Success with TDEE -20%

erin4609

This has been really helpful. This seems like more of a lifestyle change. Thanks!

luckyclover78

bump for later. I just starting that this week to see what happens.

MonicaRoxxs

I recently started doing TDEE-20% and Im trying to make sure Im doing it right! So my TDEE puts me at 2000 a day including the
-20%. So the calories I exercise off I shouldnt eat back or does it really matter?? Im curios to see how this 2000 calories a day
is gonna work :-)

determinedbutlazy

No, TDEE is "TOTAL" daily energy expenditure, so you don't eat back exercise cals.

bandit0609

Bump

i really dont understand all of this! It's so confusing! one person told me u eat your calories back and now people are saying not to! Can someone please clarify this for me!
Im 23
163 cm
80 kg
moderate exercise

Thanks

jehan

I just ran across the post about TDEE - 20% yesterday. I read the post about and it makes sense. I'm starting today and now my calorie intake is 1563. I am hoping this works, because I started using MFP again three weeks ago and I was pegged to eat only 1240 and I also ate my exercise calories back. And despite running at the gym for several days a week, I lost a measly 1 lb. So I'm hoping the scale would finally budge once I start TDEE-20%.

teamAmelia

Thanks fr your reply, briccomp!
I was also eating around 12-16 a day and was always hungry. I have to say since upping my calorie intake I feel unstoppable. Never hungry, twice the energy to exercise and run and play with my kids.

How long has it been since you changed your goals?

:noway: You should eat more than 12-16 calories a day. :laugh: Couldn't resist.

Vailara

Bump

i really dont understand all of this! It's so confusing! one person told me u eat your calories back and now people are saying not to! Can someone please clarify this for me!
Im 23
163 cm
80 kg
moderate exercise

Thanks

It depends on what system you're using and whether your exercise varies a lot, but if you're using the MFP system (the calories it recommends for you), it's designed for you to be able to add your exercise calories and eat them back. If you're using TDEE - 20% then your exercise calories are already averaged out for the day, so you don't need to add them in or eat them back.

nmb0717

BUMP! I am considering changing my plan to TDEE -20%. I have been at a plateau for 2 months and JUST went down 1.5 pounds today. I think it's time for a change; my current plan is only at 1470 cals per day and the more I read, the more I think that's too little and I need to reconsider my plan.

kmchambers64

If you are on the fence. I started this last week. Honestly, I have trouble eating all the allowable calories, but I do my best. I do not add back in my work out calories as they are already calculated in there. Well I weighed in after 1 week and lost 2.5 lbs. That is my best 1 week loss. And like I said I was having to really work to eat all the calories, mostly because I was making sure those calories were healthy calories not junk. Go for it. If you don't like it, you can always switch back.

nmb0717

If you are on the fence. I started this last week. Honestly, I have trouble eating all the allowable calories, but I do my best. I do not add back in my work out calories as they are already calculated in there. Well I weighed in after 1 week and lost 2.5 lbs. That is my best 1 week loss. And like I said I was having to really work to eat all the calories, mostly because I was making sure those calories were healthy calories not junk. Go for it. If you don't like it, you can always switch back.

Thanks for the advice... quick question. On days that you don't work out (or minimum work out), do you still try to reach your TDEE -20% goal? Or is it alright if I eat 200 calories less than my allotted amount on those days? Might seem like an obvious question but any advice would be appreciated

leahloves2run

Bump!

I just upped my calories this week to be my TDEE- 20%. I was back and forth the same few pounds so I'll give this a go for a while to see if it will get me to where I want to be. Wish me luck!!
I'm in the same situation.Upped mine recently.I hope it works ! Lol

Hadabetter

Bump

i really dont understand all of this! It's so confusing! one person told me u eat your calories back and now people are saying not to! Can someone please clarify this for me!
Im 23
163 cm
80 kg
moderate exercise

Thanks

If you are following the standard MFP plan you eat your exercise calories back. If you are following the TDEE-20% method, you don't, but you need to tweak the MFP settings with your TDEE.

vguynes

Bump

leahloves2run

I still cant figure out how to communicate on this sight...lol sorry if i' m replying or quoting where i shouldn't ugh!

a1schwei

bump

LittleMissNerdy

bump

LBNOakland

Thaks for all the great information!!

LBNOakland

In Scooby, which research model didyou use? They are all vastly difrent! I don't know my body fat %. Anyone kno which one to use until I can figure hat out?

slporter03

Bump

Mock_Turtle

why would you eat back exercise calories when it's factored into TOTAL D E E ? I don't understand how so many ppl are asking this question.

it'd be nice if we had stickies and FAQ's here

heybales

Use best estimates, bodyfat % calculator, better activity calculator, goal macros, and log your results.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

mylifemynow

bump.

laccy40

I have been doing this for 2 weeks, fine tuned it last week when I was able to take proper measurements. I haven't weighed in yet this week becaue I didn't have access to a scale but I have taken measurements. I've lost 1" off my waist, 2" off my hips, 1/2" off each thigh and Nothing off my boobs. Result!!! My bf% has dropped from 36.9% to 33.4% which puts me in the healthy category for my age. :happy: In my opinion, the results are because I have more energy I am packing a lot more into my workouts. I don't know if it would work as well without exercise. Having said that I am not a fitness fanatic - I just work out at home with my wii.

heybales

why would you eat back exercise calories when it's factored into TOTAL D E E ? I don't understand how so many ppl are asking this question.

it'd be nice if we had stickies and FAQ's here

It's because many have workouts that are either too variable or inconsistent.

Like if you did 2 short 30 min runs a week, and a 2 hr training run on the weekend, you'd be spreading the calories burned for that long run out over the whole week basically to eat them back. So 4 days a week you might not even have a deficit because of that, but really not be eating enough after that long run to benefit from eating them back.

True, that effect doesn't happen with normal 3 or 4 day week simple 45-60 min workouts. But it can happen.

I do a variation when coming up in training to a race. I'll include 1 hr of a long workout in the TDEE along with other exercise that week. But that day of the long run or ride, I then take the extra calories burned minus the same deficit and get to eat that back after the workout. Helps much better.

wowlisawow2

Stupid question I realize but what does TDEE stand for?

Carolyn_79

Stupid question I realize but what does TDEE stand for?

Total Daily Energy Expenditure

imagineyes

But let say I eat my TDEE -20% which is 1800. Then I workout 4 times a week, each time for about 600. Then 600*4=2400/7=342

So 1800-342=1458

Wouldn't my total intake a day then just be 1458?

BlackTimber

But let say I eat my TDEE -20% which is 1800. Then I workout 4 times a week, each time for about 600. Then 600*4=2400/7=342

So 1800-342=1458

Wouldn't my total intake a day then just be 1458?

TDEE will include your exercise.

http://www.iifym.com/tdee-calculator

Wanting2BSkinny

Bump