Who has lost weight/got in shape using TDEE?

EstiloPanama

Just wondering. I am considering changing over to TDEE today...but I had a few questions..

1. What site offers the best (most accurate) TDEE Calculator?

2. Does TDEE mean that you do not "eat back" your calories?

3. When inputting fitness on MyFitnessPal while on TDEE, do you count exercise as 'zero' calories per activity?

Thanks for any help. And if this has been addressed already in another thread already (I'm sure it has...), I would appreciate the link as well.

SideSteel

1. I prefer Katsch-McArdle but there's nothing wrong with using multiple estimation methods and comparing. Also, you should be using your results to confirm/adjust intake, as ALL calculators will be an estimation.
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

2. Correct. You would not eat back calories using a TDEE method as the estimation will include exercise expenditure.
http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf

3. I just don't enter it, but I think setting the calories to zero should work. EDIT: Apparently you need to use "1" instead of zero, per a poster below.

EstiloPanama

Thanks. I will be doing this today. You're awesome

ryry_

I will also add that MFP will not log excercise if you enter 0 calories. It will let you enter 1 calorie which is what I do.

SideSteel

I will also add that MFP will not log excercise if you enter 0 calories. It will let you enter 1 calorie which is what I do.

^ Thank you. I wasn't sure since I don't enter exercise.

EstiloPanama

Oh, gracias : ) Good to know !

auroranflash

Also prepare to have your friends post "lol u must be workin hard u only burned 1 cal lol" constantly on your posts.

Good luck!

paygep

bump

harribeau2012

Hi, I have just switched over this week and I have decided to just not log exercise as it confuses me (bit thick) and I see the extra calories and want to eat them back!! which would defeat the whole thing as TDEE has included exercise (roughly). Best of luck to you! :flowerforyou:

1ConcreteGirl

However, if you DO want to enter your exercise, just calculate your TDEE with sedentary or lightly active as your activity level, in which case you can also log exercise and eat back those calories.

TheCaren

I recently calculated my actual TDEE based on ten weeks of weight loss, and as a result, I increased my calorie intake but am no longer eating my exercise calories.

sunnyside1213

Fitnessfrog has a calculator. MyTDEE - 20% = 1019C. Not much but I am short. I never eat back my exercise calories and I am not hungry.

krystina_letitia9

Fitnessfrog has a calculator. MyTDEE - 20% = 1019C. Not much but I am short.

How short are you? I'm 5'1" and my TDEE - 15% is 1876 (granted, I have taken into account I'm moderately active). Did you make an error in your calculations? That seems dramatically low to me.

cwolfman13

Just wondering. I am considering changing over to TDEE today...but I had a few questions..

1. What site offers the best (most accurate) TDEE Calculator?

I use this:

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

2. Does TDEE mean that you do not "eat back" your calories?

Generally speaking, people include their exercise as part of their activity. Make sure you are religiously following an exercise routine or your formula will be off. When I first started using the TDEE - 20% method I still did sedentary and ate my exercise calories back, but I was not yet in a good routine. I am now in a pretty religious routine, so I include in my activity level setting.

3. When inputting fitness on MyFitnessPal while on TDEE, do you count exercise as 'zero' calories per activity?

I don't even bother logging exercise at all. I know I did it...no need to log it. I do keep manual spreadsheets to account for my weight lifting sessions...what weight I used...if I failed or too easy, etc. I also keep a log of my HIIT workouts in RE to what HR zones I was working in and what my average was so I can monitor my intensity levels.

The TDEE method has worked very well for me and I'm averaging roughly 1 Lb per week loss just as intended.

Also, remember to adjust your TDEE every five pounds or so lost.

DonM46

You're obviously free to do whatever you want, but why bother with the complication?
I don't even know what my TDEE is, and I don't need to know, nor do I care what it is.
MFP's method (as published) worked for me in my weight loss period, and it has worked for me while on maintenance (since November of 2011).
I don't question the validity of an alternate approach -- it has worked for others -- I personally just don't see the need.

justjenny

bump

_chiaroscuro

I can't really add advice to what folks with more expertise here have said but I just wanted to let you know that in my limited experience...this rocks. I've lost 6 pounds, I'm happy and energized, and I eat all the foods. Good luck and enjoy!!

Tilran

Thanks. I will be doing this today. You're awesome

I highly recommend you just enter yourself as Sedentary for the TDEE calculations then subtract 500 from that number for your total daily goal and then eat back exercise calories.

This will give you a steady average of 1 pound a week loss while accounting for variables such as times you cannot make it to the gym and such. If you enter Active or Very Active because you go gymming 7 days a week, then you cant for 3 or 4 days or even worse more...your numbers will be wrong. I rather just do it case by case and log/eat my calories per exercise.

Food for thought, I've been doing it for 6 months and down 30 pounds with about 7 to go before I hit my 10% BF goal.

sunnyside1213

Fitnessfrog has a calculator. MyTDEE - 20% = 1019C. Not much but I am short.

How short are you? I'm 5'1" and my TDEE - 15% is 1876 (granted, I have taken into account I'm moderately active). Did you make an error in your calculations? That seems dramatically low to me.

I am 5 foot nothing. I weigh about 101. When I weighed more my number was higher.

SaintsGal

I am using TDEE cut of 1750 calories daily including exercise.

I then log my exercise of 300 calories (because I want to keep track) I do not eat those calories back though do I? Even though my net calories is then only around 1450 calories?

xx

Tilran

I am using TDEE cut of 1750 calories daily including exercise.

I then log my exercise of 300 calories (because I want to keep track) I do not eat those calories back though do I? Even though my net calories is then only around 1450 calories?

xx

Scroll up and read my last post for a more detailed answer to your question but in short, no. You dont have a "net" when you are using exercise bulked into your TDEE. You have a net when you go by BMR.

I always recommend entering Sedentary for TDEE.
Again example would be: (These numbers are purely hypothetical to illustrate my point)

Your body burns 1200 calories at rest (BMR)
Your body burns 600 calories from daily activies (walking to car, showering, vacuuming, typing)

If you were to do TDEE, you would need about 1800 per day to maintain your current weight. So subtracting the normal 500 from that to achieve a 1 pound a week average loss would put you at 1300 calories. Therfore you will aim at 1300 calories per day for non-exercise days....and then aim for 1300 + (exercise calories burned) on exercise days.

If you are claiming something higher then sedentary due to packaging your exercise in there, you would get a higher number then 1800...and not need to eat exercise calories....but that just leads to innaccurate logging.



**PS** If you work a highly active day job, you may be fine doing TDEE at a higher rate then sedentary and STILL eating back calories...I'm just going under the general assumption of the average user who is at a desk job.

Kellyeee2013

wow this confused me a lot. apparently I have been doing everything wrong...

AmyRhubarb

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TDEE minus 15% (started with 20%, but near goal weight now, so dropped to a 15% deficit). Daily goal is 1800 cals. I don't eat back exercise cals because they're figured in - BUT I do log my exercise because I like to see the burn, but I still just eat to goal - UNLESS my net for the day is below my BMR (1400) then I make sure to eat a little more.

Working great for me. :bigsmile: Seemed complicated at first, but I read through this topic several times until I got it: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
Great info there, and I only wish I had found it three years ago.

Since starting the road map I've dropped from about 144lbs to 137lbs, lost a pants size, and am still losing fat and inches even though my scale doesn't move much at this point.

Iron_Duchess

I am using TDEE cut of 1750 calories daily including exercise.

I then log my exercise of 300 calories (because I want to keep track) I do not eat those calories back though do I? Even though my net calories is then only around 1450 calories?

xx

Scroll up and read my last post for a more detailed answer to your question but in short, no. You dont have a "net" when you are using exercise bulked into your TDEE. You have a net when you go by BMR.

I always recommend entering Sedentary for TDEE.
Again example would be: (These numbers are purely hypothetical to illustrate my point)

Your body burns 1200 calories at rest (BMR)
Your body burns 600 calories from daily activies (walking to car, showering, vacuuming, typing)

If you were to do TDEE, you would need about 1800 per day to maintain your current weight. So subtracting the normal 500 from that to achieve a 1 pound a week average loss would put you at 1300 calories. Therfore you will aim at 1300 calories per day for non-exercise days....and then aim for 1300 + (exercise calories burned) on exercise days.

If you are claiming something higher then sedentary due to packaging your exercise in there, you would get a higher number then 1800...and not need to eat exercise calories....but that just leads to innaccurate logging.



**PS** If you work a highly active day job, you may be fine doing TDEE at a higher rate then sedentary and STILL eating back calories...I'm just going under the general assumption of the average user who is at a desk job.

So, in other words you still use the "MFP way" of eating exercise calories back but using your TDEE - 500cals. (I'm sorry but I don't see the difference between using what MFP gives you and what you are doing). From what I understand you calculate your TDEE, subtract your % (10,15,20%) = a number of calories that you will eat everyday (with or without exercise). If you want to track your exercise calories for personal records and such it can be done, just don't eat them back (because you already did). I think this works better for people that exercise later in the day and need the strength for the workout or for people that have their workout schedule down to the T.

Iron_Duchess

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TDEE minus 15% (started with 20%, but near goal weight now, so dropped to a 15% deficit). Daily goal is 1800 cals. I don't eat back exercise cals because they're figured in - BUT I do log my exercise because I like to see the burn, but I still just eat to goal - UNLESS my net for the day is below my BMR (1400) then I make sure to eat a little more.

Working great for me. :bigsmile: Seemed complicated at first, but I read through this topic several times until I got it: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
Great info there, and I only wish I had found it three years ago.

Since starting the road map I've dropped from about 144lbs to 137lbs, lost a pants size, and am still losing fat and inches even though my scale doesn't move much at this point.

You know, I never thought about eating some of my exercise calories back if my NET was below BMR, and to tell you the truth I do net below quite a few times. Thank you, maybe I should apply it for a few weeks to see how my body works with it.

Marianna05

bump....if i wasnt confused before...i really am now!

Southernb3lle

IT seems I have done best with using TDEE.

AmyRhubarb

<

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TDEE minus 15% (started with 20%, but near goal weight now, so dropped to a 15% deficit). Daily goal is 1800 cals. I don't eat back exercise cals because they're figured in - BUT I do log my exercise because I like to see the burn, but I still just eat to goal - UNLESS my net for the day is below my BMR (1400) then I make sure to eat a little more.

Working great for me. :bigsmile: Seemed complicated at first, but I read through this topic several times until I got it: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
Great info there, and I only wish I had found it three years ago.

Since starting the road map I've dropped from about 144lbs to 137lbs, lost a pants size, and am still losing fat and inches even though my scale doesn't move much at this point.

You know, I never thought about eating some of my exercise calories back if my NET was below BMR, and to tell you the truth I do net below quite a few times. Thank you, maybe I should apply it for a few weeks to see how my body works with it.

I figure if I'm up and about, moving through my day and exercising on top of all that, my body deserves more than coma calories. :bigsmile:

bump....if i wasnt confused before...i really am now!

I was too at first, but then it became so simple. Know your TDEE (based on your activity level, so exercise is included) and your BMR and eat in between those numbers. Go over TDEE, and you'll likely gain. Stay under BMR, body isn't getting enough fuel and you'll likely burnout/stall. Take 20% of your TDEE and subtract that amount for weight/fat loss - that's your daily calorie goal.

MFP's set up is basically the same, only the exercise isn't already figured into your daily goal - that's why they give you more calories when you add exercise - they expect you to eat them back. The problem is too many folks don't understand that, they're already at a deficit, then they exercise & don't eat more, then they're at a HUGE deficit, and the body is under-fueled, cranky, and doesn't want to let go of fat. Another problem is people go for the 2lbs a week setting because they want fast results, which also puts them at too large a deficit, and they end up with the same issues. That's why the 20% off of TDEE works so well - it's a healthy, reasonable, and sustainable deficit.

EstiloPanama

So...with MFP, it calculates what you should eat a day WITHOUT exercise..

TDEE calculates taking daily exercise + living calories into account.
With TDEE, it expects you to stay consistent with that daily caloric loss based on just functioning (living) and exercise.

So if you ate AT MFP standards without exercise, it is assumed you will lose weight at that caloric goal.

But that caloric goal (MFP) is under the BMR of many people. Is that why people use TDEE?
Because people supposedly shouldn't be eating UNDER their BMR?

Sorry still trying to tie up a few loose ends in my mind... : )

Iron_Duchess

So...with MFP, it calculates what you should eat a day WITHOUT exercise..

TDEE calculates taking daily exercise + living calories into account.
With TDEE, it expects you to stay consistent with that daily caloric loss based on just functioning (living) and exercise.

So if you ate AT MFP standards without exercise, it is assumed you will lose weight at that caloric goal.

But that caloric goal (MFP) is under the BMR of many people. Is that why people use TDEE?
Because people supposedly shouldn't be eating UNDER their BMR?

Sorry still trying to tie up a few loose ends in my mind... : )

Well,
MFP: gives you a calorie goal, you add your exercise calories, you eat those additional calories, and that is your net. For example: 1,200 (MFP) + 250cal for exercise (you are supposed to eat them back) = 1,450 cals. net. (your net will fluctuate depending on the amount of exercise)

TDEE: Calculation including your activity level, subtract a % (5 to 20%), you get a number, you exercise but don't eat the calories back (because they are included in your original no.) For example: TDEE (2021) - 20% (404) = 1,617 cals. (you eat this every day as a calorie goal) Then, 1,617(your goal) - 250 (exercise) = 1,367 net.(unless your net goes below your BMR, that is when you eat some of those calories back to level things out)

AS A NOTE: I USED RANDOM NUMBERS FOR THE EXAMPLES!!! PLEASE I'M NOT AN EXPERT OR DOCTOR. JUST TRYING TO HELP. SOOOO, DO YOUR OWN CALCULATIONS BASED ON YOUR "LIFE". Sorry, but I had to do it.

ryry_

Also prepare to have your friends post "lol u must be workin hard u only burned 1 cal lol" constantly on your posts.

Good luck!

Also True!