TDEE over 2000 BMR 1200... I'm so confused!

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Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Slightly off topic..but you should not really be lifting 6 x a week, unless it's one of those more cardio based/circuit routines or you do splits. You need to give your muscles a chance to recover.
  • bethFromDayton
    bethFromDayton Posts: 112 Member
    This comes up regularly and everyone will point you to the roadmap. I am still looking, however, for any research that supports the roadmap. I will grant that it seems logical, and it is true that most on MFP accept it as gospel.

    However, I'd still like to see some primary sources--some research that leads to the conclusions that are stated as facts.

    http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf

    Interesting article--but it's not a primary source. Nor does it provide any support at all for the TDEE-20% promoted in the roadmap.

    The roadmap states that no one should eat below their BMR. Is there a primary source--research--that has investigated what happens when a study group eats below their BMR, compared to at their BMR, compared to above their BMR (but below their TDEE)?

    Is there a primary source--research--that shows that 20% under TDEE is the sweet spot for weight loss?
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    This comes up regularly and everyone will point you to the roadmap. I am still looking, however, for any research that supports the roadmap. I will grant that it seems logical, and it is true that most on MFP accept it as gospel.

    However, I'd still like to see some primary sources--some research that leads to the conclusions that are stated as facts.

    http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf

    Interesting article--but it's not a primary source. Nor does it provide any support at all for the TDEE-20% promoted in the roadmap.

    The roadmap states that no one should eat below their BMR. Is there a primary source--research--that has investigated what happens when a study group eats below their BMR, compared to at their BMR, compared to above their BMR (but below their TDEE)?

    Is there a primary source--research--that shows that 20% under TDEE is the sweet spot for weight loss?

    PM Helloitsdan, the creator of IPOARM
  • rduhlir
    rduhlir Posts: 3,550 Member
    This comes up regularly and everyone will point you to the roadmap. I am still looking, however, for any research that supports the roadmap. I will grant that it seems logical, and it is true that most on MFP accept it as gospel.

    However, I'd still like to see some primary sources--some research that leads to the conclusions that are stated as facts.

    http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf

    Interesting article--but it's not a primary source. Nor does it provide any support at all for the TDEE-20% promoted in the roadmap.

    The roadmap states that no one should eat below their BMR. Is there a primary source--research--that has investigated what happens when a study group eats below their BMR, compared to at their BMR, compared to above their BMR (but below their TDEE)?

    Is there a primary source--research--that shows that 20% under TDEE is the sweet spot for weight loss?

    Are you meaning stuff like this?

    http://jama.jamanetwork.com/article.aspx?articleid=1199154

    Because you will totally understand the numbers right? If you prefer to see "This many people succeed"....or...."4 out of 5 people" studies then more power to you. But why not journey through the TDEE/BMR success stories from real people posted on the forums?

    You won't find said studies...why? Because everyone's body is their own finger print. What works for some does not work for others. That is why there are 4 million different diets out there. That is why there is the low carb, high carb, low fat, high fat, low protein, high protein, vegan, caveman, atkins, WW, MFP, P90X, insanity, Biggest loser, Richard Simmons, the berry diet, the juice diet, the 3 day diet, the cabbage soup diet, the mayo clinic diet, the apple cider diet....do I need to keep going?
  • bethFromDayton
    bethFromDayton Posts: 112 Member
    This comes up regularly and everyone will point you to the roadmap. I am still looking, however, for any research that supports the roadmap. I will grant that it seems logical, and it is true that most on MFP accept it as gospel.

    However, I'd still like to see some primary sources--some research that leads to the conclusions that are stated as facts.

    http://www.uni.edu/dolgener/UG_Sport_Nutrition/Articles/Energy_Balance.pdf

    Interesting article--but it's not a primary source. Nor does it provide any support at all for the TDEE-20% promoted in the roadmap.

    The roadmap states that no one should eat below their BMR. Is there a primary source--research--that has investigated what happens when a study group eats below their BMR, compared to at their BMR, compared to above their BMR (but below their TDEE)?

    Is there a primary source--research--that shows that 20% under TDEE is the sweet spot for weight loss?

    Are you meaning stuff like this?

    http://jama.jamanetwork.com/article.aspx?articleid=1199154

    Because you will totally understand the numbers right? If you prefer to see "This many people succeed"....or...."4 out of 5 people" studies then more power to you. But why not journey through the TDEE/BMR success stories from real people posted on the forums?

    You won't find said studies...why? Because everyone's body is their own finger print. What works for some does not work for others. That is why there are 4 million different diets out there. That is why there is the low carb, high carb, low fat, high fat, low protein, high protein, vegan, caveman, atkins, WW, MFP, P90X, insanity, Biggest loser, Richard Simmons, the berry diet, the juice diet, the 3 day diet, the cabbage soup diet, the mayo clinic diet, the apple cider diet....do I need to keep going?

    The study you referenced observed (albeit with a small sample size) that low-fat dieters fared worse on metabolic syndrome indicators than did those on low-glycemic index or low-carb, and that low-glycemic index correlated to less inflammation. That is definitely a scientific study--but doesn't support the assertion that one should never eat below BMR or that one should eat at 20% below TDEE.

    I am not doubting that people have had success with setting their calorie count at 20% below their TDEE. I don't think there's a single diet for everyone--I believe people find different things that work for them, especially since so much of eating can be emotional.

    What I am asking for is some scientific basis for the statement "You should never eat below your BMR." What would happen, short-term or long-term to someone who eats below his/her BMR?
  • bachooka
    bachooka Posts: 719 Member
    I just looked back over the last week of my food diary and it looks like in general I eat anywhere from 1300 to 1800 a day depending on how many cals i burn in the gym.
    If I up my cals to "somewhere between BMR and TDEE" (thank you rduhlir) I would NOT eat back my cals burned during workouts??

    If you take your TDEE as sedentary (which it's suggested you don't), you'd eat them back.
    If you take your TDEE number from lightly or moderately active (I'm going with you're moderately active), you do NOT eat your exercise cals back.
    And to keep it from confusing you, I would log your exercise cals as "1 calorie burned" then it won't add those calories to your goal & change your macro settings.

    I find it helpful to just log my exercise under my notes. That way it doesn't affect my intake for the day.
  • SeraFee
    SeraFee Posts: 52 Member
    Wow! SO much info! Thank you to everybody! I do lift 6 days a week but I alternate muscle groups and only work abs and legs twice in the same week. I know I could lift less but I hate anything closer to full body workouts. And I am also Type 1 Diabetic and lifting everyday goes a long way to helping me keep my BG under control. When I don't lift or do cardio in a day (like today) I feel sluggish and my BG's are always a bit higher.
    I think I will choose to try to eat about 1800 cals a day, not eating back any. And stick with that for the next 7 weeks and go from there.
    Thank you Thank you everyone for all your advice. I'm blown away by how helpful everybody is!
  • Confuzzled4ever
    Confuzzled4ever Posts: 2,860 Member
    My BMR from the tools page on this site says for me to eat. 1,703

    I don't understand TDEE.. So just going wtih the above number, i'd have to eat that amount + exercise calories to lose weight?
    Or that amount - 20%
    or that amount + exercise calories minus 20%?

    I don't know if I can hit that number just yet.. but i've been managing 1300-1400 daily, so I'm getting there. (unless I have a day where I just eat crap! LOL then I hit way over that number!)

    I work out.. a lot. so i'd be adding anywhere from 400-800 calories a day from exercise if not more.
  • Erica_theRedhead
    Erica_theRedhead Posts: 724 Member
    Hi there, sounds like you and I are similar measurements. I'm 5'7", CW 189, GW 165. I just upped my daily calories about 5 weeks ago. I work out 6 times per week, doing a mix of cardio, weights, and tennis. Number wise, I'm eating between 1600-1800 per day, and when I exericse I'll try to eat back a fraction of it, never really going over 2100. Since you're a little smaller, staying around 1500-1600 should be pretty accurate.

    I was scared too, gained 3 pounds the first 2 weeks, but have been dropping 2-3 pounds each of the last 3 weeks. It really works. Just give it about a month before you change things around.
  • imchicbad
    imchicbad Posts: 1,650 Member
    >>>>>IMPORTANT!!! To get your numbers right please visit---> http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12 <---read the instructions. I lay everything out to help you have a true fat burning diet.<<<<<<<


    Working out six times a week would be moderate so your workout days like me is 1800, non workout 1340( BMR)

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