TDEE, BMR, Exercise calories,is there a definitive answer?

DLKeeble

I plugged in my weight, height, gender and age into one of those calculators. I walk 3.5 to 4 miles about 5 times a week. I will use the elliptical for 30 to 40 minutes on the days I can't walk outdoors. I also started the 30 Day Shred. (day 6) Am I suppose to eat 500 below my TDEE to loose 1 pound a week. Am I suppose to eat back or not eat back my exercise calories? My weight loss has slowed down to no real loss to speak of in the past three weeks. I am trying the zig zag method this week to see if I can get it to move. My concern is that I've been eating back my exercise calories for the most part. I am purposely not going to eat my exercise calories even if I don't net 1200 calories. Some days I burn 400 to 500 calories, not everyday though.

My BMR is 1425 and my TDEE is 2208 if I plug in moderately active (exercise 3-5 times a week, which is a big window and no where do I find how many minutes per workout) TDEE is 1959 if I plug in light (exercise 1-3 times a week)

Any insight would be great! I know this is discussed a lot here, but I don't know that I've seen an answer for the length of time per workout.

Thanks!
edit to add: That I set my caloric goal to be 1500/day and increased it to 1560 this week, because of yet another calculator for the Zig Zag method.

chubby_checkers

If you're using your TDEE, you do NOT eat back your exercise calories. They're already accounted for.

Chief_Rocka

Yes, here it is: Any "calculation" is nothing more than an estimation. Start with the estimation, monitor progress, make adjustments as needed.

cmriverside

If you're using your TDEE, you do NOT eat back your exercise calories. They're already accounted for.

^^This.

Also, it's not an exact science. I can't see your ticker right now becasue of some site issues (?) but, you look to be trim already. Those last 20 pounds are a balancing act and will not go easily. Just keep chipping away at it, it's more about consistency and good habits than anything else at this point.

alpine1994

Yes, here it is: Any "calculation" is nothing more than an estimation. Start with the estimation, monitor progress, make adjustments as needed.

This! I wish someone told me this at the beginning!

stroutman81

This thread seems to have helped a lot of people.

http://www.myfitnesspal.com/topics/show/173853-an-objective-look-at-eating-exercise-calories

DLKeeble

If you're using your TDEE, you do NOT eat back your exercise calories. They're already accounted for.

^^This.

Also, it's not an exact science. I can't see your ticker right now becasue of some site issues (?) but, you look to be trim already. Those last 20 pounds are a balancing act and will not go easily. Just keep chipping away at it, it's more about consistency and good habits than anything else at this point.

Thank You, but I do have at least 23 more pounds to go to be in the "normal" BMI. I suppose I am half way there.

JNick77

If you're using your TDEE, you do NOT eat back your exercise calories. They're already accounted for.

^^This.

Also, it's not an exact science. I can't see your ticker right now becasue of some site issues (?) but, you look to be trim already. Those last 20 pounds are a balancing act and will not go easily. Just keep chipping away at it, it's more about consistency and good habits than anything else at this point.

Thank You, but I do have at least 23 more pounds to go to be in the "normal" BMI. I suppose I am half way there.

They can all work but TDEE is probably the simplest. You don't have to buy and HRM and get a "ball-park" of what you burn during activity which doesn't even account for the "burn" after the exercise. There's no eating back exercise calories based on an assumed correct calorie burn value. Just calculate your TDEE, measure your food, track it if you have to, and don't worry about the rest. Much simpler and a little cheaper.

cmriverside

If you're using your TDEE, you do NOT eat back your exercise calories. They're already accounted for.

^^This.

Also, it's not an exact science. I can't see your ticker right now becasue of some site issues (?) but, you look to be trim already. Those last 20 pounds are a balancing act and will not go easily. Just keep chipping away at it, it's more about consistency and good habits than anything else at this point.

Thank You, but I do have at least 23 more pounds to go to be in the "normal" BMI. I suppose I am half way there.

You should be fine at the 1500-1700 calorie range. Do that every day, weigh your foods.

The whole zig zag thing is also not an exact science. Just aim for your ten or eleven thousand calories a week (1560 X 7 = 10920), and don't be too specific on which days you get which - all that monitoring will lead you to feel controlled and I know in my case I would not like having to keep that tight of a watch on a rotating calorie number.. Try it this way for a month before you make any big changes again. Your body does not turn on a dime when it comes to energy deficits or overages, so a couple pounds fluctuation is to be expected on any given week.