BMR and TDEE Explained for Those Needing a Guide

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  • alyssa92982
    alyssa92982 Posts: 1,093 Member
    Bump
  • Cherryblosm3
    Cherryblosm3 Posts: 106 Member
    BUMPPPPP :)
  • Mads1997
    Mads1997 Posts: 1,494 Member
    Given that fact, what we are told with 1200 cal / day is simply false and very detrimental to our body. Some call it "starvation mode" but a more accurate description would be "nutrient deficient." The body looks at that 1200 calories and says, ok, I need (in my case to get specific) 1529 a day to keep you living and breathing and you are giving me 1200, a 300 deficit.

    So, in order to keep you living and breathing, again, body NOT caring about weight loss, the body will slow or stop some other systems (metabolism being the 1st it stops) and hang on to those 1200 calories b/c all it knows is that you are under-feeding it and so it must "hoard" that 1200, store it as fat and keep you alive. You essentially are stopping the metabolic process to a halt when you under eat.



    This is rubbish especially if you are eating healthy and have plenty of fat stores.
  • haymancm
    haymancm Posts: 280 Member
    bump
  • cara523
    cara523 Posts: 116
    thank you!
  • Treadmillmom1st
    Treadmillmom1st Posts: 579 Member
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1686
    Lightly Active (light exercise/sports 1-3 days/wk) 1932
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2178
    Very Active (hard exercise/sports 6-7 days/wk) 2424
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2670

    Sorry, thicko here I just don't get it.

    I work full time at a desk job, I'm a mom of 3 and endeavour to do a circuit training workout 5 times a week.

    Which level do I pick? Do I deduct and eat back calories burnt?
  • omsmom12
    omsmom12 Posts: 31 Member
    bump
  • krickeyuu
    krickeyuu Posts: 344 Member
    Excellent post--thank you.
  • Colleen790
    Colleen790 Posts: 813 Member
    Bump
  • nannukka
    nannukka Posts: 52
    kmcosgrove,

    thanks so much. All that helped. It cleared my head from some confusement.

    I think I will do the simple thing: on the days when I work out (and I do it hard) AND I'm hungry (which I am most of those days), I will eat more. But If I'm not especially hungry I will just eat little bit more but not all the "given" calories.

    Bad thing about these types of boards is that there is SOOO much info "for this" and "against this" that you get freaking confused and you start doubting everything. I just have to keep my head straight and trust my instincts on this (as other things in life). And keep on going....
  • MissEBK
    MissEBK Posts: 23
    I huge THANK YOU! This was a fantastic read!
  • ProudAirforceWife
    ProudAirforceWife Posts: 38 Member
    Thank you, bumping this so I can do the calculations because right now it is all Latin to me :) Thanks!
  • a778c466
    a778c466 Posts: 141 Member
    Awesome, thank you! I have read so many of these threads and they were so confusing.
  • BeccaBollons
    BeccaBollons Posts: 652 Member
    Bump
  • LittleMissLisa
    LittleMissLisa Posts: 11
    BUMP

    This REALLY helped.
    For the life of me I could not figure out why MFP was telling me to eat 1200 cal's when my BRM is 1439!!

    I only want to loose10-15 pounds and the scale has not moved an inch. After reading this, calculating my TDEE (2482)-20%, I realize I should eat 1985 cals. Soo I guess I have to work up the courage to eat more.
  • Eatkansasbeef
    Eatkansasbeef Posts: 71 Member
    Great, thank you!
  • NicolePatriot
    NicolePatriot Posts: 621 Member
    bump
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    confucious say BUMP 'cause it's more clear, but still kinda long. and I need to read it when I'm NOT tired from a long day.
  • BrittanyGQ
    BrittanyGQ Posts: 92 Member
    bump
  • RetiredAndLovingIt
    RetiredAndLovingIt Posts: 1,394 Member
    Bump
  • GaJavaGirl
    GaJavaGirl Posts: 25
    Thanks for the great info!
  • fanceegirl75
    fanceegirl75 Posts: 620 Member
    Thank you for this post. This has been my big focus the last week. Yesterday I used Scooby's site and thought I had it. This gave me a much clearer understanding.
  • amos481
    amos481 Posts: 92 Member
    bump
  • Stephiestephs
    Stephiestephs Posts: 132 Member
    It's was very helpful but fat 2 fit gives two bmr's. Harris said 1505 but katch 1332 that is a huge difference. Also Harris said I had 28% bf but I typed in 40% and the match acknowledged that I was at 40% bf I am so confused

    http://www.fat2fitradio.com/tools/bmr/

    I don't think the Harris-Benedict figure takes into account your body fat %. Try putting any body fat % in the calculator and you'll get the same figure. The trouble is that I believe fat2fitradio uses Harris-Benedict for the TDEE calculation, even though they give you the Katch-McArdle BMR (which does take into account body fat %).

    You can still use the Katch-McArdle figure and multiply by the right amount to find your TDEE. Somebody has helpfully posted the multipliers here:

    http://www.myfitnesspal.com/topics/show/921403-yes-you-can-quick-start-guide-to-fat-loss

    For instance, if you were sedentary, you would multiply the Katch-McArdle BMR by 1.2 to find your TDEE. If you have a high body fat %, like me, that gives you a lower TDEE than fat2fitradio gives you, but hopefully it's more accurate!

    The Harris Benedict doesn't take into account the bf% that I typed in so I got inflated numbers. Yesterday thought I could eat 200 more calories than I should be eating all because Harris Benedict bmr was 200 more cal than the katch method.
    I got 1332 bmr mulitplied by 1.375 = 1831 tdee. Minus 20% to lose weight comes to 1464.7

    I think it might be important to point out the difference between he two methods? Or maybe 200 cal difference isn't a big deal?
  • kmcosgrove115
    kmcosgrove115 Posts: 260 Member
    Glad this is helping most of you - sorry for the length - it was from an email I sent to a friend at work who is on same diet with me - we both read many posts here and had to research and sort it out so we understood it in very plain English so to speak - and yes, print out and read - I actually printed it too and keep at home and at work as I know as weight drops I will re-check TDEE periodically............and for those afraid to eat more, it is weird, it goes contrary to all we learned reg losing weight - but really, when you read the success stories of those who fed their body to burn, and factor in all the info behind why, it just makes sense..........at the minimum, never eat below BMR is the place to start :)
  • smithntuck
    smithntuck Posts: 113 Member
    bump
  • mira2602
    mira2602 Posts: 78 Member
    bump for later, great post
  • Stephiestephs
    Stephiestephs Posts: 132 Member
    I found another bf calculator that takes measurements of wrists and forearm. It's almost 10% less than fat 2 fit. Which should i believe?
  • carolinesparkle
    carolinesparkle Posts: 60 Member
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1686
    Lightly Active (light exercise/sports 1-3 days/wk) 1932
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2178
    Very Active (hard exercise/sports 6-7 days/wk) 2424
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2670

    Sorry, thicko here I just don't get it.

    I work full time at a desk job, I'm a mom of 3 and endeavour to do a circuit training workout 5 times a week.

    Which level do I pick? Do I deduct and eat back calories burnt?

    I would still go for lightly active. I am very similar to you with my numbers being slightly out from yours above! I worked out that I need to work with these for me:
    Sedentary= 1682*20%= 1346
    Lightly active= 1928*20%= 1543
    depending on what I am doing. There are some weeks I just can't workout 5 times a week so I am aiming to keep my intake between the 2. It may not be the right answer but I will try! I've also just realised that I have been eating back my calories based on other posts whilst these figures take that into account already. This is definitely why I haven't lost anything recently.
    Hopefully that makes sense!!
  • kmcosgrove115
    kmcosgrove115 Posts: 260 Member
    Yep - unless laying in bed and doing NOTHING all day, pick lightly active at the minimum...............agreed!

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