? Oh and Im 5 4 forgot to add that in.

MSepp

Hey there!

BMR: Basal metabolic Rate (How many calories you burn based simply on your weight, height, age and activity level)

TDEE: Total daily energy expenditure (Basically it is the BMR PLUS your activity. So BMR essentially is if you're able to get up and move around, your AF (Activity factor) is 1.3. If you're bed-bound, it's 1.2)...then you factor in additional exercise you do aside from being a mobile human being.

Think of it like this. BMR is your calories burned if you have a day where you do not work out or do much physically...Like a sick day when you maybe are able to get up and walk around to get food or go to the bathroom, but you're not doing exercise on top of that.

TDEE is a day when you actually work out. (Walk the dog, go for a run, a hike, a swim, etc).

Make sense?

MSepp

http://www.bmi-calculator.net/bmr-calculator/

I use that site a lot.

This will help you figure out your BMR

wild_wild_life

I would add, BMR is really not that important of a number. It's a theoretical number that has few real-life applications.

Use an online calculator (just google TDEE calculator) to figure out your TDEE. From there, you can eat at a straight cut from that (500-1000 calories less) or a percentage of it (10-30% less) depending on your goals. With this system, there is no eating exercise calories back because they are already factored in. Generally you will get the same numbers MFP gives you with exercise calories, but it's a little bit easier to fine-tune it.

Jenjaz1910

Your BMR is 1558 (approx) and your TDEE is 2415! So aim to eat about 2,000 cals a day (handful of nuts will bump cals up without making you stuffed) what is your goal weight? X

Edit: forgot to add that you should try and keep your NET at or above your BMR but I'm not always spot on with mine x

MSepp

I would add, BMR is really not that important of a number. It's a theoretical number that has few real-life applications.

Use an online calculator (just google TDEE calculator) to figure out your TDEE. From there, you can eat at a straight cut from that (500-1000 calories less) or a percentage of it (10-30% less) depending on your goals. With this system, there is no eating exercise calories back because they are already factored in. Generally you will get the same numbers MFP gives you with exercise calories, but it's a little bit easier to fine-tune it.

I used a site to calculate my TDEE based on my activity level...It's a crazy big number compared to what I have on MFP...it's like 2,267 kcals/day!

Is that right?

VirtuousVal

I would add, BMR is really not that important of a number. It's a theoretical number that has few real-life applications.

Use an online calculator (just google TDEE calculator) to figure out your TDEE. From there, you can eat at a straight cut from that (500-1000 calories less) or a percentage of it (10-30% less) depending on your goals. With this system, there is no eating exercise calories back because they are already factored in. Generally you will get the same numbers MFP gives you with exercise calories, but it's a little bit easier to fine-tune it.

****BUMP****

Thanks for the explanation...I am still trying to understand all of this and applying it!

wild_wild_life

I would add, BMR is really not that important of a number. It's a theoretical number that has few real-life applications.

Use an online calculator (just google TDEE calculator) to figure out your TDEE. From there, you can eat at a straight cut from that (500-1000 calories less) or a percentage of it (10-30% less) depending on your goals. With this system, there is no eating exercise calories back because they are already factored in. Generally you will get the same numbers MFP gives you with exercise calories, but it's a little bit easier to fine-tune it.

I used a site to calculate my TDEE based on my activity level...It's a crazy big number compared to what I have on MFP...it's like 2,267 kcals/day!

Is that right?

What does MFP give you for "calories burned from normal daily activity"? (Under "Goals"). That is basically a pre-exercise TDEE so adding in your exercise calories to that should be about the same as an online TDEE calculator. Does that make sense? This is assuming you did not factor in your exercise when you set your activity level on MFP.

Honestly my calories from normal daily activity on MFP are a little low -- I listed myself as sedentery and it gave me 1480. I know I maintain at around 1950 and don't think I burn 500 from exercise every day so either I am not sedentery or MPF is a little off for me. But it should work ou to approximately the same thing.

VirtuousVal

I would add, BMR is really not that important of a number. It's a theoretical number that has few real-life applications.

Use an online calculator (just google TDEE calculator) to figure out your TDEE. From there, you can eat at a straight cut from that (500-1000 calories less) or a percentage of it (10-30% less) depending on your goals. With this system, there is no eating exercise calories back because they are already factored in. Generally you will get the same numbers MFP gives you with exercise calories, but it's a little bit easier to fine-tune it.

I used a site to calculate my TDEE based on my activity level...It's a crazy big number compared to what I have on MFP...it's like 2,267 kcals/day!

Is that right?

What does MFP give you for "calories burned from normal daily activity"? (Under "Goals"). That is basically a pre-exercise TDEE so adding in your exercise calories to that should be about the same as an online TDEE calculator. Does that make sense? This is assuming you did not factor in your exercise when you set your activity level on MFP.

Honestly my calories from normal daily activity on MFP are a little low -- I listed myself as sedentery and it gave me 1480. I know I maintain at around 1950 and don't think I burn 500 from exercise every day so either I am not sedentery or MPF is a little off for me. But it should work ou to approximately the same thing.

****BUMP****

Thanks for the explanation...I am still trying to understand all of this and applying it!

Akious

Im still getting some knowledge on the BMR and TDEE stuff myself. If anyone could answer a question, that would be awesome.

BMR: Is 1748 (according to MFP)
TDEE: 2898 (according to the link posted in this thread)

So i should be eating somewhere between 1748-2898 calories? Then why did mfp put me on a 1410 calorie diet? Even if I put it to lose 1lb a week. Its nowhere near my BMR.

wild_wild_life

Im still getting some knowledge on the BMR and TDEE stuff myself. If anyone could answer a question, that would be awesome.

BMR: Is 1748 (according to MFP)
TDEE: 2898 (according to the link posted in this thread)

So i should be eating somewhere between 1748-2898 calories? Then why did mfp put me on a 1410 calorie diet? Even if I put it to lose 1lb a week. Its nowhere near my BMR.

MFP is set up so that you eat additional calories for exercise so doing that would probably put you between BMR and TDEE. A lot of people here say you should not be eating below BMR but this doesn't seem to be backed by any specific data or research. A lot of people eat below BMR if they are on 1000 calorie deficits and they do fine. What you shouldn't do is eat at a very high deficit for a prolonged period, but you don't sound like you need to worry about that.

Did you tell MFP you were sedentery? If MFP gave you a BMR of 1748 and a calories burned from daily activity of 1910 it must think you are pretty sedentery. That's fine, but you just need to remember that MFP is going to expect you to eat back calories from your exercise or your deficit will be well over 500.

sidactest

Did you tell MFP you were sedentery? If MFP gave you a BMR of 1748 and a calories burned from daily activity of 1910 it must think you are pretty sedentery. That's fine, but you just need to remember that MFP is going to expect you to eat back calories from your exercise or your deficit will be well over 500.

I have it set on "lightly active". I am probably a lot more active than that but, giving its descriptions, I have it set low. I used to be a lot more sedentary but now, I cant stay still for more than an hour. I am always up and doing something now.

Akious

I have it set on "lightly active". I am probably a lot more active than that but, giving its descriptions, I have it set low. I used to be a lot more sedentary but now, I cant stay still for more than an hour. I am always up and doing something now.

that was me. I was testing something and had a brain fart.

wild_wild_life

I have it set on "lightly active". I am probably a lot more active than that but, giving its descriptions, I have it set low. I used to be a lot more sedentary but now, I cant stay still for more than an hour. I am always up and doing something now.

that was me. I was testing something and had a brain fart.

Are you sure you have it set to 1 lb/week? A difference of less than 200 calories between BMR and pre-exercise TDEE doesn't sound right, but, anyway, the point is that eating exercise calories is pretty important for someone in your position since if you eat only 1400 you are looking at a 1600 cal deficit off TDEE which is too high for most people, IMO.

cshelto44

Your BMR is 1558 (approx) and your TDEE is 2415! So aim to eat about 2,000 cals a day (handful of nuts will bump cals up without making you stuffed) what is your goal weight? X

Edit: forgot to add that you should try and keep your NET at or above your BMR but I'm not always spot on with mine x

Thank you!!

cshelto44

My goal weight is 150

Jenjaz1910

My goal weight is 150

Going by your goal weight then BMR is 1558 and TDEE is 2158! So I personally would set your daily goal as 2,000 see how you go for at least a month ! If you struggle to eat all those cals try a handful of unsalted nuts, chunk of cucumber with peanut butter! Something that will up yours cals but not make you feel stuffed! Good luck! Feel free to add me or take a look at my diary x