Calculating TDEE or using MFP Calculations

TdaniT

I currently user MFP caculations to determine the amount of calories that I should be eating. I then try and eat back my calories burned that the site gives me credit for. It currently has me set at 1370 calories per day. This is for a sedentary lifestyle (I chose that because I have a desk job). I do currently exercise (mainly treadmill) five days a week.

I am trying to figure out what is better for me. I just went to http://www.fitnessfrom.com/calculators/tdee-calculator.html and calculated my TDEE. If I chose the same as MFP (little or no exercise i.e. desk job) it tells me to eat 1861. If I put in moderate exercise (3-5 days a week) it tells me 2404.

On the MFP calculation I have been losing 1 pound per week (except a couple of weeks ago I gained 2). Which is the better way? My eating is the one thing that I am still having trouble with.

Sassybmom

Your TDEE minus 20% is 1489. If you're fine at 100 calories less than that I'd stick with the MFP one (I say this bc I, personally, don't weigh everything so it's completely plausible that I'm getting an extra 100 cal a day anyways). BUT from what I've read you don't want to go by anything set on sedentary (confused as to why).

No_Finish_Line

i think MFP has a built in 500 cal defecit, actually that probably depends on the goals you set it to.

what about that other site? is it saying eat 2400 and you will lose? or is it saying 2400 is your TDEE and you need to eat less then that to create a defeceit? no i can't spell lol

2400 was what the p90x guide had me eating to lose weight, and many i see on the forums are eating significantly less then recommended. not saying thats good or bad, just giving some perspective.

i'm 33, 5'8'' 155

No_Finish_Line

i usually just set the cals at whatever the beachbody program tells me to eat lol. i've been doing my own workouts and logging them and letting mfp tell me what to eat to maintain my weight

they have me at 2030 plus eating back exercise calories. It seems pretty close to right but i am sometimes hungry. i'm only doing this for two weeks and then i'm doing another BB program, at that point i'll weight myself and see how good that # of cals was for maintaining my wegiht. thats only two weeks worth tho, i'd rather give it more time before i made up my mind on how accurate it is.

jacksonpt

In most cases, assuming a reasonable weight loss goal with MFP, the 2 methods will come out pretty similiar. Something like a TDEE - 20% of 2000 where you don't eat back cals or a daily goal of 1500 where you eat back 500 cals from exercise each day.

So it really comes down to how you prefer to log. Do you want to log and see all the numbers? Do you want to eat more on workout days/less on rest days? Or do you want to eat the same every day and not worry about logging everything?

It's really personal preference.

NJL13500

You have 2 basic approaches that you can follow:
1. Use MFP to set your calories to 1340 and add your exercise. MFP expects you to eat back your exercise calories. Therefore on days you move more you eat more and your calories per day will change. This tends to work better for me since when I am busier I tend to need more fuel for my activities since I burn more. Remember your are supposed to NET what MFP sets for you.
2. You can use a calculator to figure out your TDEE (like you have done) and subtract 10%-20% and leave your calories the same each day. With this method you would not add in exercise calories. If your TDEE is 2400, then your daily calories should be between 1920-2160 and your goal will not change based on activity. If you choose this method then you will need to use the "Custom" function on the MFP goal setting to input your daily calorie goal. The more you have to lose the more agressive (TDEE less 20%) you can be.

Either way will work. I used method #1 and lost 60 pounds in 10 months. I tried method #2 and it didn't really work for me. Everyone is different and plenty of my MFP friends use method #2 with great success.

Good luck!

anotherYRwiser

1300 calories seems awfully low - I stick with MFP mainly because they have most of the menu items that I need to log. I found that fitbit is REALLY limited on thier food lists !!

I read a lot of articles in magazines and most of them say that anything below 1500 calories is not healthy - but if you are achieving steady success then I say "stick with what works"! BUT remember - you have to make a lifestyle change in order to keep it off and maintain once you've reached your goal. If what you are doing is not going to work for maintenance, then perhaps you may want to rethink how you want to approach this.

Just my opinion here - and we all know that I'm the slacker here - getting frustrated with myself, can't imagine how frustrated all my MFP's must be with me!

TdaniT

It is just confusing and I want to make sure that I am making a lifestyle change that I can live with. It is hard to get to the 1370 that MFP has set for me (without exercise). Then I worry that I am not calculating my calories burned correctly and end up eating too much. I am seeing weight loss and I am very happy with it...even if it is a slow go. I know it will stick then. I just want to be healthy and satisfied.