Do I have this right?

Triciasal19

I have been reading and reading about the TDEE all week and trying to get it set up. I just need to know if I have this right if you all will be so kind!
Here are my stats:
Female
Age 23
Height 64 in
Weight 287

I work out right now for around 25 mins a day (30DS) which adds to just under 3 hours (2.91 to be exact). So I put my activity level at 3-5 hours of moderate exercise. I also did this because I do breastfeed my almost 1 year old and it is suppose to burn 300-500 calories extra a day.
I set the goal at -15% like I keep seeing suggested.
My BMR is at 2092
My TDEE is 3243
My daily calorie goal is 2756

I do believe the TDEE is correct since I was testing out my HRM for a few days and it came out to be around 3200 each day.
Okay so now that I have that.
I need to set the MFP goal to 2756 and be sure that is without exercise since it is already included. So no tracking the exercise at full burn if I want to log.
I am bringing up my calories slowly each week since I have been eating at 2100 than went to 1500 and I am now back to 2100 and plan to bring it up to 2300 this coming week.
Now do I have this figured out correctly?
I really want this to work and I feel like this is what my body needs to finally lose the weight.
Thanks in advance to everyone that reads and answers!

heybales

You got it the theory and application down right.

Two possible tweaks that may change everything.

Your BMR.

Did you use Katch BMR based on bodyfat%, or Mifflin that MFP and others use, or least accurate and inflated Harris BMR that some sites use?

I've seen ranges of Harris being inflated over more accurate Katch by 200-400, which makes a Moderate TDEE level be almost 600 inflated, and even with 15% deficit, you are actually eating at TDEE or barely under. So no loss.

Your TDEE level.
May round down to nearest 100 before taking deficit. So 2075 becomes 2000, 2010 becomes 1900.
Then add 500 to that cut amount for baby. Baby doesn't need a deficit, so you don't want to include it before it happens, but after.

Triciasal19

You got it the theory and application down right.

Two possible tweaks that may change everything.

Your BMR.

Did you use Katch BMR based on bodyfat%, or Mifflin that MFP and others use, or least accurate and inflated Harris BMR that some sites use?

I've seen ranges of Harris being inflated over more accurate Katch by 200-400, which makes a Moderate TDEE level be almost 600 inflated, and even with 15% deficit, you are actually eating at TDEE or barely under. So no loss.

Your TDEE level.
May round down to nearest 100 before taking deficit. So 2075 becomes 2000, 2010 becomes 1900.
Then add 500 to that cut amount for baby. Baby doesn't need a deficit, so you don't want to include it before it happens, but after.

I was using the scooby site but if I use the fat2fit site I get 2096 on the Harris and a 1568 on the Katch with inputting my stats with BF%.
So my TDEE, would that become 3200 or 3100? So than I would get the cut % from that and than add 500?
So many numbers, I have also used your spreadsheet but I am being overran with numbers, LOL
Thanks!

heybales

I was using the scooby site but if I use the fat2fit site I get 2096 on the Harris and a 1568 on the Katch with inputting my stats with BF%.
So my TDEE, would that become 3200 or 3100? So than I would get the cut % from that and than add 500?
So many numbers, I have also used your spreadsheet but I am being overran with numbers, LOL
Thanks!

Use spreadsheet then and add 500 for baby to TDEG.

Or take the BF estimate to Scooby's Most Accurate link and select Katch BMR - same thing.

fat2fit is using Harris BMR no matter what, and that 500 cal spread means if using their site with deficit, you would actually be eating above your best estimated TDEE based on Katch BMR.

Moderately Active is BMR x 1.55. Spreadsheet says 1.45 for that much activity though.

SueGeer

My facts & figures:

Sex: F
Age: 50
Height: 65"
Weight: 138.9

TDEE (Scooby): 1794
TDEE-15%: 1525
BMR (MFP): 1251

Exercise: Mainly sedentary - I sit at a desk all day. My gym regime is concentrating on strength & co-ordination (exercises set by trainer) with a 10-min cardio burst (rowing machine or hand bike, as instructed) 3-4 times a week.

I don't log manually exercise as such, but have a Fitbit which automatically adjusts exercise cals.

At the moment I'm eating at about TDEE - 15% (3 meals @ 425 cals ea; Snack @ 200; Drinks @50 cals - no alcohol!). If my net cals are under BMR, I eat the difference as an evening snack; if they are over BMR, I don't have evening snack.

Is this right?

BerryH

Your calculations sound right to me. I used Scooby's originally and tweaked it with my FitBit output, and at TDEE -15% I'm aiming to eat 1865 calories a day. I'm 45 and weigh 175lb.

I do believe the TDEE is correct since I was testing out my HRM for a few days and it came out to be around 3200 each day.

Just a note on this, you won't get an accurate TDEE by wearing your HRM all day, it's only calibrated to give you a reliable reading for steady-state cardio workouts at an elevated heart rate. Try using your actual workout burn on top of your sedentary TDEE to help tweak your numbers.

Triciasal19

Ok I see, it makes sense now and once I get to my computer I will figure all that into the spreadsheet and what not!! Thank so much!!

heybales

TDEE (Scooby): 1794
TDEE-15%: 1525
BMR (MFP): 1251

Exercise: Mainly sedentary - I sit at a desk all day. My gym regime is concentrating on strength & co-ordination (exercises set by trainer) with a 10-min cardio burst (rowing machine or hand bike, as instructed) 3-4 times a week.

I don't log manually exercise as such, but have a Fitbit which automatically adjusts exercise cals.

If my net cals are under BMR, I eat the difference as an evening snack; if they are over BMR, I don't have evening snack.

Is this right?

Got the right idea, though if you are going to do the BMR thing, realize that any calories burned you receive from machine or HRM or FitBit is not only the calories burned from moving you for the exercise, but what you were going to burn during that time anyway.

And when you are accounting for eating using TDEE, you already have planned to be burned every hour your sedentary TDEE / 24, so 1564 / 24 = 65 calories.

So really, any 1 hr workout already has that much of the reported calories planned on being burned, so subtract 65 from reported to burn to care about what is really extra.

So if you want to follow that BMR idea, you can get a reported burn up to 1525-1251+65 = 339 calories.

My take is you can find a 24 hr period within any week where you do not hit BMR with your eating level. The body's need for calories doesn't stop at midnight by our clocks.
But it's a line to draw in the sand many stay away from.

Just means you don't get a full 15% deficit either, because not only are your rest days eating more to make up for bigger workout days, but now those bigger workout days is eating more now too.
If you worked out 5 days a week and were always 100 or more below using math above, ya, then you selected the wrong TDEE level and instead of constantly doing math to eat back some, just select higher level or round up or something.