TDEE, BMR, RMR, Correct Calories

spinqueen72

Can someone explain to me how to calculate all this stuff?
I've already found out my stats:

Female
238 lbs
40 years old
5 ft 4 inch

According to fitnessfrog:

BMR: 1833
RMR: 1816
TDEE: 3416

I don't think MFP has my calories calculated properly..because I have not lost anything really, since January. I exercise 7 days a week.......about 1-2 hours.
I eat pretty clean most days.

I don't think I'm eating enough....I don't know.

I know I'm always hungry.

Help a confused girl out?

BaileyBoo13524

I do my TDEE-20% seems to be working. I eat anywhere from 1900-2200 per day

freckledrats

TDEE minus a flat 500-1000 is usually a good start.

Listen to your body. If you're never not hungry, you need to eat more. Realistically, you can diet and not be very hungry at TDEE minus 500. TDEE minus 1000 will feel pretty hungry sometimes during the day. If you're ALWAYS hungry, something isn't adding up.

You can't help but lose something if your numbers are all correct and your logs are all correct, whether it be inches or pounds. The body has no choice but to start consuming its stores at a deficit, because it absolutely HAS to fuel your basic functions and activity. It can't just not fuel you, so it either consumes energy stores or you just... stop.

If you aren't losing anything, recheck ALL your numbers. A pretty failsafe way to do it is to find your SEDENTARY TDEE and then subtract 500-1000 (but no more) and eat back your exercise calories. Invest in an HRM to have the best estimate of how much you need to eat back.

Log everything, don't sneak snacks without logging thinking "oh it's just 25 calories" or "oh I can keep mental track of this" and don't overestimate your workout burn.

spinqueen72

Thanks!

I actually do have a Polar FT4 with a chest strap (HRM) that I use...that way I know exactly how many calories I'm burning.

I've had a RMR test done before...and it showed my metabolism to be 6% higher than average (which doesn't explain some things)..and my resting (sedentary) calories burned are 1926.

Guess I'll figure it out eventually.

I am a very active person, and I exercise every day. So I just am frustrated at not losing anything for almost 8 months! It just doesn't add up!

recoiljpr

I'm a 35 year old male, 285 lbs and I workout 6 - 7 days a week (burning between 700 - 1000 calories per workout) and I am currently averaging about 1500 - 1700 calories consumed a day (My diary is open to the public). I really do think most of these tdee, bmr, rmr calculators err on the high side. I am not a doctor nor a trained dietitian, so this is just a layman assumption.

As far as hunger, what I've found is eating more times a day (I try and eat something every few hours) and greatly upping my protein and lowering my carbs a bit has killed my hunger monster. I focus on meats and veggies and so far I have to say my hunger hasn't been an issue.

yarwell

I've had a RMR test done before...and it showed my metabolism to be 6% higher than average (which doesn't explain some things)..and my resting (sedentary) calories burned are 1926.

How about you eat 1500 - 2000 max calories for 2 weeks and back off the exercise - try something different as the current regime working. Constant feeding probably isn't great either, try to create a food / nutrition free window of several hours in your day as it strikes me your inputting all the time at fairly high levels with not much opportunity for using fat reserves as fuel.

Try to moderate carbs by eating more fats and oils and keep protein to about 100g - appropriate for your height.