Going from MFP to TDEE--possible weight gain?

mad00had00

Hello. Im contemplating going from the mfp calorie allotment to tdee-20% but Im worried that its too big of a change. MFP is giving me 1200 calories to eat while tdee-20 is 2100. Im a 5.9 male 160lbs mA. Workout 3-5hours/week

Anybody have any experience with this? I dont want to gain weight by upping my calories.

flutterbug123

I just recently went from 1200 calories to 1700 and I'm finally now losing weight..

1Fizzle

1200 is way to low for any adult exercising male. You don't have to go to 2100, but up them from 1200.

Pepper2185

You might have a slight gain initially, as your body adjusts to the new routine, but after that I guarantee you'll lose.

I'm a 5'9'' female and I eat 2000 per day. 1200 didn't cut it for me. You must be hungry!

3RachaelFaith3

I just recently went from 1200 calories to 1700 and I'm finally now losing weight..

are you eating exercise cals back as well? im interested and me TDEE-20 is 1700

mad00had00

I just recently went from 1200 calories to 1700 and I'm finally now losing weight..

I could change my weight loss from 2 lbs to 1lb. And change from sedantry to lightly active.

The thing is, even at 2lb loss/week I get 0.2-0.4lbs lost.

But with the 1lb loss+lightly active on MFP I get 1800 calories to work with.

So the question now is do I eat 1800 as per mfp or tdee-20 2100 calories?

Also, do yall eat back exercise calories even you selected the lightly active lifestyle on MFP?

jasonpclement

1200 calories is way to low.

mad00had00

thanks for all the replies so far guys!

michellekicks

Well hopefully you've been eating the 1200 plus all your exercise calories as MFP directs you to do.

We're similar size but I'm a girl and 37 years old... I lose weight eating about 2100 calories/day so I think you're safe. You may not want to make the jump all at once if you can't handle seeing a small scale weight fluctuation. When you go from low calories to closer to maintenance, you'll probably see your water/glycogen stores replenish some, which may give you 2-3 lbs on the scale. Over time, you want those there anyway.

I definitely think the moderate deficit of 20% from TDEE is the way to go.

chevy88grl

I'm a 5'4" female and I would be threatening to eat my own limbs if I only had 1200 calories per day to work with. I can easily lose on 2000 net calories a day. I don't know how you're surviving on only 1200!

tigs728

Good advice on here http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience

jasonpclement

My recommendation is to up your calories to something that is satisfying. Lets just say 1800-2200. If all of your working out is cardio, you need to cut the cardio back. Spend at least half of that 5 hours a week of workouts lifting weights instead.

Low calories + excessive cardio is a battle that nobody wins for very long. It works for a few weeks.

Flowers4Julia

Yes, I did this! I did not have as big of a gap as you do but I did gain 4 pounds and then got stable. The process took 6 weeks. THEN, I started losing again.

Those really low calorie goals (like 1200) are really a metabolism killer as far as I'm concerned. And, really contribute to the whole yo-yo dieting thing. That's one reason people are "back" here trying to lose what they gained.

My story is that I lost my original weight (35 pounds) eating1200 plus exercise calories and the moment I upped my calories to my maintenance level I started gaining. (and I even did it slowly too!)

So, then I did the TDEE method. In my opinion it is a much better method as it takes into account your body fat and lean body mass. And, it was worth gaining the 4 pounds to get on the right track with losing them again. I feel much better, healthier and energetic!

AND I can eat more food!

I say give it a try and don't worry about the small gain, you will lose it back down again.

jasonpclement

Also, it doesn't like your really overweight. I'm 5'10 and 155 lbs. So your an inch shorter and 5lbs more. I'd def work on just fixing your metabolism, and putting some lean mass on. Start working your body the other way, instead of down.

tigs728

And how to set it up so not guessing what your goals should really be http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm

mad00had00

Thanks a lot guys for all the awesome replies.

My full story:

I am a male, and MFP has given me 1200 calories (with sedentary activity level) to eat everyday. I understand that if you workout, you add those calories and eat up at least half of them. But the thing is I don't workout everyday. I am on my last 10 pounds (Thank God) and its going rather slow.

So I decided to go the TDEE route. I went to Scooby's website and got the calculations done. It is giving me 2192 calories to eat everyday (thats based off 20% - my TDEE). I chose the activity level of 3-5hours/week moderate exercise. Even thou I do more exercise, with my upcoming schedule I don't think Ill be able to do a lot more than 3-5 hours anyway.

I want to know that with MFP I would only eat more than 1200 calories if I added my exercise calories, and ate half of those. If I didn't, I would be going over my calorie budget. So I had to stick to my 1200 calorie budget on non-exercise days. But with Scooby, it says Im suppose to eat 1945 calories "everyday". I am worried that a jump from 1200 to 2192 might actually result in weight gain (even thou its 20% below my TDEE). Also, we don't eat back exercise calories with the TDEE plan right?

Your experiences with this? My weight loss has slowed down, which is normal at this point, I guess because either its because Im too close to my goal weigh (Thank God mA once again)t or probably hit a plateau, so thats why I decided to go the TDEE route.

Oh, one last thing…the calculator has set me 30% Protein/50%Carb/20% Fat macro nutrient ratio…does that seem fine?
Thanks for reading!!

But after reading all the comments Im thinking of going to 1800 calories, as its above my BMR and see how things go from there.

thanks for reading!!!

Amy911Gray

So if my TDEE is 1563 and I subtract 20%, that only ups my calorie intake 50 calories. When you up the calories and log in exercise, are you eating back the exercise calories or not entering them at all?

mad00had00

do yall eat back exercise calories even you selected the lightly active lifestyle on MFP?

Flowers4Julia

Good advice on here http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience

THIS is a brilliant post and so assuring and informative, thanks for the re-post!

Here is the link to the spreadsheet so many of us here use:

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

I found for myself that Scooby's calculators weren't quite thorough enough.

And, everyone is different about the exercise calories. I myself don't eat them back because the spreadsheet's calculators can let me put in the number of hours of different types of exercise (heavy, moderate, weight lifting, etc) and assumes a sedentary lifestyle and then lets you add in more for your work/school, etc. But, I know some folks who just go with the sedentary info, then add back in there exercise calories on whatever particular day they worked out. Mentally, I find it easier to go with the average, it makes me more motivated, but to each their own! Also, if you use the spreadsheet to estimate your hours, it deducts what calories you would have just sat on the couch anyway - so you can't double count them and eat too much. Like I said a very thorough spreadsheet!

3RachaelFaith3

So if my TDEE is 1563 and I subtract 20%, that only ups my calorie intake 50 calories. When you up the calories and log in exercise, are you eating back the exercise calories or not entering them at all?

This is my question as well. If you find out before me, PM me please. ;O)

mad00had00

Yes, I did this! I did not have as big of a gap as you do but I did gain 4 pounds and then got stable. The process took 6 weeks. THEN, I started losing again.

Those really low calorie goals (like 1200) are really a metabolism killer as far as I'm concerned. And, really contribute to the whole yo-yo dieting thing. That's one reason people are "back" here trying to lose what they gained.

My story is that I lost my original weight (35 pounds) eating1200 plus exercise calories and the moment I upped my calories to my maintenance level I started gaining. (and I even did it slowly too!)

So, then I did the TDEE method. In my opinion it is a much better method as it takes into account your body fat and lean body mass. And, it was worth gaining the 4 pounds to get on the right track with losing them again. I feel much better, healthier and energetic!

AND I can eat more food!

I say give it a try and don't worry about the small gain, you will lose it back down again.

Im thinking of going with 1800 calories(which is above my bmr) + eating back half or more of my exercise calories. I dont want to gain weight.

How much did you up your calories to before you started gaining again?

michellekicks

do yall eat back exercise calories even you selected the lightly active lifestyle on MFP?

I eat back all my exercise calories and I'm on the one up from "lightly active"... what's it called? "Moderately active?"... the thing is the Scooby numbers are going to be giving you a different rate of loss than your 1200 on MFP. You should just set your MFP goal to "lose 1/2 lb per week" now and eat back your exercise calories from what it gives you. You need to be learning (with only a few lbs left to go) how to eat to maintain your new leaner body. Staying at 1200 calories isn't really sustainable long term. Not for a fit young man.

Flowers4Julia

Yes, I did this! I did not have as big of a gap as you do but I did gain 4 pounds and then got stable. The process took 6 weeks. THEN, I started losing again.

Those really low calorie goals (like 1200) are really a metabolism killer as far as I'm concerned. And, really contribute to the whole yo-yo dieting thing. That's one reason people are "back" here trying to lose what they gained.

My story is that I lost my original weight (35 pounds) eating1200 plus exercise calories and the moment I upped my calories to my maintenance level I started gaining. (and I even did it slowly too!)

So, then I did the TDEE method. In my opinion it is a much better method as it takes into account your body fat and lean body mass. And, it was worth gaining the 4 pounds to get on the right track with losing them again. I feel much better, healthier and energetic!

AND I can eat more food!

I say give it a try and don't worry about the small gain, you will lose it back down again.

Im thinking of going with 1800 calories(which is above my bmr) + eating back half or more of my exercise calories. I dont want to gain weight.

How much did you up your calories to before you started gaining again?

By about 250...BUT, we are very different people! And, my numbers won't look anything like yours, I'm 54!! An idea for you would be to go to the spreadsheet I referenced earlier and see what they say. I definitely hear your fear, totally get that and it's normal to feel that way for sure! But don't worry about regaining a few - they will come back off! It is your metabolism that you want to keep healthy :-)

Thing is, if you lose it all eating too little, then you will naturally want to start eating more food when you are done, can't help that. Tricky thing is that biologically, our bodies are designed to learn to maintain at very little amounts of food during a "famine" period and this is what low calorie eating does.

Read that other link that was posted about patience too, it really will reassure you!

AmyRhubarb

I'm 44, 5'8" & female - I eat 1800+ a day and am dropping fat & inches. The 1800 is my TDEE - 15%, so I don't eat exercise cals back BUT I do make sure my NET cals for the day land above my BMR (1400). Usually not a problem, but on days that I have a long run and a higher burn, I have to keep an eye on it. But I generally just eat to 1800 or so - it's working great for me.

I used this info to find & set my goals: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

mad00had00

I usually eat half of my exercise calories back. And I average around 650 calories burnt. In the end mfp and scooby both kind of end up the same. Wih mfp +half of my exercise =around 2100 and with scooby its still 2100.i will try this and God willing everything works out well. I am going to Download that excel sheet and work it out. Thanks all for the replies though.

mockchoc

2100 is nothing! Eat up, you'll still lose.

mad00had00

Bump

katevarner

For the OP and others who asked, because your exercise is figured into TDEE, you do NOT eat your exercise calories back if you are eating based on TDEE, even TDEE- x%.

If you are eating based on MFP goals, you should eat your exercise calories back, but I would advise getting a better number for calorie burn than the numbers MFP gives you. If you don't have a HRM or fitbit/BodyMediaFit/Jawbone UP, then use one of the online calculators:

http://www.shapesense.com/fitness-exercise/calculators/activity-based-calorie-burn-calculator.aspx
http://www.freedieting.com/tools/calories_burned.htm

There are lots of others online, but most just base the calories on your weight, and that's not really sufficient.

Angellaree

Bump for later

mad00had00

For the OP and others who asked, because your exercise is figured into TDEE, you do NOT eat your exercise calories back if you are eating based on TDEE, even TDEE- x%.

If you are eating based on MFP goals, you should eat your exercise calories back, but I would advise getting a better number for calorie burn than the numbers MFP gives you. If you don't have a HRM or fitbit/BodyMediaFit/Jawbone UP, then use one of the online calculators:

http://www.shapesense.com/fitness-exercise/calculators/activity-based-calorie-burn-calculator.aspx
http://www.freedieting.com/tools/calories_burned.htm

There are lots of others online, but most just base the calories on your weight, and that's not really sufficient.

Going to check those links out. But mostly the websites like Scooby's and mfp (if you facto in the exercise calories) yield the same number. Only discrepancy, is that with the tdee method you eat the same # of calories everyday as compared to MFP you only eat more the day you exercise...but as long as its above your bmr its ok I guess.

mad00had00

bump