Success with TDEE -20%

bump for when my brain can handle it lol

I eat based on my TDEE-20% & I have consistently lost. I average 1600-1800 calories daily. This number already reflects my moderate exercising level. I am 6 lbs short of reaching my initial goal weight. The past 3 mths I have incorporated strength training.

Your macros should be 40/30/30 not 40/20/20!

Eek! Typo. They're at 40/30/30.

Good grief. So confused. :noway: No wonder I'm circus fat.

Use the tools in this topic to find your BMR and your TDEE: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Subtract 20% from your TDEE, and that's your daily calorie goal - don't eat back exercise calories UNLESS your NET cals for the day are below your BMR. BMR is your bare minimum required cals per day, TDEE is the maximum cals per day. Eat in between and you're good to go to lose weight/fat.

Example - my BMR is about 1400. My TDEE minus 15% (because I'm near goal weight, so less of a deficit) is 1800. I aim to eat about 1800 calories per day, period. I keep an eye on my net cals to make sure that number is at least 1400 or above - if it is, then I'm set for the day. Usually it's not a problem as my average calorie burn from exercise is 350-400, but occasionally, like today, I ran 5 miles so my burn is over 600. I will eat to 1800 but my net will still be below 1400, so I'll eat a little more throughout the day to make sure I've at least given my body that bare minimum of my BMR.

Clear as mud?

It really is an awesome way to do this once you wrap your head around it - so much more freedom in eating, none of the restrictions of trying to stick to 1200 coma calories and still enjoy birthdays, dinners out, holidays, vacations, etc. It all fits in my goals now, and the fat loss has been steady. I'm a happy camper!

had great results eating -20% of TDEE.

Works for me. Check out my ticker.

Down 43 lbs, eating 2000 calories per day :happy:

ok I just calculated mine and i am to eat 1831 a day. coming from someone that has always ate 1200 to lose weight 1. Im scared to death Im going to gain back EVERYTHING I had worked so hard to lose 2. how the H*LL do you even eat 1831 calories and what should I be eating? I know your not sup to eat crap but if your eating veg and chicken all day Im thinking I would be so flipping stuffed by the time I reached 1800 calories I would feel like I would explode! but..........I must try something because I don't want to feel deprived the rest of my life and I do want to finally make my goal!

I have used my TDEE almost the whole time since I started losing weight. Yes, it is possible but I am an exercise addict so I am not sure about the -20%. In theory it should work. I am on a diet of 1718 calorie and I usually have a -700 to -1500 deficit every day. I burn around 800-1500 calories per day, 6 days a week at the gym. (using an HRM to be accurate because MFP and machines usually overestimate) A lot of times I eat more then my TDEE cause simply, I can because of the exercise.

It is important you know the basics. A calorie is never just a calorie (Its about the kind of food you eat too) but the general rule you need a -3500 calorie deficit to lose 1lb of fat. That means if you exercise -500 calories every day of the week from your TDEE you should lose 1lb of fat.

It is much easier when you use your TDEE as your calorie goal because you can see how "In the green" you are at the end of the week to see how much weight you should have lost. Its all about the numbers. Saying that, if your just starting out, people tend to lose more at first which is great!

I've seen these words/abbreviations bandied around the forums for awhile now, so thankful I found the website to calculate it and the other forum post with more explanation. Thank you!

Works for me. Check out my ticker.

Down 43 lbs, eating 2000 calories per day :happy:

How old are you? I'm a 6 ft male at just over 200 lbs and I calculated my TDEE - 20% at 2000 calories/day...the same as yours! That doesn't make sense to me unless I have made a big error, or it's an age thing (I'm 59).

Bump!!

Ive lost weight so far by the good old fashioned move more eat less takeaways. My weight has now reached plateau and i want to make small changed to set it off again. I got the exercise part down its the nutritional part I'm working on. Based on my height and weight my tdee is 2650 and 20% reduction would leave me with 2120 to eat daily. I feel eating this would be a set backwards as I'm just maintaining my figure. I'm not too up on micros ca anyone give me tips on doing and managing this 40/20/20 stuff I'm not a maths person I don't understand how to work out all this?? I do make good food choices but don't know how to start my loss again. Help advice would be really appriciated! !!!!

Does anyone have a good site to calculate TDEE? I have used multiple different sites and they usually give me the same number give or take 50-100 calories or so.

I had been eating anywhere from 1200-1600 cals a day for months. I found that I never lost weight and I was always hungry. I recently started eating 1800 which is approx my TDEE -20% and started running 4 days a week. I lost 2 lbs right away. But now I am up again those 2 lbs. I'm just so confused because I feel better eating more... (more energy, not hungry, and my mood is so much better.) I just don't know if I'm doing something wrong or calculating my TDEE wrong.

this is the site I use for calculators

http://thefitgirls.com/home.aspx

Works for me. Check out my ticker.

Down 43 lbs, eating 2000 calories per day :happy:

How old are you? I'm a 6 ft male at just over 200 lbs and I calculated my TDEE - 20% at 2000 calories/day...the same as yours! That doesn't make sense to me unless I have made a big error, or it's an age thing (I'm 59).

I'm 27, 5'9"

The numbers you get depend on your activity level, I'm pretty active so my TDEE reflects this. I'm only cutting 10% from TDEE right now because I'm close to my goal weight and I'm breastfeeding.

ok I just calculated mine and i am to eat 1831 a day. coming from someone that has always ate 1200 to lose weight 1. Im scared to death Im going to gain back EVERYTHING I had worked so hard to lose 2. how the H*LL do you even eat 1831 calories and what should I be eating? I know your not sup to eat crap but if your eating veg and chicken all day Im thinking I would be so flipping stuffed by the time I reached 1800 calories I would feel like I would explode! but..........I must try something because I don't want to feel deprived the rest of my life and I do want to finally make my goal!

It's very easy, you eat more like a normal person does and that is NOT live on veg and chicken all day. You eat a wide variety of foods including healthy fats from things like nuts/nut butters, seeds, avocado, EVOO or coconut oil and other meats etc. etc.. Eating at 1200 is why we yo-yo diet. I did this many many times in my life and learned finally this isn't the best way to go about it.