Newbie needs help with TDEE and BMR

jenbenefit

I've been reading all over this site about TDEE and BMR

I've worked mine out as accurately as I can online, but ' not sure if I put in the right activity level - I work with kids in a nursery for atleast 6 hours a day, sitting down is little more than 5-10 minutes, apart from the lunch break. If this moderate energy level ?

Also - more importantly - now I have these numbers - I have NO IDEA what I'm meant to do with them! =(

My BMR is 1643 and my TDEE is 2547 if this helps. 178 pounds, 5'9 and 22 years old. I eat 5 meals a day (3 main 2 snack) and drink as much water as I can. my diet is quite carb-based.

I'm so very, very confused by it all. If anyone can explain what this means and what I'm meant to do in simple terms, I will be so grateful!

I essentially want to eat right, be healthy, try and exercise more on days when its not full on at work, and lose weight.

:flowerforyou:

yarwell

My BMR is 1643 and my TDEE is 2547 if this helps.

Take 20% off the TDEE and eat 2000 to lose weight. If it's too slow take 200 more off and eat 1800.

Take 100g of carbs out to save 400 calories, keep protein over 50g per day and don't be afraid of fat.

2hobbit1

Yes you would be moderate especially if you workout in addition. SO you would take a 20% cut from your TDEE. The easy way is to multiply your TDEE by 0.8

A carb heavy diet can slow your loss a bit and low protein will make it more difficult to retain your muscle mass as you lose. Try setting your protein target to at least 30% - your carbs and fat can flex as you prefer. The increased protein will help you feel fuller longer too.

jenbenefit

Thank you

If I eat 20% less than my TDEE I should be eating 2037 calories a day which sees really excessive to me? Do I need that many calories? Also, say i eat 1200, do I then just snack to get to 2037 or leave it?

What are the best protein foods? I always seem to struggle to maintain a high protein diet, even if i have chicken or tuna for one meal a day. x

BeautyFromPain

My BMR is 1643 and my TDEE is 2547 if this helps.

Take 20% off the TDEE and eat 2000 to lose weight. If it's too slow take 200 more off and eat 1800.

Take 100g of carbs out to save 400 calories, keep protein over 50g per day and don't be afraid of fat.

This ^

Helloitsdan

Thank you

If I eat 20% less than my TDEE I should be eating 2037 calories a day which sees really excessive to me? Do I need that many calories? Also, say i eat 1200, do I then just snack to get to 2037 or leave it?

What are the best protein foods? I always seem to struggle to maintain a high protein diet, even if i have chicken or tuna for one meal a day. x

Average person burns 2200+ cals a day.
@k is the national average on almost all food labels also.
Shoot for 2k a day and in a month measure your body fat and see if you have changed.

yarwell

If I eat 20% less than my TDEE I should be eating 2037 calories a day which sees really excessive to me?

Maybe your TDEE estimate is too high then - or perhaps you're not realising how much you were eating to get to where you are now ?

Helloitsdan

If I eat 20% less than my TDEE I should be eating 2037 calories a day which sees really excessive to me?

Maybe your TDEE estimate is too high then - or perhaps you're not realising how much you were eating to get to where you are now ?

Truth!

I just came off vacation where I didnt log any food....lets just say i have some work to do this week...

jenbenefit

thanks again everyone for your help, I really appreciate it

Looking through my diary I'm netting under 1000 calories a day, is that okay as long as I eat atleast my BMR? Have i got this right?

It really is so confusing for soeone who has never even picked up a weightloss book or anything until like, 3 weeks ago =(

And whoever said maybe I'm eating more than i thought, going to look into that as well, maybe my portions are bigger than I thought.

For example, (going off on a tangent) how big./small if a portion of wholewheat pasta? Or is a tin of tuna more than one portion?

Thanks again :flowerforyou:

tashaa1992

I've been reading all over this site about TDEE and BMR

I've worked mine out as accurately as I can online, but ' not sure if I put in the right activity level - I work with kids in a nursery for atleast 6 hours a day, sitting down is little more than 5-10 minutes, apart from the lunch break. If this moderate energy level ?

Also - more importantly - now I have these numbers - I have NO IDEA what I'm meant to do with them! =(

My BMR is 1643 and my TDEE is 2547 if this helps. 178 pounds, 5'9 and 22 years old. I eat 5 meals a day (3 main 2 snack) and drink as much water as I can. my diet is quite carb-based.

I'm so very, very confused by it all. If anyone can explain what this means and what I'm meant to do in simple terms, I will be so grateful!

I essentially want to eat right, be healthy, try and exercise more on days when its not full on at work, and lose weight.

:flowerforyou:

I don't really have any advice because I'm still confused about this but where did you calculate yours as an estimate? Also, I'm wondering if someone could help me (not trying to take over your thread promiseee lol), I work at a nursery too, 3-4 days, 10 hour shifts, and I'm on my feet for at least half of my shift, I walk for 1 hour during my lunch breaks, and I try and get in some type of exercise on my non work days but it doesn't always happen, without extra working out what would I consider myself? It's so confusing:/

agent99oz

I think experiment with the calories would be my suggestion....I did all of this, calculated it all, ate back exercise cals etc etc nothing was working. Dropped to1200 cals and I am starting to lose again after 8 months.
I eat clean....I drink water...I train hard....I want to shed fat and gain muscle....weight is just a number happy to see a few KG's go but that's not my long term goal.

yarwell

Or is a tin of tuna more than one portion?

Depends on the tin ! The one that is about the size of your hand is more than one portion - from memory the label on it says that 65g is a portion / serving.

There are multiple conflicting approaches discussed on here, pick one and stick to it. If you have a view of your TDEE that you think is accurate then you can take a 20% cut off that and lose weight at a steady rate. If you don't lose weight the estimate of TDEE was wrong, because all these things are estimates +/- 10% at best.

Nothing magic happens if you eat a bit above or below your BMR, providing you have that fat reserves to supply the deficit. A pound of excess fat can provide about 30 calories a day or so.

nadsazombie

thats why you gotta read your labels! it usually says on there how much a serving is and stuff.
it will typically say how many calories per serving and then how many servings are in that container, can, bottle

for me when i started doing this your phone comes in handy (granted its a smart phone) and you can scan the barcodes to help you out.
also getting measuring cups, and having a digital scale has help so much more.

Before say id take a tbsp of peanut butter and it would be as much that would fit on my spoon.
so i started measuring it by grams on the scale like the label indicates. Needless to say i was over doing it....alot lol...now im just rambling.

but i was in the same boat as well with the a TDEE and BMR and BF%. for me it wasnt much different to what MFP had estimated for me.

the beginning is always tough. but youve already made the toughest choice to be healthy


hope i helped even a little :flowerforyou:

mfp_1

Labels are written by marketing departments. Use the label to find out what's in the food, not how much to eat.

Have you got a food scale?