BMR and TDEE Explained for Those Needing a Guide

Brandon74

something like this should be pinned to the top of the forums so people can read it for reference.

itsCheek

what you do then is take your particular TDEE # (2116) from the chart and less out a %

the general rule of thumb is, if you want to lose:

5-10 pounds, less out 10%
10-20 pounds, less out 15%
20 or more pounds, less out 20%

anything higher in % is really for people who have undergone gastric surgeries and going higher could potentially put your body back in that "nutrient deficient" mode so 20% is about what most use as a healthy guide

now, 2116 x 20% would give me 423 - I deduct that 423 from 2116 and get:

1693

that 1693 is now my calories per day to eat that will not only maintain my BMR (which I know is 1529) but will also allow me to eat UNDER the 2116 TDEE for my weight right now - that concept is what they call "eat more to weigh less" and it goes contrary to what we all learned as far as losing weight - I am still learning to accept this as fact and EAT more.

So, now that has me eating 20% under 2116 to lose (1693) but ABOVE my BMR so that my body learns I am not starving it, that it should not "hoard" the calories and keep the fat and eventually the body will release the fat.

Many people looking to lose weight fall into this trap where they have eaten so little for so long that the body has to re-learn and reset the metabolism - in fact, some believe a true "reset" would be to eat at the TDEE # (2116) for 6 weeks or so and only THEN drop off a %.

Thank you for taking the time to explain this! The part I quoted made the most sense. I have been eating WAY below my caloric needs!!!
I'm 5'8"
CW 162
GW 135

I have been eating 1200-1400 calories a day plant-based GF diet (mostly juicing) and exercising 300-700 calories a day. I lost quite a bit at first, but have hit a plateau despite feeling like I'm barely eating anything (I'm not hungry though, I just never feel "full").

My TDEE is 2385, so if I want to lose 20+ pounds I need to subtract 20%, which is 477, so I should be eating around 1908 calories a day! I bet my body is in starvation mode right now. I'll have to start slowly increasing my calories so I don't pack it all back on.

Thanks for the eye-opener! I appreciate the time you took to explain immensely!

ryans5050

Awesome info. Thank you so much for this

ladwell

Don't wait, do it now. What do you have to lose but more weight. It is scary, but go for it! You can do it.

SkinnyForMinnie

Great info, thanks! And thanks for spelling "lose" correctly consistently! :laugh:

frugalafterfifty

bump

erickita89

bump for later

suchastruggle

bump Thanks for the info!

HealthyLeeLee

Thank you so much for breaking the concept down so concisely!! I really appreciate it

vyanadevi

Bump

harmanee2000

bump!

amandahelton

Bump! I def want to come back to this when I can really sit down and read and make my calculations!

salcha76

BIG FRIGGIN BUMP....thank you so much!!!!

carmieg3

Well written!!
I thought I understood it before.. but it seems I am still eating too little!! I am very close to GW, so for sure upping calories now!!
Thanks

Juka80

THANK YOU!

bill_i_am

great explanation, thanks!!!!

TdaniT

bump for later

nicola1141

This is the best post on this I've ever read. So much easier to understand! Just upped my calories to TDEE-20%.

Thank you!

ashleyngill

bump

crystald911

bump

juli_jones

bump

mccroskey

bump to read later! Seems like a really good explaination of it all

gymboreejunkie

I have been wanting to try this... THANK YOU for putting it all into one easy guide!

littlebutnice

Bump to read lata

KimINfortheWin

Bump to read!

Eyesblu

read later looks interesting

Eyesblu

pure english at its best. I understand now I had a slight grasp before but I feel even more confident that I completely understand this who...equation...thank you.

lklkl5

bump

JaimeLoves2run

BUMP

missmegan831

bump