TDEE minus 20%

mycupyourcake
mycupyourcake Posts: 279 Member
in Health and Weight Loss
Ok, I am going back to change some things in my profile (upping my calories above BMR and to -20% TDEE), but I noticed that MFP asks both your activity level and how many times a week you intend to work out. My question is, does it then take your intended workout and factor it into your needed calories? Or is it just there as a goal reminder?

Concerning the TDEE -20%. Obviously TDEE changes each day. Do I just go ahead and eat at an average TDEE and not eat back my exercise calories?

Any help would be great.

Thanks.

Replies

  • NutellaAddict
    NutellaAddict Posts: 1,258 Member
    When you use the TDEE - % method you don't eat back exercise calories. IMO what you should do is change the net calories manually into your TDEE - % number. Goals -> Change Goals-> Custom. When you do exercise you can input it in as "1 minute, 1 calorie burned" or input nothing...
  • TXBelle1174
    TXBelle1174 Posts: 615 Member
    Yes, it takes your intended workout into account.

    As for the exercise calories, a lot of people eat them back. I eat a few back but really try not to. For some, they HAVE to eat them back or they go into the dreaded "starvation mode" and weight loss stalls. For me, if I eat over my daily calorie goal, exercise or not, I will gain weight. Of course, I am blessed with more than one metabolic disorder so even eating at low calories and doing everything "right". I still have a hard time.

    For example: I have MFP set to "sedentary" even though I spend most of my day on my feet, moving around. I also have my workouts set to 0 or something ridiculously low. I guess I should check that. My TDEE is 2186. My calories are set to 1550. If I go over 1700 I will gain weight. I really lose weight right around 1400 but that is so hard to sustain. If the stars were all lined up right, I should be losing about 1 1/2 - 2 lbs per week. Ha! I wish. :)
  • TXBelle1174
    TXBelle1174 Posts: 615 Member
    I take it back.... I thought it did take your goals into account but I just checked all my settings and I don't think it does. Sorry!
  • brisingr86
    brisingr86 Posts: 1,789 Member
    You can also search the "In place of a road map". I've posted a link below to a spreadsheet someone created that should come up if you do that search.

    https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=14

    Hopefully the link will work or you can copy paste into your browser. It takes into account BF% into how much under TDEE you should be eating (if you have a lot to lose, you may be able to eat at a larger deficit) and then tells you what you should be eating and how to adjust your settings in MFP. I switched to this from the 1200 calories and eat back exercise a few weeks ago and find myself hungry less often. Good luck with your journey!
  • brisingr86
    brisingr86 Posts: 1,789 Member
    Attribute creation of spreadsheet to Heybales

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