BMR, TDEE, what does it all mean?

krc99080

I've been using myfitnesspal for over 45 days now and mostly for the logging abilities. My usage of the message boards has been minimual. I've seen people talk about how you shouldn't eat below your BMR and that 20% of your TDEE is a good place to be eating, but what does all that mean?

I've looked at BMR calculators online and each gives me a different number (though all are within 20 calories so it's not a huge range).

For three weeks straight I haven't lost weight or gained weight and this is about the time I upped the intensity of my workouts but am still eating approximately the same calories. Could this be from me eating too little or just my body adapting to more weight work?
It's just hard to work so hard everyday and then not see any results on the scale. I've also taken my measurements and they changed between the first two weeks I stayed the same weight, but this last time everything is exactly the same.

I'm 5'7" and currently weigh 216 pounds. I'd love to see that number go down again. My activity level varies, some days the only activity I have is my workout, and other days I'm on my feet all day.

I'd love any advice you all could give. It's just getting harder and harder to see no changes when I so obviously need to lose weight to be in a healthier place. While I realize I have a large frame and I will never be super skinny I also know that weighing less will keep me healthier and give me more energy.

violinkeri

Without having your diary open its hard to say whether or not you are eating enough, but if you are going by MFP's default of 1200 calories, i can almost guarantee you arent--especially if you dont make sure to eat your exercise calories back.

I am also 5'7. my GW is 140. I am eating 1600 calories and losing .5-1 lb a week.

If you have >50 lbs to lose, you should use the 2 lb setting, but if you have less, you should set it to 1/2 lb or 1 lb. If your deficit is too high then your body won't be as willing to let go.

Search the forums for the road map thread- just type it in the search bar and it will come up. This thread outlines what everything means and where to find calculators.

Something slightly different, but that comes up with similar results, is this formula that dietitians use to keep coma patients from losing weight:

Take your GW it lbs, and multiply by 2.2 to convert to kg. Then, take the kg and multiply by 25 and by 30. this will give you a range in which the maintenance calories for your goal weight falls. this is the principle behind fat2fit.

you dont need to starve yourself to lose (again, not saying you are, cant see your diary).

shadow2soul

BMR = Basal Metabolic Rate : This is the amount of calories you would burn without getting out of bed

TDEE = Total Daily Energy Expenditure : This is the amount of calories you burn to maintain your current weight, doing normal daily activities.

I like to use the spreadsheet found here to help:
http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

From what I've gathered if you eat below your BMR for awhile then your metabolism will start to slow. Again though this takes awhile.
To lose weight it is recommended, you start out eating 80% of your TDEE ( or TDEE minus 20%) and adjust accordingly.
The spreadsheet I've listed above does all the math for you.