TDEE, BMR, NETVsTOTAL Calories

itali614
itali614 Posts: 53 Member
edited January 5 in Health and Weight Loss
I understand I am going to get a variety of answers depending on what works for each individual by daring to post. However, recently I have begun to understand TDEE and BMR. For those of you that eat a small deficit from their TDEE do you net that or is that your total calorie intake? I am stuck at 20 pounds weight loss. I have upped my calories to loose 1 pound per week according to mfp. I fluctuate daily 1 to 3 pounds weighing myself in the am. My TDEE is 2376 according to a website Dan posted on here. My BMR depending on the system you use to calculate it is 1728 or 1411. 30% of my TDEE is 1661 and 20% is 1901. MFP has me at 1810 to loose a pound a week.
For those who understand this AND have lost weight can you tell me what and how it worked for you? In other words did you net your TDEE plus deficit or did you eat it as your total calories? Do you have a Heart monitor or a fit bit or something to know exactly what you are burning for exercize and did you eat back your calories and how long did it take? Oh, and did you eat clean or whatever you felt like? Thanks
My stats are 210.4. 5 feet 9 and I would guess that I am bigger boned. And I am female.

Replies

  • rfsatar
    rfsatar Posts: 599 Member
    I understand I am going to get a variety of answers depending on what works for each individual by daring to post. However, recently I have begun to understand TDEE and BMR. For those of you that eat a small deficit from their TDEE do you net that or is that your total calorie intake? I am stuck at 20 pounds weight loss. I have upped my calories to loose 1 pound per week according to mfp. I fluctuate daily 1 to 3 pounds weighing myself in the am. My TDEE is 2376 according to a website Dan posted on here. My BMR depending on the system you use to calculate it is 1728 or 1411. 30% of my TDEE is 1661 and 20% is 1901. MFP has me at 1810 to loose a pound a week.
    For those who understand this AND have lost weight can you tell me what and how it worked for you? In other words did you net your TDEE plus deficit or did you eat it as your total calories? Do you have a Heart monitor or a fit bit or something to know exactly what you are burning for exercize and did you eat back your calories and how long did it take? Oh, and did you eat clean or whatever you felt like? Thanks
    My stats are 210.4. 5 feet 9 and I would guess that I am bigger boned. And I am female.

    A few thoughts, if they might help...
    1) I used to weigh myself daily when I was competing, and exactly as you say, you fluctuate by 1-3 pounds a day and it used to drive me crackers!
    Pick a day which suits your exercise routine and stick to it, and try to make it around the same time.

    2) Stick to one TDEE and BMR site reading - I had a look at fitnessfrog and because it did RMR, BMR and TDEE (and remember these are all estimates based on what you input)... I went with those figures.
    I do use fat2fit to do my Body Fat once a month, when I do my waist, neck and hip measurements (again I don't go weekly for those - I was and it was driving me nuts not to see any changes).

    3) This is my first month since killing my knee in Oct/Nov and this is the first time I am really going to focus on eating to within a 15-20% deficit of TDEE - I realise this means I will come in sometimes under my NET MFP cals but so long as I end up in that TDEE zone then I am happy.
    MFP has me at 1200, and I am aiming to be between 1550 & 1670 a day. Even on maintenance at the weekends, MFP has me at 1670 so it's not a total disaster.
    I lost half a pound in the last week of trying it while still doing a rehab session at the gym - this week I am back to my physio's initial sessions...

    4) I lost half a stone before being derailed by a cold and my knee... so the NET thing (eating back a proportion of exercise calories) did help... I'm hoping that having the discipline to stick at my TDEE deficit range will continue to help.

    There is a lot of science, and you know you are going to get a stack of opinions, so I hope this helps a little.

    Lastly, I wish you all the success on your journey.
  • GauchoMark
    GauchoMark Posts: 1,804 Member
    unless I misread it, I think the answer to your question depends on how you estimated your TDEE and if you log exercise separately. If you not logging exercise and just using the activity factor to adjust your BMR, then you just want to eat your calorie goal every day and continuing your exercise routine. If you used a sedentary factor and log your exercise, then you will want to pay more attention to your net.
  • itali614
    itali614 Posts: 53 Member
    654536-in-place-of-a-road-map-2-0-revised-7-2-12
    This is where I went to find my TDEE. I Followed this guys information to a T. I log exersize into MFP after I have completed it.
  • rfsatar
    rfsatar Posts: 599 Member
    654536-in-place-of-a-road-map-2-0-revised-7-2-12
    This is where I went to find my TDEE. I Followed this guys information to a T. I log exersize into MFP after I have completed it.

    So aim to have your MFP Total to be somewhere in whetever deficit you have settled for, which will mean you eating back exercise calories to that level.

    If I can ask, what are you set to in MFP in terms of level of activity, and what level of activity did you use for the TDEE calcs.
    For example - I set myself as sedentary here, and on Fitbit which is linked, but I calculated my TDEE and BMR based on incorporating my workouts (which put me as lightly active).

    Because MFP adds what exercise you do to the daily total, I think that's the right setting (for me anyway).
    If at the end of Dec, it doesn't look like that is working, then I may tweak again.
  • itali614
    itali614 Posts: 53 Member
    I am set to light active here and I believe I did sedentary on the TDEE calculator.
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