Someone help with TDEE - 20% and BMR

affini12

I am trying to wrap my head around this TDEE - 20% way of thinking.
I am 31 years old, 5'6", and 310 pounds. When I use the fat2fitradio military calculator, and then the BMR on that site, I get the following numbers (putting in my "goal" weight as my current weight as I read on another post):
Sedentary (little or no exercise, desk job) 2602
Lightly Active (light exercise/sports 1-3 days/wk) 2981
Moderately Active (moderate exercise/sports 3-5 days/wk) 3360
Very Active (hard exercise/sports 6-7 days/wk) 3740
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 4119

MFP gives me a BMR of 2138. I go to pulse (similar to zumba) 4x a week for an hour each time. I am a teacher, so I am not extremely active during the day.
So my question is....if I do TDEE - 20%, should I use the moderately active or lightly active?

cmriverside

There is a 400 calorie difference. Really, at your weight, you could go with Lightly Active.

If you are using MFP's calculation method, for LIghtly Active, does it give you around 2000 to eat as a base? It should.

If you use the TDEE method, you would eat the same amount every day and not add in more for exercise. MFP will want you to add in the exercise and they will come out the same, so just choose one method and stick to it.

With so much to lose, it will be easy for you to lose weight, so just be as honest and realistic as you can. If you find you are always hungry, rethink it a little. It isn't an exact science, and you are the captain of your ship.

Here: these will help:

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets




.

affini12

There is a 400 calorie difference. Really, at your weight, you could go with Lightly Active.

If you are using MFP's calculation method, for LIghtly Active, does it give you around 2000 to eat as a base? It should.

If you use the TDEE method, you would eat the same amount every day and not add in more for exercise. MFP will want you to add in the exercise and they will come out the same, so just choose one method and stick to it.

With so much to lose, it will be easy for you to lose weight, so just be as honest and realistic as you can. If you find you are always hungry, rethink it a little. It isn't an exact science, and you are the captain of your ship.

Here: these will help:

http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics

http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets




.

On lightly active, MFP gives me 1900. I was doing that and then tracking my exercise and eating part of the calories back. i just feel like the TDEE method would be easier since it's the same amount every single day. So based on that, you think I should do the 2981- 20% = 2385?

windyday61

bump

loveswalking

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

try this site

cmriverside

On lightly active, MFP gives me 1900. I was doing that and then tracking my exercise and eating part of the calories back. i just feel like the TDEE method would be easier since it's the same amount every single day. So based on that, you think I should do the 2981- 20% = 2385?

Yes. And as you have found, they both get you to within a hundred calories. The only problem with the TDEE method, is that you better be making time for that exercise you already told it about.

MFP's method is actually more fine-tuneable, but if you are committed to that Zumba class, and you are going to keep going, then TDEE is much easier. I also like the TDEE method because it allows you to relax a little on the obsessive nature of exact calorie counting - it isn't possible to be exact, so why try so hard? :laugh:

I do the eat-the-same-every-day method. It's easier for me. But then I don't even log food anymore, I've got it dialed in.

affini12

On lightly active, MFP gives me 1900. I was doing that and then tracking my exercise and eating part of the calories back. i just feel like the TDEE method would be easier since it's the same amount every single day. So based on that, you think I should do the 2981- 20% = 2385?

Yes. And as you have found, they both get you to within a hundred calories. The only problem with the TDEE method, is that you better be making time for that exercise you already told it about.

MFP's method is actually more fine-tuneable, but if you are committed to that Zumba class, and you are going to keep going, then TDEE is much easier. I also like the TDEE method because it allows you to relax a little on the obsessive nature of exact calorie counting - it isn't possible to be exact, so why try so hard? :laugh:

I do the eat-the-same-every-day method. It's easier for me. But then I don't even log food anymore, I've got it dialed in.

I'm dedicated to my Pulse class, but since I did lightly active, if I would miss one class (which I rarely have in the 2 years I've gone), I should still be covered.

MinnieInMaine

I vote for moderately active. However, with more to lose, it's prefectly safe to go with a greater calorie deficit so you'd still be ok with lightly active I think. And like you pointed out, it gives you a little wiggle room in case you have an extra rest day or if you happen to indulge a little with a night out or something like that.