BMR, TDEE, BMI...WTH?
N8r8r
Posts: 75 Member
Okay, you've probably been asked this a million times before, but I'm going to make it a million and ONE, so please be kind.
I need help trying to figure out how to make sense of all of my "numbers" . I went on the health calculator sites and obtained the following numbers based upon my height, age and weight.
BMR: 1981 cal
TDEE: 2949 cal
BMI: 31.6
BF%: 27
I'm trying to make sense of what this MEANS and how I'm able to apply it to my MFP calories and tweak it so I can get some actual results. I work out almost daily (minus a rest day every week) for about a half hour every day, and I use my Fitbit to track the activity that I do at work daily. I would like to say that I'm "lightly active" at my work; I have a desk job, but I'm up and about every chance I get. MFP tells me that I should eat around 1710 cal based upon my modifier. My goal is 2 pounds a week.
:huh: I'm going slightly crazy trying to figure out the best plan of attack here, so the community's input would be greatly appreciated. I don't want to be eating too few calories and having my metabolism tank, but I also don't want to be eating too many calories and gaining weight. I'm hoping that there is a happy medium, and a relatively easy way to find out what that may be.
Thank you all in advance.
I need help trying to figure out how to make sense of all of my "numbers" . I went on the health calculator sites and obtained the following numbers based upon my height, age and weight.
BMR: 1981 cal
TDEE: 2949 cal
BMI: 31.6
BF%: 27
I'm trying to make sense of what this MEANS and how I'm able to apply it to my MFP calories and tweak it so I can get some actual results. I work out almost daily (minus a rest day every week) for about a half hour every day, and I use my Fitbit to track the activity that I do at work daily. I would like to say that I'm "lightly active" at my work; I have a desk job, but I'm up and about every chance I get. MFP tells me that I should eat around 1710 cal based upon my modifier. My goal is 2 pounds a week.
:huh: I'm going slightly crazy trying to figure out the best plan of attack here, so the community's input would be greatly appreciated. I don't want to be eating too few calories and having my metabolism tank, but I also don't want to be eating too many calories and gaining weight. I'm hoping that there is a happy medium, and a relatively easy way to find out what that may be.
Thank you all in advance.
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Replies
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Bump0
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Is that you in your avatar? What's your height/weight?0
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BMR: 1981 cal
TDEE: 2949 cal
BMI: 31.6
BF%: 27
Thank you all in advance.
Remembering that all of these numbers are estimates...
If your TDEE is 2949, you should deduct 20% from that number and eat the same amount every day (no eating back exercise calories). So, 2949 -20% = 2359 if you want to lose weight (a little more than a pound per week). Eat right at 2949 if you are at maintenance (not sure because of your photo).
BMR is the number of calories your body needs to sustain life and healthy organ function. If you were in a coma, the hospital staff would feed you that amount. You should not eat below that number regularly - consistent under eating causes loss of lean body mass, messed up hormones and slower metabolism.
I suggest you focus on weight training as it is the most effective way to lower BF%.0 -
Is that you in your avatar? What's your height/weight?
Nope. Thats a reminder of the goal I want to strive for0 -
take 500 from your TDEE and go with that for about four to six weeks and see how it goes.
what kind of exercise do you do?0 -
I've been confused by this as well. My TDEE is 2658. MFP has me eating 1500 cals daily. After my exercise routine my cals are at 1900 and I usually eat back my exercise calories and have about 300 calories left over when I'm completed for the day. Does this sound about right? Gah, I'm so confused...0
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It's just that the TDEE number looks rediculiously high for me...why would MFP put me at 1710?0
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I've been confused by this as well. My TDEE is 2658. MFP has me eating 1500 cals daily. After my exercise routine my cals are at 1900 and I usually eat back my exercise calories and have about 300 calories left over when I'm completed for the day. Does this sound about right? Gah, I'm so confused...
Right there with ya0 -
I've been confused by this as well. My TDEE is 2658. MFP has me eating 1500 cals daily. After my exercise routine my cals are at 1900 and I usually eat back my exercise calories and have about 300 calories left over when I'm completed for the day. Does this sound about right? Gah, I'm so confused...
If you are doing TDEE and want to lose about 1lb/week ...then you should deduct about 500 from 2658 which would give you a daily goal of 2158...
With TDEE you do not eat exercise calories back ..you just eat at the number that gives you the deficit you want. In your case your daily intake should be 2158 if you are trying to lose 1lb per week ...based on the numbers you provided..
does that help?0 -
take 500 from your TDEE and go with that for about four to six weeks and see how it goes.
what kind of exercise do you do?
Mostly walking and aerobics; I may purchase some dumbbells soon.0 -
It's just that the TDEE number looks rediculiously high for me...why would MFP put me at 1710?
because with MFP you are supposed to eat back your exercies calories and net 1710. So if you have a 600 calorie burn for the day then you should eat htat back, so inreality you ate 2310 and then take away 600 and you netted 1710...
make sense?0 -
For the most part? Lol. So, you don't necessarily have to take the TDEE route then right? My routine has been working for me. I feel great, I'm not starving, and I'm still losing. I've been losing pretty much at the rate that MFP gives the estimate of you'd weigh -blank- in 5 weeks. So, all is well then?0
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For the most part? Lol. So, you don't necessarily have to take the TDEE route then right? My routine has been working for me. I feel great, I'm not starving, and I'm still losing. I've been losing pretty much at the rate that MFP gives the estimate of you'd weigh -blank- in 5 weeks. So, all is well then?
if it is not broke then don't fix it ...
As long as you are losing and not starving then you are good to go...0 -
Wahoo! That's all I needed to know. I kept seeing the whole TDEE thing and always wondered if I was doing something wrong. Thanks, guy!
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Wahoo! That's all I needed to know. I kept seeing the whole TDEE thing and always wondered if I was doing something wrong. Thanks, guy!
do what works for you
and you are welcome ...0 -
The reason MFP has you so low is because you chose 2lbs per week as your goal. Takes 1000 calorie per day deficit for 2lbs. My personal opinion is that 2lbs. Per week is not a realistic goal. YMMV.0
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Okay, you've probably been asked this a million times before, but I'm going to make it a million and ONE, so please be kind.
I need help trying to figure out how to make sense of all of my "numbers" . I went on the health calculator sites and obtained the following numbers based upon my height, age and weight.
BMR: 1981 cal
TDEE: 2949 cal
BMI: 31.6
BF%: 27
Look at BMR/TDEE as lower/upper intake limits. Eat above TDEE regularly and you'll gain weight (because TDEE is your maintenance number). Eat below BMR for a long period of time and your metabolism will downward-adjust (generally speaking) because our bodies are programmed for survival and adaptation, and if your intake is super low for a long time, your body will usually adapt to it by adjusting your metabolism accordingly. That's why a super low calorie diet will work for a time and then magically stop working, with a person even gaining weight eventually (it's happened).
To be safe, you could set your calories to a firm 2400/day, don't eat exercise calories back, and see where that gets you after about a month or so. That's roughly TDEE -20% and should net you some decent weight loss.0 -
you said you have a fitbit...your TDEE is different each day and is the number of calories the fitbit says you have burned at the end of that day. use that number, and apply your appropriate deficit to it, i.e. fitbit cal. - 1000 for 2lb/wk.0
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Great info guys, Bump for later : )0
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