BMR and TDEE Explained for Those Needing a Guide

shca

Thank you for the information, I was really confused before but I get it so much better now! I do have a question though; I have apparently been eating under my BMR my whole adult life, and whilst I'm mostly happy with my shape, I would like to lose a further 4-5lb, I am slim but have a much smaller frame than most people so whilst on paper I'm on the low side of a "normal" weight for my height, I have lumpy bits that I don't want but can't seem to shift! so, my question is, is someone in my situation really going to lose that last bit of weight by eating 300 calories more per day or it it more for people whose weight is above what is considered normal? Apologies if I've not worded this very well!

So you don't need to lose weight, you need to lose fat.
Which means you need to gain muscle mass, and LBM in general.

You can live with suppressed metabolism, it's a life choice by many, and forced on even many more around the world.
But it's a bummer to lose weight that way, or make body improvements.

Your body isn't going to want to make muscle which is metabolically active and requires more calories, when it knows it's not even getting enough in for the basics of life without slowing other things down.

You need to lift weight, good strengthening program, and eat at maintenance level. Accepting fact you've been living on low glucose stores and you WILL gain water weight fast.

Thank you for your reply, my TDEE is showing as over 500 calories a day more than I'm eating at the moment, is that not going to make me bulk up loads?? I'm sorry if I'm being ignorant.

deeds2785

Awesome, this helps so much thanks!

heybales

Thank you for your reply, my TDEE is showing as over 500 calories a day more than I'm eating at the moment, is that not going to make me bulk up loads?? I'm sorry if I'm being ignorant.

So if your current eating level has shown NO movement in weight OR many measurements for 3-4 weeks, then you are eating at TDEE right now.

Not potential TDEE, suppressed TDEE.

So indeed as you eat more, it will be surplus. What better thing for your body to do with excess calories than apply it to making more muscle, or at least getting stronger, until your metabolism rises. And actually, with more LBM (even if no extra muscle), metabolism will be even higher.

So lift during the increase and enjoy the performance gains, plus water weight. You won't get it later when you take a deficit.

DesireeLovesOrganic

Thank you for the explanation!

This confuses me so much. I have been maintaining for almost a year on 1550 as a base, usually work out 400 cal worth a day making 1950 "allowable" according to MFP's numbers but end up with about 300 left (meaning I eat around 1650 ish.) I maintain on this (have for 11 months.)

When I figure these numbers, I count "light" and I get 1880 and I don't want to lose or gain but would like to be more "tone" (more muscle) then I should minus 10%? So my TDEE would be 1692?

I do Ripped in 30 or 6 week 6 pack at least 5x a week + walk 45 min a day but other than that I am pretty lazy beside basic "mom" stuff (cooking, etc.) So that is already included in my TDEE, right? So still 1692? I have been eating around 1600-1700 a day so that is about right? I hate math. 5'7, 33 years old, 131 pounds. Have no measuring tape but my scale said my BF was 21.8% (??.)

GenesisandEden

Thanks

heybales

Thank you for the explanation!

This confuses me so much. I have been maintaining for almost a year on 1550 as a base, usually work out 400 cal worth a day making 1950 "allowable" according to MFP's numbers but end up with about 300 left (meaning I eat around 1650 ish.) I maintain on this (have for 11 months.)

When I figure these numbers, I count "light" and I get 1880 and I don't want to lose or gain but would like to be more "tone" (more muscle) then I should minus 10%? So my TDEE would be 1692?

I do Ripped in 30 or 6 week 6 pack at least 5x a week + walk 45 min a day but other than that I am pretty lazy beside basic "mom" stuff (cooking, etc.) So that is already included in my TDEE, right? So still 1692? I have been eating around 1600-1700 a day so that is about right? I hate math. 5'7, 33 years old, 131 pounds. Have no measuring tape but my scale said my BF was 21.8% (??.)

No, you should eat at true maintenance and lift weights, that's the only way you'll get more muscle. No deficit.

I'll also bet your current maintenance level is suppressed compared to what it could be. Sounds like it could easily be higher.
And how do you get Lightly Active from 5 x a week workout, and walking 45 min daily? Be honest if you want to see improvement.

If eating at maintenance hoping to benefit from strength training, your body must have the energy to do something with it. If it's still underfed, it's not going to build muscle that takes more calories, when it's already low.

fcevallos

bump!

midlifecrisis40

bump

ANuSeason

Bump to read later

Bearbrat

bump

jonibc

Thanks. I'm going to run all these numbers.

DeserveVictory

Bump

mammakat0830

Bump for later reference

MrsBailey149

BUMP...great thread!

Sandia_Sweetie

bump

nishelby

Thank you! I just upped my calories from 1200 to 1388, I've been researching TDEE-20% guides for a awhile but was too chicken to try it. Just hope that I see some results

I am reading this today and wanted to up my calories to my TDEE-20%. did you notice any weight difference?

macantrell

bump

jqh23

Thanks for sharing this.. this helped a lot.

preshusgem

bumpity bump bump.

judykat7

bump

calaz84

Thanks for this!! Excited to try it out I just changed my calories over to TDEE today. Do you guys still log your fitness in MFP even though your doing TDEE?

anice15

Great post! Thank you!!

gatorginger

Thanks you made it much easier to understand

TheBaileyHunter

bump for later reference

tmw628

Thank you for explaining this! I am in week three, and was worried that I was not losing fast enough, not eating enough is a totally new concept for me and it is tough for me to eat what I need to live every day. I was raised in the era of starve to lose and I am re-learning as my body is re-setting. Am going to add measurements to see where I am instead of relying solely on a scale. Looking forward to using and learning this methodology.

fakeuntilumakeit

Amazing thread thanks so much for some real useful info. ....now i'm gonna go eat.

Evotchka

THANK YOU! Bumpy bump

buzzcockgirl

bump for later

laurar428

Great job laying this out! It was really helpful and I just readjusted my daily calorie goal. I never could only eat 1200 calories a day! Everyone know who does is grumpy and has no energy! Who wants that?:)

DesireeLovesOrganic

Thank you for the explanation!

This confuses me so much. I have been maintaining for almost a year on 1550 as a base, usually work out 400 cal worth a day making 1950 "allowable" according to MFP's numbers but end up with about 300 left (meaning I eat around 1650 ish.) I maintain on this (have for 11 months.)

When I figure these numbers, I count "light" and I get 1880 and I don't want to lose or gain but would like to be more "tone" (more muscle) then I should minus 10%? So my TDEE would be 1692?

I do Ripped in 30 or 6 week 6 pack at least 5x a week + walk 45 min a day but other than that I am pretty lazy beside basic "mom" stuff (cooking, etc.) So that is already included in my TDEE, right? So still 1692? I have been eating around 1600-1700 a day so that is about right? I hate math. 5'7, 33 years old, 131 pounds. Have no measuring tape but my scale said my BF was 21.8% (??.)

No, you should eat at true maintenance and lift weights, that's the only way you'll get more muscle. No deficit.

I'll also bet your current maintenance level is suppressed compared to what it could be. Sounds like it could easily be higher.
And how do you get Lightly Active from 5 x a week workout, and walking 45 min daily? Be honest if you want to see improvement.

If eating at maintenance hoping to benefit from strength training, your body must have the energy to do something with it. If it's still underfed, it's not going to build muscle that takes more calories, when it's already low.

I just remembered that I posted here, thanks for the info! I was considering "lightly active" since only 1-1.5 hours a day I'm active and the rest I am lazy. LOL