My TDEE and my concern

Werner1950

Someone help me figure this out. Apparently my TDEE is 1947. I am afraid that if I eat that much (even with exercise) I will not lose.. in fact I will gain for sure.. how does this work? I am trying to stay around 1200, but I do eat back my workout burns.. so I am closer to 1500 per day on workout days.I am ALWAYS hungry though and am wondering if I can sustain this? How accurate are these TDEE's?

LoraF83

Someone help me figure this out. Apparently my TDEE is 1947. I am afraid that if I eat that much (even with exercise) I will not lose.. in fact I will gain for sure.. how does this work? I am trying to stay around 1200, but I do eat back my workout burns.. so I am closer to 1500 per day on workout days.I am ALWAYS hungry though and am wondering if I can sustain this? How accurately are these TDEE's?

TDEE is the number for maintenance - if you eat at TDEE, you will maintain your current weight and you won't lose.

TDEE - 20% is the common deficit for moderate weight loss.

Are your sure this is your TDEE and not your BMR?

Werner1950

This place says - 1882
http://theskinnyequation.blogspot.ca/p/weight-loss-calculators.html

This place - 1954
http://www.fitnessfrog.com/calculators/tdee-calculator.html

That's if I rate myself as sedentary, which is what I was before I started working out.

OK, if by eating at 20% below TDEE, I should be eating roughly 1550 per day.

ALthough I am exercising 5 days a week.. and then my TDEE shoots up to 2500

which would allow a daily intake of 2000 cal per day. That is huge..

Maybe I AM going t this too aggressively

vim_n_vigor

1550 for a man sounds very low. I am a 5'4'' female and eat more than that.

bcattoes

This place says - 1882
http://theskinnyequation.blogspot.ca/p/weight-loss-calculators.html

This place - 1954
http://www.fitnessfrog.com/calculators/tdee-calculator.html

That's if I rate myself as sedentary, which is what I was before I started working out.

OK, if by eating at 20% below TDEE, I should be eating roughly 1550 per day.

ALthough I am exercising 5 days a week.. and then my TDEE shoots up to 2500

which would allow a daily intake of 2000 cal per day. That is huge..

Maybe I AM going t this too aggressively

2000 a day for a man sounds about right, but it is important to remember than online TDEE calculators can only give general averages based on the information entered. Your actual TDEE may vary. If you are worried, try 1800 for a few weeks and see how that works. If you are full and losing at a good rate, then stay there. If you are losing more than 1-2 lbs per week. Add another 100-200 lbs.

With each change, you need to give it a few weeks for your body to adjust.

lcallbaugh

Check out these groups here on MFP: 'eat more 2 weigh less' and 'in place of a road map'
They both do a great job of helping members with the TDEE issue. This will help you lose body fat while likely maintaining your current lean body mass.
Please do not rely on 1200 cals, you will not make it.

yarwell

1550 for a man sounds very low. I am a 5'4'' female and eat more than that.

He is trying to lose weight !

Anappy

I am confused about all this weight loss calorie calculations.. I thought is was calories in vs. calories used. As long as calories used is more than calories taken in, you should lose weight... I understand the body compensates initially for lack of calories but at some point doesn't the body have to lose fat if you are consistently using more than you take in? Any thoughts????

ladykaisa

If you're working out 3-5 days per week, you're not "sedentary". You'd be Moderately Active.

ladykaisa

1550 for a man sounds very low. I am a 5'4'' female and eat more than that.

He is trying to lose weight !

So am I, and I eat 1700 a day for my TDEE - 20%

DixiedoesMFP

Are you the gentleman in the photo? That sounds extremely low. My TDEE is around 2500 and I'm losing at around 2000 calories a day. Perhaps you ran the numbers incorrectly? Regardless, if you are lacking energy and starving, then you should probably eat more and drop the rate at which you wish to lose.

ellehcimyelhsa

1200 is way too low. Try fat2fitradio.com to calculate your numbers. If you keep your activity level as sedentary then you should eat back your exercise calories. If you change your activity level to light or moderate, those extra calories are already in there for you.

yarwell

So am I, and I eat 1700 a day for my TDEE - 20%

Good for you, the OP isn't doing 600 calories/day of exercise.

olee67

I didn't start consistantly losing again until I started eating AT LEAST 2500 calories a day. My TDEE is 3500 and I figure I need to eat at least 2500 to keep losing. Anything less just isn't going to do it. At -20%, my TDEE is 2700. With my activity level, I often have to eat over 3000 calories a day. Still, with a cheat day along the way, and all those caloires, I've been consistantly losing each week. About a clip of 4-6lbs a month.

Going4Lean

Read this and get your number

Helloitsdan explains everything

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

jkestens63

I am confused about all this weight loss calorie calculations.. I thought is was calories in vs. calories used. As long as calories used is more than calories taken in, you should lose weight... I understand the body compensates initially for lack of calories but at some point doesn't the body have to lose fat if you are consistently using more than you take in? Any thoughts????

There are so many theories and ways of calculating, etc it can drive you crazy. I keep it simple an do the above. Calories in vs. calories out. I burn more than I eat and lose weight. I eat more or equal, I gain or stay the same. I eat to satisfy. I know that a lot of people think its stupid to eat back exercise calories but since MFP already calculates the calorie deficit you need to lose weight - I'm going to take advantage of those extra calories if I need them. I don't eat every single calorie back most days, but if I need to they are there. I do know if I don't eat some then I do start binging after a couple days - as though my body is telling me that I'm not giving it enough fuel.

I think its normal at the beginning of a diet to feel a little hungry at times but if you are hungry a lot of the time, you are not eating enough.

sfergy

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

ladykaisa

So am I, and I eat 1700 a day for my TDEE - 20%

Good for you, the OP isn't doing 600 calories/day of exercise.

He said in a post that he works out 5 days a week. That isn't sedentary for most TDEE calculators, that's Moderately active, which means that his TDEE - 20% would be higher then 1500. If he was doing nothing, a true sedentary, then 1500 is quite reasonable.

As Going4Lean posted, that link is a great resource. It also explains why OP would need to eat a much higher number with working out 5x/week.

EDIT: didn't say in original post, said it a few posts down explaining where he got his numbers from.

Zangpakto

Mines 1490 for weight loss...

I'm also a male, and I seriously doubt I could eat more considering I've basically cut out any grains and legumes out my meals.

I meal for god sakes.

3 chicken breasts, taziki, onions and lettuce for supper.

Mince raisins and egg approx 250g in total for lunch

a plain 2 egg omellete/fritata egg bake or whatever with lamb babootie (again mince, raisins, egg) for breakfast.

approx 2 servings nuts for snacks.

Total is 1707c for food and apparently daily goal is 1811 because of my training I did but cannot eat more than have as full...

On Sundays I have to breakaway from my pattern and sometimes eat in excess of 3000 calories, because my long runs burn sometimes 3000 calories and more sometimes.... And trust me, you will find it hard to eat quality food that provides 3000 calories without being full before your finished... I ended up in negative calories this sunday because I couldn't eat more than I did I mean, basically was breakfast then dinner, because lunch I had on the run (corn dogs)

My suggestion, cut out breads, you do not need to but out much else if you only plan on weight loss really, but it helps... Breads aren't filling and neither are they nutritious....

bcattoes

OP, one thing you need to keep in mind when reading all these examples of what people eat is that most of them are much younger. Younger people naturally have a higher BMR and therefore a higher TDEE.

krisiepoo

Here is what has worked for me...

Go to Scooby's Calculator http://scoobysworkshop.com/calorie-calculator/

Enter in your realistic workouts (light, moderate, heavy) and eat what they tell ya to Don't eat back your exercise calories because those have already been put into your cals

Don't be afraid to eat, you need to fuel your body. If you're seriously hungry, eat some protein and keep track of when you're hungry.

GauchoMark

1550 for a man sounds very low. I am a 5'4'' female and eat more than that.

He is trying to lose weight !

So am I, and I eat 1700 a day for my TDEE - 20%

The difference is he is 61 years old and you are 27. Run your BMR and pretend you are 61 - you will be shocked.

To the OP:
what I suggest (works for me) is to set up your goals using sedentary. Then, when you do exercise, log the exercise. Set your loss rate at 1 lb/week. Log all your food and any exercise you do and at the end of the day, your "remaining calories" should be zero. The calories you have available will depend on how active you were that day. Works for me.

ScubyUK

This is what works for me.

I'm 6'4 and currently 278lbs, 39 years old (almost)

BMR is around 2500
Consumption is around 2100 per day across 5 meals
Burn averages 3300 calories per day (in a 24 hour period stats from BodyBugg/KiFit)

Steady weightloss of around 1.5 - 2lbs per week.

My TDEE for sedentary desk job is 3002

Werner1950

Thanks for all the responses. Many of them are helpful. I will gladly increase my intake for a couple of weeks to 1550. Of course I will keep you posted.

HeinzPrincess

Here is what has worked for me...

Go to Scooby's Calculator http://scoobysworkshop.com/calorie-calculator/

Enter in your realistic workouts (light, moderate, heavy) and eat what they tell ya to Don't eat back your exercise calories because those have already been put into your cals

Don't be afraid to eat, you need to fuel your body. If you're seriously hungry, eat some protein and keep track of when you're hungry.

Thanks for this! I ran my numbers using helloitsdan's road map, but I ran them again on here just out of curiousity.

Female, 5'3.5", 166#, 29 years old, do Turbo Fire 5-6 days a week. I marked down 3-5 hours of moderate exercise, and had it set to 20% reduction in calories.

Here's the fun part:

I changed it to 25% reduction and I got a popup "WARNING: blah blah blah, this is drastic, consult a doctor!"

And this is what made me laugh...that "crazy" reduction tells me to eat 1783 calories a day.

Now that's WAY more than 1200!!

I already knew this...I follow the roadmap helloitsdan laid out so I've been eating around 1700-1800 a day. I ate 2200 yesterday and did extra exercise to compensate for that and it was seriously the best workout of my life. Every time I would exercise in the past, I would starve myself as well. A few days of starving and strenuous exercise and no immediate scale results and I would give up.

I eating, exercising, and looking great!

krisiepoo

Here is what has worked for me...

Go to Scooby's Calculator http://scoobysworkshop.com/calorie-calculator/

Enter in your realistic workouts (light, moderate, heavy) and eat what they tell ya to Don't eat back your exercise calories because those have already been put into your cals

Don't be afraid to eat, you need to fuel your body. If you're seriously hungry, eat some protein and keep track of when you're hungry.

Thanks for this! I ran my numbers using helloitsdan's road map, but I ran them again on here just out of curiousity.

Female, 5'3.5", 166#, 29 years old, do Turbo Fire 5-6 days a week. I marked down 3-5 hours of moderate exercise, and had it set to 20% reduction in calories.

Here's the fun part:

I changed it to 25% reduction and I got a popup "WARNING: blah blah blah, this is drastic, consult a doctor!"

And this is what made me laugh...that "crazy" reduction tells me to eat 1783 calories a day.

Now that's WAY more than 1200!!

I already knew this...I follow the roadmap helloitsdan laid out so I've been eating around 1700-1800 a day. I ate 2200 yesterday and did extra exercise to compensate for that and it was seriously the best workout of my life. Every time I would exercise in the past, I would starve myself as well. A few days of starving and strenuous exercise and no immediate scale results and I would give up.

I eating, exercising, and looking great!

That's awesome that they're so close! I started doing helloitsdan 2.0 and I just didn't have time (i know, excuses but I am pretty busy) to do all the steps so the fact the scooby calculator is so close is really good to know!

WendyTerry420

So am I, and I eat 1700 a day for my TDEE - 20%

Good for you, the OP isn't doing 600 calories/day of exercise.

He said in a post that he works out 5 days a week. That isn't sedentary for most TDEE calculators, that's Moderately active, which means that his TDEE - 20% would be higher then 1500. If he was doing nothing, a true sedentary, then 1500 is quite reasonable.

As Going4Lean posted, that link is a great resource. It also explains why OP would need to eat a much higher number with working out 5x/week.

EDIT: didn't say in original post, said it a few posts down explaining where he got his numbers from.

I am only burning an average of 250 calories/day and eating 1800 calories, 5'4" female and losing 1-2 pounds per week. Now what?

WendyTerry420

Mines 1490 for weight loss...

I'm also a male, and I seriously doubt I could eat more considering I've basically cut out any grains and legumes out my meals.

I meal for god sakes.

3 chicken breasts, taziki, onions and lettuce for supper.

Mince raisins and egg approx 250g in total for lunch

a plain 2 egg omellete/fritata egg bake or whatever with lamb babootie (again mince, raisins, egg) for breakfast.

approx 2 servings nuts for snacks.

Total is 1707c for food and apparently daily goal is 1811 because of my training I did but cannot eat more than have as full...

On Sundays I have to breakaway from my pattern and sometimes eat in excess of 3000 calories, because my long runs burn sometimes 3000 calories and more sometimes.... And trust me, you will find it hard to eat quality food that provides 3000 calories without being full before your finished... I ended up in negative calories this sunday because I couldn't eat more than I did I mean, basically was breakfast then dinner, because lunch I had on the run (corn dogs)

My suggestion, cut out breads, you do not need to but out much else if you only plan on weight loss really, but it helps... Breads aren't filling and neither are they nutritious....

How is it that you can't seem to eat more, except on Sundays? Do you you carb-load on bread on Sundays....eat a whole batch of cinnamon rolls? That's confusing me.

Werner1950

So I now figured out how I arrived at a 1200 cal diet. I didn't. MFP told me that is what I must achieve if I want to lose between 1-2 lbs per week.

So I had to use manual custom settings, to change my goals, and now it tells me based on my revised goals that I shall only lose .8 lb per week. C'est la vie.

We'll see.

ladykaisa

So I now figured out how I arrived at a 1200 cal diet. I didn't. MFP told me that is what I must achieve if I want to lose between 1-2 lbs per week.

So I had to use manual custom settings, to change my goals, and now it tells me based on my revised goals that I shall only lose .8 lb per week. C'est la vie.

We'll see.

You can do it Doing something is better then doing nothing