help with "the road map"

AlexBoBalex79

I've read and re-read the OP and don't understand where the TDEE is coming from. For example. I went to the F2F website found my body fat#. In the BMR calc, I entered my current weight and again my current weight under the goal weight, age and body fat. My daily calories allowed is 1925. So, is that my BMR #?? is my TDEE the BMR -%20? Where do I find my TDEE? If so then I'm allowed 1540 calories? Please clarify & thanks!!

Symonep

The 1925 is the TDEE -20%. BMR is Basal Metabolic Rate and that is the amount of energy you need to just lie still and motionless all day. TDEE is the amount of energy you expend a day, you want to subtract that 20% so you are at a caloric deficit and lose weight

AlexBoBalex79

Again, stupid question, then where do I find the BMR (since that tool does not provide it)? Was the purpose of entering my current weight in the goal weight slot. Thanks for bearing with me. I think the calorie deficit is interfering with my smarts :P

Symonep

http://scoobysworkshop.com/calorie-calculator/ try this one

Symonep

Again, stupid question, then where do I find the BMR (since that tool does not provide it)? Was the purpose of entering my current weight in the goal weight slot. Thanks for bearing with me. I think the calorie deficit is interfering with my smarts :P

Having a look at the website the BMR is shown under the title Harris Benedict Formula (the number is also bold) and then under that is the amount of calories you are allowed to eat and that is in relation to the amount of activity you undertake during the week.

I find the scooby site a lot more user friendly and easy to understand

rockerbabyy

f2f provides the BMR in the 2nd or 3rd paragraph.. under Harris-Benedict Formula, and Katch-McArdle Forumla
also, the 1925 is without a reduction in calories, since you entered you current weight in both fields so youd take 20% off of that for your daily intake. 1925 = tdee, as long as you picked the correct activity level

AlexBoBalex79

Thank you! So I was right about the f2f calc and it's caloric the 1925 (original calculation) was just the TDEE. To lose weight I must eat around 1540. That was very helpful

BMR is 1394
TDEE is 1916
TDEE-20 is 1533

Symonep

I don't think the TDEE is anywhere on the page you are talking about. I can see BMR and then the different amounts suggested to eat according to activity levels. Have you put your numbers into the scooby site, just to double check?

ETA - though I am not as familiar with the F2F site so could be way off base...

rockerbabyy

I don't think the TDEE is anywhere on the page you are talking about. I can see BMR and then the different amounts suggested to eat according to activity levels. Have you put your numbers into the scooby site, just to double check?

TDEE would be which ever amount according to activity level. thats why she put current weight in the "current weight" and "goal weight" fields.

AlexBoBalex79

Yes, thank you, your link confirmed the numbers. It cleared everything up for me. I don't know how to post images or I would post the numbers from both sites.

Symonep

Sweet all good...it sucks being confused Though I think I am now more confused than before

WinnerVictorious

- your BMR is what your body would burn if all you did was sleep all day.
- however, odds are you don't sleep all day, so you have to account for all of the little tasks you do during the day. this is approximated with a multiplier for your BMR based on activity level. this is from the Harris Benedict equation (HB).
- in addition to that, if you specifically exercise to burn calories a few times per week, you need to account for that as well.

TDEE = BMR x HB multiplier + exercise calories

you apply your calorie deficit to your TDEE to find out your daily calorie goal for that day.

you do not want a crazy calorie deficit. in many situations that will be counter productive. for women needing to lose only 30-40lbs, MFP will often give them a calorie goal of 1200. this is not because 1200 is correct. this is because they've entered 2lbs/week as their desired loss rate. this is an example of a situation where a crazy calorie deficit will be counter productive. you want to set a realistic deficit. if you have more than 75lbs to lose, then 2lbs/week is probably realistic.

so here's an example.

your BMR is 1450. you are sedentary (so use x 1.2). you didn't do any extra exercise today (0). you want to lose 1lb/week (that's a 500 calorie deficit)

TDEE = 1450 x 1.2 + 0 = 1740
your calorie goal for the day is 1740 - 500 = 1240

1240 is obviously pretty low. often people will add some extra exercise just so they can eat a bit more. this is what people mean when they talk about "eating back your calories". if you added 250 calories of exercise, your TDEE would be 250 higher, thus your calorie goal would be 250 higher for the day.

TDEE = 1450 x 1.2 + 250 = 1990
your calorie goal for the day is 1990 - 500 = 1490

in both cases, your calorie deficit is the same. it's just that by adding some exercise you get to eat more calories and often those extra couple of hundred calories are the difference between feeling hungry and not.

AlexBoBalex79

Sweet all good...it sucks being confused Though I think I am now more confused than before

LOL, I had to read the road map a couple of times and do the calculations as I read it to get the numbers right. The one thing that I feel was not explained well was how the TDEE was derived from the BMR calc. His explanation was really good.

Symonep

I'm good...the only thing that confuses me is that stupid F2F website LOL