Success with TDEE -20%

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Replies

  • DefluffinMyStuffin
    DefluffinMyStuffin Posts: 76 Member
    Good grief. So confused. :noway: No wonder I'm circus fat.
  • MumOfADuo
    MumOfADuo Posts: 294 Member
    bump for when my brain can handle it lol
  • TeraJo
    TeraJo Posts: 58 Member
    bump
  • ktrn0312
    ktrn0312 Posts: 721 Member
    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.
  • rydn4h2o
    rydn4h2o Posts: 255
    bump for later
  • calibriintx
    calibriintx Posts: 1,741 Member
    Your macros should be 40/30/30 not 40/20/20!

    Eek! Typo. They're at 40/30/30.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    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? :tongue:

    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!
  • shelbysp8
    shelbysp8 Posts: 131 Member
    I just switched over to using the TDEE method about 2weeks ago and like others mine went up 600 calories. I only ate that many maybe twice. I feel like I eat better and am likely to make better choices with it because I'm not trying to cheat myself on breakfast & lunch to make sure I have enough for dinner.Your activity calories are already included in your total so basically you ARE eating them back.
    The link that AmyRhubarb put on her post is a VERY good guideline to go by , that is the one my husband & I used. I definitely like and feel better with it.
    Good luck!
  • victoriannsays
    victoriannsays Posts: 568 Member
    had great results eating -20% of TDEE. :)
  • irishdes
    irishdes Posts: 28 Member
    bump, i was thinking of trying this....
  • Pepper2185
    Pepper2185 Posts: 994 Member
    Works for me. Check out my ticker.

    Down 43 lbs, eating 2000 calories per day :happy:
  • ryblueeyes
    ryblueeyes Posts: 257 Member
    Works for me. Check out my ticker.

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

    You're my hero! That's what I plan to lose and what I plan to eat!
  • peggyalex
    peggyalex Posts: 174 Member
    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!
  • justforjen1
    justforjen1 Posts: 16 Member
    If I did the numbers correctly, my 20% below TDEE would be 2199. That is such a scary number, but I have been struggling to lose 1-2lbs per month for a really long time now. Some months I would barely lose 1/2 a lb. Going to give it a try...goodness knows I have definitely tried everything else :-)
  • Dauntlessness
    Dauntlessness Posts: 1,489 Member
    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!
  • Valera0466
    Valera0466 Posts: 319 Member
    Just started this the other day. We'll see how it goes.
  • JewelE77
    JewelE77 Posts: 134 Member
    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! :)
  • RoyaltyThick
    RoyaltyThick Posts: 39 Member
    muscle gain
  • Hadabetter
    Hadabetter Posts: 942 Member
    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).
  • ssieben
    ssieben Posts: 18 Member
    Bumpity Bump for later, I recently upped my calories and while I reallllllly enjoy eating more.... Im scared! Thanks to everyone for sharing their success stories! :)
  • Bump!!
  • Bump
  • hjdavies2326
    hjdavies2326 Posts: 26 Member
    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! !!!!
  • hjdavies2326
    hjdavies2326 Posts: 26 Member
    OK from this forum I went out and calculated my TDEE and I have to bump up my calorie intake by almost 500. That seems a lot to me, but I will make them healthy choices and see what happens. Nothing has worked so far and I am weight-lifting now so I am sure the cals are needed. Any tips would be great!

    Mine went up by 700. It was scary! I also followed advice from others and made my carbs 40, protein 20 and fat 20. Look for the post called In Place of a Roadmap 2.0 for more info.


    Please tell me how do u manage your macros at 40 20 20???? I don't know how is it grams? Carbs 40grams? Is that per day

    Thanks
  • TerriAnne53
    TerriAnne53 Posts: 197 Member
    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
  • JHoelck0928
    JHoelck0928 Posts: 93 Member
    bump for later :)
  • Pepper2185
    Pepper2185 Posts: 994 Member
    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.
  • 3girliemomma
    3girliemomma Posts: 35 Member
    Bump for later when I can read it all :)
  • mockchoc
    mockchoc Posts: 6,573 Member
    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.
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