Help me understand BMR and TDEE

bfbooty

HI All,

I am sorry i am sure some of you are fed up of these questions but i just don't really understand how to work out what I should be eating i went onto the fat 2 fit website and worked out my BMR which came up as this

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1529
Lightly Active (light exercise/sports 1-3 days/wk) 1752
Moderately Active (moderate exercise/sports 3-5 days/wk) 1975
Very Active (hard exercise/sports 6-7 days/wk) 2198
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2421

Now i am not sure what the tdee is exactly or what i should be eating, I am 5ft about 144lb, i exercise about 6 days a week usually for about an hour, I use HRM so log th cal burn and i burn around 600 cals a day, I am still breast feeding my lo but only 3-4 feeds a day so I give myself an extra 150 cals for that too, I don't eat all my cals but i am not hungry, but am fidning it hard o shift the weight lately i've lost a 71lb so far and struggling to get the rest off.

should i eat the sedentary cals the above suggest then log my exercise and eat some of those cals? or what would you who are more expert suggest, I am quite nervous to eat too much i don't want to fall back into the trap of over eating again

ANy help would be appreciated

TIA

freelancejouster

According to the Scooby BMR calculator (the one I see most people on here use) your BMR is 1288 a day. That's what your body needs to net every day, at the very very least. Your TDEE (the amount your body uses every day - incorporating some exercise already) is 1997, which is how many calories you could eat daily to maintain. Your TDEE - 20% (the amount to eat and lose weight at) was 1597 daily, but you could likely safely eat up to 1700-1800 and still lose weight as long as you continue to work out!

Hope this helps, some.

bfbooty

According to the Scooby BMR calculator (the one I see most people on here use) your BMR is 1288 a day. That's what your body needs to net every day, at the very very least. Your TDEE (the amount your body uses every day - incorporating some exercise already) is 1997, which is how many calories you could eat daily to maintain. Your TDEE - 20% (the amount to eat and lose weight at) was 1597 daily, but you could likely safely eat up to 1700-1800 and still lose weight as long as you continue to work out!

Hope this helps, some.

Thank you, and can i ask another probably stupid question but would you eat the same daily or on a rest day where no exercise has been done eat less? I would find it hard on any day to eat only 1280 i usually take one rest day a week but some weeks are busier and i might have to take 2 iykwim lately i have been doing well and managed 6 days for the last few weeks

Mokey41

HI All,

I am sorry i am sure some of you are fed up of these questions but i just don't really understand how to work out what I should be eating i went onto the fat 2 fit website and worked out my BMR which came up as this

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1529
Lightly Active (light exercise/sports 1-3 days/wk) 1752
Moderately Active (moderate exercise/sports 3-5 days/wk) 1975
Very Active (hard exercise/sports 6-7 days/wk) 2198
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2421

Now i am not sure what the tdee is exactly or what i should be eating, I am 5ft about 144lb, i exercise about 6 days a week usually for about an hour, I use HRM so log th cal burn and i burn around 600 cals a day, I am still breast feeding my lo but only 3-4 feeds a day so I give myself an extra 150 cals for that too, I don't eat all my cals but i am not hungry, but am fidning it hard o shift the weight lately i've lost a 71lb so far and struggling to get the rest off.

should i eat the sedentary cals the above suggest then log my exercise and eat some of those cals? or what would you who are more expert suggest, I am quite nervous to eat too much i don't want to fall back into the trap of over eating again

ANy help would be appreciated

TIA

Those numbers you have above are not BMR, it doesn't change with activity so I'm not sure what those calculations are. TDEE maybe?

I'd chose MFP's setting for sedentary, log your exercise and decide if you want to eat them back based on how you feel. I select no more than a goal of losing 1 lb per week.

freelancejouster

According to the Scooby BMR calculator (the one I see most people on here use) your BMR is 1288 a day. That's what your body needs to net every day, at the very very least. Your TDEE (the amount your body uses every day - incorporating some exercise already) is 1997, which is how many calories you could eat daily to maintain. Your TDEE - 20% (the amount to eat and lose weight at) was 1597 daily, but you could likely safely eat up to 1700-1800 and still lose weight as long as you continue to work out!

Hope this helps, some.

Thank you, and can i ask another probably stupid question but would you eat the same daily or on a rest day where no exercise has been done eat less? I would find it hard on any day to eat only 1280 i usually take one rest day a week but some weeks are busier and i might have to take 2 iykwim lately i have been doing well and managed 6 days for the last few weeks

The TDEE - 20% number refers to a week where you work out for 3-5 hours a week, meaning you can still eat that many calories on rest days. Make sure to never net below your BMR and to DEFINITELY never try to only eat that much, ahhah

bfbooty

According to the Scooby BMR calculator (the one I see most people on here use) your BMR is 1288 a day. That's what your body needs to net every day, at the very very least. Your TDEE (the amount your body uses every day - incorporating some exercise already) is 1997, which is how many calories you could eat daily to maintain. Your TDEE - 20% (the amount to eat and lose weight at) was 1597 daily, but you could likely safely eat up to 1700-1800 and still lose weight as long as you continue to work out!

Hope this helps, some.

Thank you, and can i ask another probably stupid question but would you eat the same daily or on a rest day where no exercise has been done eat less? I would find it hard on any day to eat only 1280 i usually take one rest day a week but some weeks are busier and i might have to take 2 iykwim lately i have been doing well and managed 6 days for the last few weeks

The TDEE - 20% number refers to a week where you work out for 3-5 hours a week, meaning you can still eat that many calories on rest days. Make sure to never net below your BMR and to DEFINITELY never try to only eat that much, ahhah

thanks again :-) i think i'm averaging around 1500 -1600 a day at the min a day so will try stick witht hat maybe increase it just a little and see if that helps

freelancejouster

According to the Scooby BMR calculator (the one I see most people on here use) your BMR is 1288 a day. That's what your body needs to net every day, at the very very least. Your TDEE (the amount your body uses every day - incorporating some exercise already) is 1997, which is how many calories you could eat daily to maintain. Your TDEE - 20% (the amount to eat and lose weight at) was 1597 daily, but you could likely safely eat up to 1700-1800 and still lose weight as long as you continue to work out!

Hope this helps, some.

Thank you, and can i ask another probably stupid question but would you eat the same daily or on a rest day where no exercise has been done eat less? I would find it hard on any day to eat only 1280 i usually take one rest day a week but some weeks are busier and i might have to take 2 iykwim lately i have been doing well and managed 6 days for the last few weeks

The TDEE - 20% number refers to a week where you work out for 3-5 hours a week, meaning you can still eat that many calories on rest days. Make sure to never net below your BMR and to DEFINITELY never try to only eat that much, ahhah

thanks again :-) i think i'm averaging around 1500 -1600 a day at the min a day so will try stick witht hat maybe increase it just a little and see if that helps

Alright, good luck!