Your results from the TDEE/BMR method?
Replies
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So if I set my activity level at sedentary I should eat back my exercise calories? I find that part confusing for some reason, when to or when NOT to eat back exercise calories.
If you are using the MFP method, then you should eat back your exercise calories no matter what activity level you set - because MFP assumes you will eat them back and they are NOT included. (the MFP activity level is only based on regular daily activity, not exercise).
If you are using the TDEE method, then your exercise calories are included in the activity level you choose, unless you choose sedentary. So for anything other than sedentary, you would not eat them back (since you are already eating them). For sedentary, you would eat them back, because you are burning more calories than your calculated TDEE number includes.0 -
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So if I set my activity level at sedentary I should eat back my exercise calories? I find that part confusing for some reason, when to or when NOT to eat back exercise calories.
If you are using the MFP method, then you should eat back your exercise calories no matter what activity level you set - because MFP assumes you will eat them back and they are NOT included. (the MFP activity level is only based on regular daily activity, not exercise).
If you are using the TDEE method, then your exercise calories are included in the activity level you choose, unless you choose sedentary. So for anything other than sedentary, you would not eat them back (since you are already eating them). For sedentary, you would eat them back, because you are burning more calories than your calculated TDEE number includes.
I follow this method for the most part, and I've had decent success so far (down just shy of 16 pounds in 12 weeks). The only difference is I concentrate more on average calories for the week, meaning that I calculated both my TDEE-20% based on sedentary and lightly active. I multiplied both numbers by 7 to get my weekly net calorie goal, and I try to stay between those numbers over the course of the week. I currently work out 3-4 days per week. Instead of eating back calories on workout days, I've found it easier to just stick to the 1625-1860 daily goal and the 11375-13020 weekly goal. That way, if I have a "bad" day, it balances out on another day. I have MFP set at the low number. I got all my figures from the fat to fit radio calculators recommended by the In Place of a Roadmap threads.
My stats:
Female
Ht: 5'3
SW: 225 lbs (started on 2/18/13)
CW: 209.4 lbs
BF%: 38 (averaging the 3 BF calculations from the site and rounding up)
BMR: 1646 Katch McCardle, 1693 Harris Benedict
TDEE sedentary: 2032, -20% = 1625, x 7 = 11,375 net weekly goal
TDEE lightly active: 2328, -20% = 1860, x 7 = 13,020 net weekly goal0 -
My results: Fat loss, without starving. Win/Win0
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So if I set my activity level at sedentary I should eat back my exercise calories? I find that part confusing for some reason, when to or when NOT to eat back exercise calories.
If you are using the MFP method, then you should eat back your exercise calories no matter what activity level you set - because MFP assumes you will eat them back and they are NOT included. (the MFP activity level is only based on regular daily activity, not exercise).
If you are using the TDEE method, then your exercise calories are included in the activity level you choose, unless you choose sedentary. So for anything other than sedentary, you would not eat them back (since you are already eating them). For sedentary, you would eat them back, because you are burning more calories than your calculated TDEE number includes.
I follow this method for the most part, and I've had decent success so far (down just shy of 16 pounds in 12 weeks). The only difference is I concentrate more on average calories for the week, meaning that I calculated both my TDEE-20% based on sedentary and lightly active. I multiplied both numbers by 7 to get my weekly net calorie goal, and I try to stay between those numbers over the course of the week. I currently work out 3-4 days per week. Instead of eating back calories on workout days, I've found it easier to just stick to the 1625-1860 daily goal and the 11375-13020 weekly goal. That way, if I have a "bad" day, it balances out on another day. I have MFP set at the low number. I got all my figures from the fat to fit radio calculators recommended by the In Place of a Roadmap threads.
My stats:
Female
Ht: 5'3
SW: 225 lbs (started on 2/18/13)
CW: 209.4 lbs
BF%: 38 (averaging the 3 BF calculations from the site and rounding up)
BMR: 1646 Katch McCardle, 1693 Harris Benedict
TDEE sedentary: 2032, -20% = 1625, x 7 = 11,375 net weekly goal
TDEE lightly active: 2328, -20% = 1860, x 7 = 13,020 net weekly goal
This is a great idea. I've been struggling with trying to accurately determine my activity level, because I am probably less sedentary than I think I am. I will try to calculate the range instead! Thanks!!0 -
I was pleasantly surprised when I changed over from 1200 calories to 1500. That is about 75% of my TDEE. I started losing the weight from the first day. It's been about a week...this morning I got a new number!! (BC, I had actually started GAINING on 1200)0
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Male
6ft
232
my BMR using the Katch-McArdle formula says it is 1967 calories
my BMR using a HRM says it is about 1920
Using my HRM for 24 hours my normal everyday burning (monday through friday work day) says i burned 2833 calories (average 118 cals burned) . I also burned an additional 500 cals from 1 hour of cardio but subtracted that from my total and used my averages to replace that which I burned
since i suck at math i have the blue train gets there 8 minutes early and the red train is 18.3 minutes late
So in total my TDEE is 3475 (1920*1.81)
my TDEG is 2755 (TDEE at a 20.7 deficit)
with my average Daily Deficit being 719
I figure 6 days a week i do cardio that is an additional 3000 cals
So in essence i should start losing 2lbs a week, if my math is correct.
does anyone see this differently?0 -
Great thread...more people should read these success stories. Too many people on here eat too little and wonder why they stop losing.0
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I could be wrong, but if the HRM said you burned 2833, wouldn't that be your actual TDEE?Male
6ft
232
my BMR using the Katch-McArdle formula says it is 1967 calories
my BMR using a HRM says it is about 1920
Using my HRM for 24 hours my normal everyday burning (monday through friday work day) says i burned 2833 calories (average 118 cals burned) . I also burned an additional 500 cals from 1 hour of cardio but subtracted that from my total and used my averages to replace that which I burned
since i suck at math i have the blue train gets there 8 minutes early and the red train is 18.3 minutes late
So in total my TDEE is 3475 (1920*1.81)
my TDEG is 2755 (TDEE at a 20.7 deficit)
with my average Daily Deficit being 719
I figure 6 days a week i do cardio that is an additional 3000 cals
So in essence i should start losing 2lbs a week, if my math is correct.
does anyone see this differently?0 -
Male
6ft
232
my BMR using the Katch-McArdle formula says it is 1967 calories
my BMR using a HRM says it is about 1920
Using my HRM for 24 hours my normal everyday burning (monday through friday work day) says i burned 2833 calories (average 118 cals burned) . I also burned an additional 500 cals from 1 hour of cardio but subtracted that from my total and used my averages to replace that which I burned
since i suck at math i have the blue train gets there 8 minutes early and the red train is 18.3 minutes late
So in total my TDEE is 3475 (1920*1.81)
my TDEG is 2755 (TDEE at a 20.7 deficit)
with my average Daily Deficit being 719
I figure 6 days a week i do cardio that is an additional 3000 cals
So in essence i should start losing 2lbs a week, if my math is correct.
does anyone see this differently?
The way I understand BMR/TDEE/TDEG is that when you do the calculations you make an honest assessment of how many hours per week you workout/do something very active. When you do that the TDEE already has your 3000 calories from cardio. Not sure which calculator you used, but if you didnt include your workouts in it you will want to re-calculate with the cardio included.0 -
It doesn't appear he used any calculator, just based his TDEE on his BMR. But if the HRM said he burned X amount of calories per day, then isn't that his TDEE?Male
6ft
232
my BMR using the Katch-McArdle formula says it is 1967 calories
my BMR using a HRM says it is about 1920
Using my HRM for 24 hours my normal everyday burning (monday through friday work day) says i burned 2833 calories (average 118 cals burned) . I also burned an additional 500 cals from 1 hour of cardio but subtracted that from my total and used my averages to replace that which I burned
since i suck at math i have the blue train gets there 8 minutes early and the red train is 18.3 minutes late
So in total my TDEE is 3475 (1920*1.81)
my TDEG is 2755 (TDEE at a 20.7 deficit)
with my average Daily Deficit being 719
I figure 6 days a week i do cardio that is an additional 3000 cals
So in essence i should start losing 2lbs a week, if my math is correct.
does anyone see this differently?
The way I understand BMR/TDEE/TDEG is that when you do the calculations you make an honest assessment of how many hours per week you workout/do something very active. When you do that the TDEE already has your 3000 calories from cardio. Not sure which calculator you used, but if you didnt include your workouts in it you will want to re-calculate with the cardio included.
Or as you said, use the calculators to include your activity, and those calories will be included in the number.0 -
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It doesn't appear he used any calculator, just based his TDEE on his BMR. But if the HRM said he burned X amount of calories per day, then isn't that his TDEE?
Or as you said, use the calculators to include your activity, and those calories will be included in the number.
Looking over my notes, from 11:15pm last night until 5:35am this morning i burned 638 calories. i had gotten 6.25 hours of sleep. so you figure my bmr (the amount of calories i would burn if i laid in bed all day would be 24* 102(638/6.25)
what it should be according to calculations that bales
so my BMR is approx 2449
my TDEE is my BMR *2.03 (i do about 8 hours of cardio + 2.25 hours of lifting) = 4971
my TDEG should then be 3970
my average daily deficit would then be 1000 calories or 2lbs a week
does that not seem high to anyone else?0 -
Ok, so can someone help me and make sure I am calculating correctly? If I set it to lightly active and my BMR is 1413 & my TDEE is 1943, I multiply .20 x 1943 and get 388, so I then subtract that from 1943 and I should be eating 1555 calories per day is that correct?
And if that is correct, when I do exercise, I add those calories on top of the 1555 and eat them back, right?0 -
Ok, so can someone help me and make sure I am calculating correctly? If I set it to lightly active and my BMR is 1413 & my TDEE is 1943, I multiply .20 x 1943 and get 388, so I then subtract that from 1943 and I should be eating 1555 calories per day is that correct?
And if that is correct, when I do exercise, I add those calories on top of the 1555 and eat them back, right?
If you included your exercise in your TDEE calculation (which you should, since that is the point of figuring out Total Daily Energy Expenditure), then no you do not eat any exercise calories back. You should have already included them in that 1943 calories.
TDEE = the number where you would not lose or gain any weight, a balance of energy in and energy out, also called Maintenance Calories. So to eat more than that you would gain weight.
MFP calculations DO NOT include exercise calories, just daily living activities, not working out, that is why you eat those back if you are using MFP method. It is set lower than TDEE - % to begin with.
edited for typo0 -
Ok, well the only reason I didn't set it to moderately active (even though I plan to work out 3-5 days/week) is just in case I for some reason can't fit in a workout for whatever reason. so the 1555 should be correct? And the days I work out, I eat more than that, right?0
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Yes, and you lost me completely.
It doesn't appear he used any calculator, just based his TDEE on his BMR. But if the HRM said he burned X amount of calories per day, then isn't that his TDEE?
Or as you said, use the calculators to include your activity, and those calories will be included in the number.
Looking over my notes, from 11:15pm last night until 5:35am this morning i burned 638 calories. i had gotten 6.25 hours of sleep. so you figure my bmr (the amount of calories i would burn if i laid in bed all day would be 24* 102(638/6.25)
what it should be according to calculations that bales
so my BMR is approx 2449
my TDEE is my BMR *2.03 (i do about 8 hours of cardio + 2.25 hours of lifting) = 4971
my TDEG should then be 3970
my average daily deficit would then be 1000 calories or 2lbs a week
does that not seem high to anyone else?
Just use an online calculator and call it a day rather than doing all of these mathematical equations.0 -
The 1555 accounts for light activity - if you exercise beyond what is consider light, then eat back those calories.Ok, well the only reason I didn't set it to moderately active (even though I plan to work out 3-5 days/week) is just in case I for some reason can't fit in a workout for whatever reason. so the 1555 should be correct? And the days I work out, I eat more than that, right?0 -
Can someone help me . I cant seem to figure this out . I have been on the 5 ; 2 fasting diet and lost 10 lbs . Now i just have 8 lbs to lose but I have been stalled for over 2 weeks.
My BMR is 1136
my TDEE at sedentary it is 1399
at lightly active it is 1603
I am eating 1000 to 1200 cals
I am going to the gym 4 or 5 times a week and walk every day and I dont always eat back the calories
I think I am not eating enough calories and thats why I am stalled
Can someone point me in the right direction ?0 -
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Nevermind, I see in another thread you are 120, 5'1 and 62 years old.Can someone help me . I cant seem to figure this out . I have been on the 5 ; 2 fasting diet and lost 10 lbs . Now i just have 8 lbs to lose but I have been stalled for over 2 weeks.
My BMR is 1136
my TDEE at sedentary it is 1399
at lightly active it is 1603
I am eating 1000 to 1200 cals
I am going to the gym 4 or 5 times a week and walk every day and I dont always eat back the calories
I think I am not eating enough calories and thats why I am stalled
Can someone point me in the right direction ?
If you are exercising 4 to 5 times per week that is considered moderate activity - which means your TDEE is 1807.
Since you have so little to lose, you would probably do best with around a 10% deficit from 1807, which would be a TDEG of 1626.
You should eat around 1626 calories per day and not eat back your exercise calories.
if you are currently consuming 1000 to 1200 calories per day and then exercising on top of that, you are netting WAY too low.0 -
The 1555 accounts for light activity - if you exercise beyond what is consider light, then eat back those calories.Ok, well the only reason I didn't set it to moderately active (even though I plan to work out 3-5 days/week) is just in case I for some reason can't fit in a workout for whatever reason. so the 1555 should be correct? And the days I work out, I eat more than that, right?
Ok, thank you so much!! :O)0 -
Yes, and you lost me completely.
Just use an online calculator and call it a day rather than doing all of these mathematical equations.
are there any subgroups on here dealing with those who suck at math?0 -
Nevermind, I see in another thread you are 120, 5'1 and 62 years old.Can someone help me . I cant seem to figure this out . I have been on the 5 ; 2 fasting diet and lost 10 lbs . Now i just have 8 lbs to lose but I have been stalled for over 2 weeks.
My BMR is 1136
my TDEE at sedentary it is 1399
at lightly active it is 1603
I am eating 1000 to 1200 cals
I am going to the gym 4 or 5 times a week and walk every day and I dont always eat back the calories
I think I am not eating enough calories and thats why I am stalled
Can someone point me in the right direction ?
If you are exercising 4 to 5 times per week that is considered moderate activity - which means your TDEE is 1807.
Since you have so little to lose, you would probably do best with around a 10% deficit from 1807, which would be a TDEG of 1626.
You should eat around 1626 calories per day and not eat back your exercise calories.
if you are currently consuming 1000 to 1200 calories per day and then exercising on top of that, you are netting WAY too low.
Thank you so much . I just cant imagine that i could eat that much and still lose weight !0 -
Nevermind, I see in another thread you are 120, 5'1 and 62 years old.Can someone help me . I cant seem to figure this out . I have been on the 5 ; 2 fasting diet and lost 10 lbs . Now i just have 8 lbs to lose but I have been stalled for over 2 weeks.
My BMR is 1136
my TDEE at sedentary it is 1399
at lightly active it is 1603
I am eating 1000 to 1200 cals
I am going to the gym 4 or 5 times a week and walk every day and I dont always eat back the calories
I think I am not eating enough calories and thats why I am stalled
Can someone point me in the right direction ?
If you are exercising 4 to 5 times per week that is considered moderate activity - which means your TDEE is 1807.
Since you have so little to lose, you would probably do best with around a 10% deficit from 1807, which would be a TDEG of 1626.
You should eat around 1626 calories per day and not eat back your exercise calories.
if you are currently consuming 1000 to 1200 calories per day and then exercising on top of that, you are netting WAY too low.
Thank you so much . I just cant imagine that i could eat that much and still lose weight !
I can totally relate - I used to feel exactly the same way. I was eating around 1200 and losing weight at a pretty good rate. I couldn't imagine eating 1500 calories and still losing weight. I was terrified that I would gain all 40 lbs back.
But after a 3 month plateau, I was desperate and I'm so glad I trusted everyone and just tried it. I immediately broke the plateau and have lost another 2.8 lbs in the last 3 weeks and counting.
Plus, realize, if you are truly burning x amount of calories per day, and you consume less than that, then you WILL lose weight. You can't gain in the long run if you are eating under maintenance.0 -
After reading each and every reply on this post, I've decided to up my calories. I've been stuck at 141.4 for exactly 1 month, and only have 6lbs. left to reach goal. I've been eating at 1400 calories for a little over a month, not eating back exercise calories. I have definitely built muscle and definition over the past month, but the scale number just isn't budging.
BMR: 1372
TDEE at Moderate Exercise: 2127
TDEE - 20% = 1701.6
My goal is to loose fat, gain muscle (Scooby's calculations)
I eat 50% carbs, 30% protein and 20% fat
I'm 5'4, 41 years old, and work out at home to the AMAZING Fitness Blender videos roughly 4 days/week, on average 45 minutes per session alternating full body toning, cardio, and weight training.
Based on all of the great post I have read, I think I'm going to pull the trigger and up the calories to 1700 per day. Like so many others, I'm scared as hell, but since my goal is just arms reach away, what will it hurt?
Thoughts? My diary is open for comments.0 -
I think it's a great plan. It work(s) for me...Just remember to recalculate after every 5 lbs lost...0
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