Success with TDEE -20%

xLyric

Wouldn't your TDEE without exercise factored in just be your BMR?

zoraiya

I am doing this now as well -- MFP had me at 1400 a day, which was way below my BMR. While I lost at first, I eventually hit a plateau because I wasn't eating enough. Now, I'm eating 1800-2000 a day (which is -20% of my TDEE), and I'm losing again.

I haven't exercised yet since I switched this, but I will likely not be eating my calories back initially. I'm going to feel it out, and if I need to, I'll adjust.

Glitter969

I have been doing TDEE min 15-20% since I started MFP end of March 2012 (OK, I tried the MFP settings for the first week and realised I would have been a lost cause eating so little food). My TDEE is calculated at moderate activity level, so my exercise is already taken into account.

I have lost 35 lbs on MFP and reached my goal weight in October 2012. Now working on body composition.

nicpap617

Does anyone have a good site to calculate TDEE? I have used multiple different sites and they usually give me the same number give or take 50-100 calories or so.

I had been eating anywhere from 1200-1600 cals a day for months. I found that I never lost weight and I was always hungry. I recently started eating 1800 which is approx my TDEE -20% and started running 4 days a week. I lost 2 lbs right away. But now I am up again those 2 lbs. I'm just so confused because I feel better eating more... (more energy, not hungry, and my mood is so much better.) I just don't know if I'm doing something wrong or calculating my TDEE wrong.

sdreed25

I was stuck on my MFP calories, hadn't lost for weeks. Switched to TDEE - 20% and have lost 5 lbs in 3 weeks. As others have stated your TDEE will include the exercise, I re-calculated mine weekly based on my planned activity (some weeks I run miles and other weeks I lift more).

LottieLou13

I've lost 30 odd lbs doing TDEE -20%, no you don't eat back the exercise calories because that is factored in already. The basics are...either eat your BMR (if not a bit more) + all your exercise calories OR eat your TDEE - something % (usually 20%) and don't eat back your exercise calories.
It really is that simple, don't over think it don't over complicate it...it works.

sandradev1

After my weight loss stalled after weeks of eating 1200 cals, I also calculated my BMR & TDEE and started eating TDEE - 20% and weight loss restarted again. Thank goodness I didn't wait months.

I am eating back the calories used during exercise BECAUSE they have been calculated in my TDEE in the first place, they are not added on through the day. This a far better way for me to plan the day.

angserino

I've lost 30 odd lbs doing TDEE -20%, no you don't eat back the exercise calories because that is factored in already. The basics are...either eat your BMR (if not a bit more) + all your exercise calories OR eat your TDEE - something % (usually 20%) and don't eat back your exercise calories.
It really is that simple, don't over think it don't over complicate it...it works.

I have been so confused this whole time until I read this. So simply stated and it finally clicked!

loveswalking

http://scoobysworkshop.com/calorie-calculator/

Yani51

BUMP>...

kmchambers64

So, is there a settings on MFP to adjust those calories eaten for this program, or do you just know what to eat, and ignore the under over portion of your diet tracker. Honestly, I rarely eat my exercise calories on MFP and I don't feel hungry yet on the 1200 I am allotted. However I am 49, and I am eating a lot of veggies.

Gapwedge01

Wouldn't your TDEE without exercise factored in just be your BMR?

No. TDEE = BMR + activity factor. Look up the definitions.

JennKie1

This was posted by a MFP member.
It really helped me: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12:

It has tons of valuable information. I couldn't do it on the 1200 calories a day MFP recommended, and it was too hard to try to remember what calories I should eat back and what I shouldn't. TDEE-20% worked great for me! It's much simpler. I just recalculate it every couple of weeks based upon my current weight and measurements. I usually actually end up eating somewhere about halfway in between MFP's recommendation and TDEE-20%. I don't feel hungry, the weight is coming off, and if I have a "bad" day, it realistically is probably right around my TDEE (so I won't be gaining).

I was so happy when I found the link on here. Some of the members here can be great resources!

deveauxc

What is TDEE-20%?

megalin9

I just started doing this wholeheartedly last week. But more than just sticking to my calorie goal of 1800, it required a total commitment to changing the way I ate - planning, preparing ahead of time, grocery shopping (I HATE grocery shopping), cooking, packing lunch, etc. I broke a 3-month plateau last week and lost 5 POUNDS! I was stuck at somewhere between 209.5 and 211 from October through last week, but on Friday, the scale said 204.5! I do NOT eat back exercise calories because TDEE-20% includes any activity, so I eat a stagnant 1800 calories. I still log my exercise just because I like to see it. I work hard to take credit for it! But I only log "1" calorie burned for each exercise.

I hope this works for you, and I hope it continues to work for me! I know I feel much better about it.

GypsyNrs4Evr

I lost 13 lbs doing MFP suggested 1290 calories a day, but like everybody else was hungry and grumpy. Then I reached a plateau through the holidays and just got plain frustrated. So I changed to TDEE - 20% and am now eating between 1400-1600 calories a day and I feel so much better. I also increased my activity level with the help of Fitbit & now 30DS, but I don't eat back my exercise calories. I've started losing again and am thrilled!! It's nice to be able to lose without starving!!

porkchop_13

i started this yesterday actually. I figured out my TDEE -20% which equals to 1620 - I eat this whether i exercise or not. I'm hoping it will be easier for me to plan my meals when i eat the same amount of calories every day instead of more on exercise days and less on rest days. I dont log my exercise because it's already counted in my TDEE. We'll see how it works after a month or so!!! I'm excited to see what other's results are as well!

http://scoobysworkshop.com/calorie-calculator/

Lyra89

I got to goal by eating this way...for me it was 1700 calories a day with our without a 30 minute workout and walking!

yo_andi

What is TDEE-20%?

Check out my friend Yoovie's very simple, very common sense explanation of TDEE and using it to calculate your calorie requirements!

http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes

emills1970

Bump for later!