TDEE Help

CM9178

I am a little confused about how the TDEE is calculated on Fat2Fit calculators:

Military Fat Calculator - 40.7%
Goal Body Weight - 135 pounds
BMR- 1421
TDEE- 1649 (this is based on my GOAL weight and SEDENTARY -- I do not excercise).

So to lose weight, is there a deficit already included in the 1649? Or am I supposed to eat TDEE - 20%, which would be 1320?
If that is the case, 1320 is below my BMR of 1421....

FitBeto

how tall are you?

psuLemon

With fat2fit it suggest the calories to eat. It doesnt provide tdee unless you set to maintain. Take your bmr x 1.2 x. 8 and there is your calories if you do not exercise. If you exercise add them in.

CM9178

how tall are you?

Yes, I walk around, but I have an office job so I literally sit at my desk from 8:30 am until 5pm and I don't do actual exercise.

I am 5'2", 34 y/o

CM9178

With fat2fit it suggest the calories to eat. It doesnt provide tdee unless you set to maintain. Take your bmr x 1.2 x. 8 and there is your calories if you do not exercise. If you exercise add them in.

so Fat2Fit is suggesting I eat 1649 calories to lose weight??

If I do BMR (1421) x 1.2 x .8 = 1364.... but that's lower than my BMR... I thought you're not supposed to eat lower than BMR?

psuLemon

You shouldn't... f2f theory is eat like the person you want to be.. so the deficit is smaller but to maintain a sedentary life as a person at the weight goal you are trying to be like, you should eat 1600 calories. Make sense?

porkchop_13

You should be basing your TDEE on your current weight, not your goal weight; maybe that's where the problem is. My TDEE is 2052 and I do light exercise so my daily calories are 1642. I do not log my exercise because that is already included in the 1642. I eat this on the regular whether i exercise or not. Good luck on your journey.

CM9178

You shouldn't... f2f theory is eat like the person you want to be.. so the deficit is smaller but to maintain a sedentary life as a person at the weight goal you are trying to be like, you should eat 1600 calories. Make sense?

So where do I get the TDEE number? I'd like to know what my TDEE minus 20% is.

CM9178

You should be basing your TDEE on your current weight, not your goal weight; maybe that's where your problem is. My TDEE is 2052 and I do light exercise so my daily calories are 1642. I do not log my exercise because that is already included in the 1642. I eat this on the regular whether i exercise or not. Good luck on your journey.

If enter my current weight into Fat2Fit, it suggest 1885 at sedentary. So is that my TDEE then?
And TDEE - 20% = 1508??

porkchop_13

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

I found this site to be the most helpful and least confusing!

LizCO2DC

Try this:

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

It's a really great calorie calculator that is based off your BRM and TDEE. Hope this helps!

porkchop_13

:bigsmile:

Try this:

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

It's a really great calorie calculator that is based off your BRM and TDEE. Hope this helps!

Great minds!

CM9178

Try this:

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

It's a really great calorie calculator that is based off your BRM and TDEE. Hope this helps!

thanks to both of you. I will try that site when I get home from work (it is blocked here).
I've been trying to find the answer to this question for months now and it seems nobody here can give me a straight answer.
I just want to know the number I should be eating, but now I have a list of like 6 numbers and no clue which one is right!

_SusieQ_

You should be basing your TDEE on your current weight, not your goal weight; maybe that's where your problem is. My TDEE is 2052 and I do light exercise so my daily calories are 1642. I do not log my exercise because that is already included in the 1642. I eat this on the regular whether i exercise or not. Good luck on your journey.

If enter my current weight into Fat2Fit, it suggest 1885 at sedentary. So is that my TDEE then?
And TDEE - 20% = 1508??

Yes, that sounds a lot more legit than what you did before. You want to use your current weight, and most suggest re-evaluting every 5 pounds lost.

Good luck!

heybales

And this to get the whole thing figured out, best estimates to start with, better BF% estimate, and a place to log your progress.
Same BMR calcs as Scooby and others use, but best used if you have BF% figure.

And better activity calc based on your workout type and time.

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

LizCO2DC

:bigsmile:

Try this:

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

It's a really great calorie calculator that is based off your BRM and TDEE. Hope this helps!

Great minds!

Right?! Submitted at exactly the same time too. Crazy!

Routerninja

Try this:

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

It's a really great calorie calculator that is based off your BRM and TDEE. Hope this helps!

I'm glad you posted this, I've been trying to figure out my TDEE and BMR and this one makes the most sense. Now to plan how to get closer to 4000 calories a day.

CM9178

And this to get the whole thing figured out, best estimates to start with, better BF% estimate, and a place to log your progress.
Same BMR calcs as Scooby and others use, but best used if you have BF% figure.

And better activity calc based on your workout type and time.

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

Maybe I'm dumb, but I've tried this before and the spreadsheet confused the heck out of me.
Thanks though.

eyeshuh

You should be basing your TDEE on your current weight, not your goal weight; maybe that's where your problem is. My TDEE is 2052 and I do light exercise so my daily calories are 1642. I do not log my exercise because that is already included in the 1642. I eat this on the regular whether i exercise or not. Good luck on your journey.

If enter my current weight into Fat2Fit, it suggest 1885 at sedentary. So is that my TDEE then?
And TDEE - 20% = 1508??

Yes! This is correct. Then you recalculate every 5 pounds or so.

heybales

And this to get the whole thing figured out, best estimates to start with, better BF% estimate, and a place to log your progress.
Same BMR calcs as Scooby and others use, but best used if you have BF% figure.

And better activity calc based on your workout type and time.

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

Maybe I'm dumb, but I've tried this before and the spreadsheet confused the heck out of me.
Thanks though.

Has it been in the last several months with the Simple Setup tab where you are just entering stats?

eyeshuh

However, if I recall from another thread you posted on today, you have been eating very low at 1200 calories. You may want to just raise your calories by 100 a week at first, and then slowly make it to your TDEE -20%.

CM9178

However, if I recall from another thread you posted on today, you have been eating very low at 1200 calories. You may want to just raise your calories by 100 a week at first, and then slowly make it to your TDEE -20%.

Yes, I have been eating at 1200 and I've been losing, but I'm concerned because that is well below my BMR....

CM9178

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

I found this site to be the most helpful and least confusing!

this is a great site!
So I input all of my numbers and here is what it gave me:

BMR - 1565
TDEE - 1879
Daily Calories for weight loss - 1503 (TDEE - 20%)

It projects a .8lb/week weight loss, which is totally fine with me.

(I'm guessing this site is using the Harris Benedict BMR formula since it doesn't ask for body fat %.)

My TDEE is somewhere around 1879-1885 depending which site I use.

So my TDEE - 20% is somewhere around 1503 - 1508 (calories I should be eating).

If I use the more accurate BMR number from Fat2Fit (based on body fat %), my BMR is 1421.... so the number of calories it is saying I should eat is higher than my BMR!!

THIS FINALLY MAKES SENSE!! THANK YOU!!


Now.... my next question. I've been eating around 1200 calories. Should I just increase immediately to 1500? Or should I gradually increase? Does it make any difference? Should I expect to see a large gain before I see weight loss after increasing calories??

CM9178

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

I found this site to be the most helpful and least confusing!

this is a great site!
So I input all of my numbers and here is what it gave me:

BMR - 1565
TDEE - 1879
Daily Calories for weight loss - 1503 (TDEE - 20%)

It projects a .8lb/week weight loss, which is totally fine with me.

(I'm guessing this site is using the Harris Benedict BMR formula since it doesn't ask for body fat %.)

My TDEE is somewhere around 1879-1885 depending which site I use.

So my TDEE - 20% is somewhere around 1503 - 1508 (calories I should be eating).

If I use the more accurate BMR number from Fat2Fit (based on body fat %), my BMR is 1421.... so the number of calories it is saying I should eat is higher than my BMR!!

THIS FINALLY MAKES SENSE!! THANK YOU!!


Now.... my next question. I've been eating around 1200 calories. Should I just increase immediately to 1500? Or should I gradually increase? Does it make any difference? Should I expect to see a large gain before I see weight loss after increasing calories??

Ok, I take this back. there was another link on that site for a more accurate calculator, which gives you the option of which formula is used. If I select the Katch McArdle formula and enter my Body fat %, it then gives me these numbers:

BMR - 1420
TDEe - 1704
TDEE - 20% = 1363... that is LESS than my BMR - the same stupid problem that I've been having all along.
I'm wondering if I should just eat AT my BMR number of 1420 instead?

I'm worried 1500 is too high and 1363 is below BMR. Do you see what I'm saying??

eyeshuh

I am only an inch taller than you, 5'3", and I used 1500 calories up until recently when I got close to my goal weight and switched it up a bit to lose slower.

If you're still concerned, increase your calories by 100 for the next couple weeks until you hit 1400. Stick at 1400 for a while. Then once you're comfortable with that and you see weight loss, add on that extra 100 and see if you still lose weight at a good rate. I'm guessing you will.

It takes a lot of trial and error. There's no way to be 100% sure how many calories you should be eating until you actually start doing it. Since you're shorter, it's fine being lower, but I would definitely at least try and aim for that 1400. Then you have a little wiggle room in either direction.

eyeshuh

Also, try posting to this group: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map

Or this group: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

I have found that the sub-community in both are very responsive to questions like this and will help you really figure it out.

CM9178

Also, try posting to this group: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map

Or this group: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

I have found that the sub-community in both are very responsive to questions like this and will help you really figure it out.

I've tried posting in the road map thread and never got an answer that made sense to me.
I'm thinking I'm going to try increasing gradually to my BMR around 1400 and see where that gets me. Thanks!

heybales

Also, try posting to this group: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map

Or this group: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

I have found that the sub-community in both are very responsive to questions like this and will help you really figure it out.

I've tried posting in the road map thread and never got an answer that made sense to me.
I'm thinking I'm going to try increasing gradually to my BMR around 1400 and see where that gets me. Thanks!

Sorry it's not making sense, but it's math.

You are select Sedentary activity level. Are you really doing NO exercise at all?

Sedentary TDEE in that table is 20% more than BMR. 1420 x 1.2 = 1740

Then you are taking a 20% deficit off a bigger number of TDEE. 1740 x 0.8 = 1363

Of course you are going to end up below your starting number. Basic math. 1.2 x 0.8 = 0.96. You are always going to end up smaller than the starting number.

That's why it sucks if your stocks go up 20%, but then next month drop 20%. Most people don't realize you lost real money, not just what it increased by.

Take a 15% deficit for that matter. Which depending on amount to lose and your real activity, may be more correct anyway.
Or eat at BMR level, only a 200 cal jump. That should help save some muscle mass from being lost.
You should also though eat enough protein, which used with a reasonable deficit, can also help maintain muscle mass.

Be honest with activity level, since that Sedentary is based on a 1919 study and is found to be too low now-a-days.

I sure thought I recalled answering the question about increasing slowly too on the Roadmap site. Since you are losing still, metabolism isn't shot, jump half-way to goal.

CM9178

Also, try posting to this group: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map

Or this group: http://www.myfitnesspal.com/forums/show/3834-eat-more-to-weigh-less

I have found that the sub-community in both are very responsive to questions like this and will help you really figure it out.

I've tried posting in the road map thread and never got an answer that made sense to me.
I'm thinking I'm going to try increasing gradually to my BMR around 1400 and see where that gets me. Thanks!

Sorry it's not making sense, but it's math.

You are select Sedentary activity level. Are you really doing NO exercise at all?

Sedentary TDEE in that table is 20% more than BMR. 1420 x 1.2 = 1740

Then you are taking a 20% deficit off a bigger number of TDEE. 1740 x 0.8 = 1363

Of course you are going to end up below your starting number. Basic math. 1.2 x 0.8 = 0.96. You are always going to end up smaller than the starting number.

That's why it sucks if your stocks go up 20%, but then next month drop 20%. Most people don't realize you lost real money, not just what it increased by.

Take a 15% deficit for that matter. Which depending on amount to lose and your real activity, may be more correct anyway.
Or eat at BMR level, only a 200 cal jump. That should help save some muscle mass from being lost.
You should also though eat enough protein, which used with a reasonable deficit, can also help maintain muscle mass.

Be honest with activity level, since that Sedentary is based on a 1919 study and is found to be too low now-a-days.

I sure thought I recalled answering the question about increasing slowly too on the Roadmap site. Since you are losing still, metabolism isn't shot, jump half-way to goal.

This is pretty much my daily life:
Get up, go to work. Sit at desk from 8 am until 5pm. (other than going to bathroom a few times)
Drive home.
Cook Dinner
Eat Dinner
Clean up Dinner/wash dishes
Make Lunch for next day
Feed pets
Straighten up house
Sit and watch tv from about 8 pm until 11pm.
Go to bed.
Do it all over again.
So no, I do not exercise at all.

I think I'm going to try eating at my BMR level, but increase slowly from where I am. (100 cals for a little while, then 100 more).

Oh, and I'm currently eating 30% protein, 20% fat and 50% carbs. I just recently changed this to eat more protein.

I'm not so much concerned about losing muscle mass (I don't care if I'm skinny fat), I'm more concerned about having a hard time keeping the weight off long term, if I continue eating so low.
Thanks!

heybales

I'm not so much concerned about losing muscle mass (I don't care if I'm skinny fat), I'm more concerned about having a hard time keeping the weight off long term, if I continue eating so low.
Thanks!

Those 2 things don't go together, because the reason people rebound so bad and gain back so easily - is because they lost muscle mass.

The reason the metabolism for older folks is generally slower isn't because the body finally figured out how to get more efficient doing the basic things of life - it's because as you get older the avg population loses muscle mass.

Those are tied together, having muscle mass and keeping it off.

You should be concerned about being skinny fat, because it makes it more difficult to eat so little and not gain fat on little splurges here and there.

I mean, indulge in a 200 calorie dessert, with low metabolism that is extra and stored as fat. With high normal metabolism it just raises slightly and helps burn it off.

SherryTeach

Scooby said that my BMR is 985. I'm a little bummed.