Success with TDEE -20%

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Replies

  • amandapye78
    amandapye78 Posts: 820 Member
    I calculated my TDEE and its about 300 more calories a day then I'm eating. i'm a little nervous about doing .
  • greenmeena
    greenmeena Posts: 118 Member
    Hey there!
    For everyone who read this, said they were scared about going up to TDEE etc, I would strongly urge you to educate yourselves on the Eat More To Lose Weight group here on MFP. There are some incredibly informative threads on there. I was eating too low, below my BMR at MFP's suggestion of 1200... meaning, below my body's daily requirements!!! And now I've done what's called a 'reset' to help my metabolism heal. Yes, I gained weight doing that, but I went into it knowing I would and wanting to not just lose weight and look better but do this right so I'm healthy for life. Anyway- I finished my "reset" and am starting my "cut" (TDEE -20%) and I've quickly noticed a difference.

    The most excellent part to this is that eating more has given me so much energy to work out harder (lift those heavy weights, best thing ever!), I'm not grumpy, I feel great and look even better. I could feel that I was getting stronger, lifting throughout my reset, and now that I started my cut I can see the results. Don't starve yourself! You just pay later with gaining weight the instant your body sabotages you away from eating under your BMR- and it will! Eat well. Figure out your own personal stats.

    Go to Eat More To Lose Weight, read everything, educate yourself, do your calculations and lift heavy... you'll see.
  • megalin9
    megalin9 Posts: 771 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! !!!!

    Please see this thread: http://www.myfitnesspal.com/topics/show/848194-no-loss-in-3-months-lots-of-details-help

    This is a thread I started in a group that I am a part of. It has all of my details with tailored advice just for me. There are also two links to two bodycomposition.com articles that you should consider reading. It made all the difference in the world to me in understanding this macro break-down. If you read through to the end, you will also see my update after a week since the OP. :)

    One of the best things I can recommend to anybody is to educate yourself. Don't come here and just go with the 1200 calorie limit that MFP automatically gives you. Actually, don't just come here and go with anything just because one person or one group of people suggests something. Find out why. Learn the logic behind MFP settings. Then question it. Question everything. Do your research. Pay attention to people who back up their opinions with studies. Get those people on your team. Google the acronymns so you can speak the same language. One of the biggest things you will gain as you lose is knowledge!

    *gets off soap box*
  • CassieReannan
    CassieReannan Posts: 1,479 Member
    I eat 50 calories below -20% right now as I have been working my calories up the past 3 weeks. My old goal was 1600 and I didn't eat exercise calories back unless I was starving.. I lost a lot (about 3kg) and then stalled for a month.. now finally the weight is dropping off slowly and I have incorporated weight training. I try to maintain a 500 calorie deficit daily from my TDEE, so on very active days I eat a little more.
  • Vailara
    Vailara Posts: 2,472 Member
    Wouldn't your TDEE without exercise factored in just be your BMR?

    I'm not an expert at all, but I'm just answering because I couldn't see an answer to this (sorry if it's been answered). I believe your BMR is just what you burn for basic functions without doing anything (e.g. if you were asleep all day). TDEE minus exercise would be higher than that because it would include everything else that you do (housework, work, getting up and walking round the house, etc.).

    I use TDEE (including exercise) - 20%. I find it much simpler to have the same calories every day, and of course you can eat a little bit more on the days you're hungrier and a little bit less on other days.
  • Yasmine91
    Yasmine91 Posts: 599 Member
    Could someone please help me with this because I'm a bit confused.

    My BMR is 1750
    My TDEE is 2401

    From what I've read and what I can seem to grasp from all this, I am suppose to eat 1750 calories and not east my excersise calories?
  • BurtHuttz
    BurtHuttz Posts: 3,653 Member
    TDEE - 15% has worked for me. You see my little fatty running off the ticker down there. So now I'm at about 5 - 10% less than TDEE trying to gradually cut fat while retaining muscle.


    Edited to add: Yasmin, eat 80% of your TDEE so 1920. Do not net less than 1750.
  • Nicolao2762
    Nicolao2762 Posts: 27 Member
    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
    [/quote]

    Fat2fit- What they meant was 40 30 30 not 40 20 20- 40% protein 30% carbs and 30% fat (=100%). You can go into your settings and change your goals to these percentages. Then MFP will tell you how much protein/carbs/fat you need to eat based on your calorie goal. Again, if you use the search function for 'In place of a roadmap' this will explain it in more detail.
  • Yasmine91
    Yasmine91 Posts: 599 Member
    TDEE - 15% has worked for me. You see my little fatty running off the ticker down there. So now I'm at about 5 - 10% less than TDEE trying to gradually cut fat while retaining muscle.


    Edited to add: Yasmin, eat 80% of your TDEE so 1920. Do not net less than 1750.

    Thanks very much. That's..a lot of food lol
  • PugCookie
    PugCookie Posts: 8
    I'm gona give this a go.
    I have plateaued for the past 4 weeks or so even though I am eating way less and exercising. According to my TDEE calculation I am undereating by around 500 cals a day.
    It feels like a lot more to eat, its almost ingrained that you have to eat loads less to lose, but I'm going to give it a go and see how I get on.
    Nice to read peoples success using this method.

    Edit - its a little confusing factoring all of this into mfp. I've worked out I can eat no less than around 1550 cal per day, and no more than around 1750 per day. This takes into account exercise, but when I add exercise to mfp it tells me I can have more cals and the working out all gets a little confusing!
  • JudyAngelman
    JudyAngelman Posts: 58 Member
    Bump to read later
  • karlalband
    karlalband Posts: 196 Member
    I eat all of my exercise calories back because I calculated my TDEE without taking exercise into consideration. That was easier for me since I exercise a different amount every day.

    I have been very successful. :) Check the ticker, yo! I am at least another .8 down from that as well, I am hoping by weigh-in tomorrow I'll be able to mark another full pound gone!
    Bump Very good point.
  • karlalband
    karlalband Posts: 196 Member
    I'm gona give this a go.
    I have plateaued for the past 4 weeks or so even though I am eating way less and exercising. According to my TDEE calculation I am undereating by around 500 cals a day.
    It feels like a lot more to eat, its almost ingrained that you have to eat loads less to lose, but I'm going to give it a go and see how I get on.
    Nice to read peoples success using this method.

    Edit - its a little confusing factoring all of this into mfp. I've worked out I can eat no less than around 1550 cal per day, and no more than around 1750 per day. This takes into account exercise, but when I add exercise to mfp it tells me I can have more cals and the working out all gets a little confusing!
    I agree, isn't that something, it's so crazy!
  • LottieLou13
    LottieLou13 Posts: 574 Member
    I'm gona give this a go.
    I have plateaued for the past 4 weeks or so even though I am eating way less and exercising. According to my TDEE calculation I am undereating by around 500 cals a day.
    It feels like a lot more to eat, its almost ingrained that you have to eat loads less to lose, but I'm going to give it a go and see how I get on.
    Nice to read peoples success using this method.

    Edit - its a little confusing factoring all of this into mfp. I've worked out I can eat no less than around 1550 cal per day, and no more than around 1750 per day. This takes into account exercise, but when I add exercise to mfp it tells me I can have more cals and the working out all gets a little confusing!
    I agree, isn't that something, it's so crazy!

    ...so don't add your exercise. Or add it but log it as 1 calorie burned. Or add it and know that you can't eat those calories back.
  • PugCookie
    PugCookie Posts: 8
    I'm gona give this a go.
    I have plateaued for the past 4 weeks or so even though I am eating way less and exercising. According to my TDEE calculation I am undereating by around 500 cals a day.
    It feels like a lot more to eat, its almost ingrained that you have to eat loads less to lose, but I'm going to give it a go and see how I get on.
    Nice to read peoples success using this method.

    Edit - its a little confusing factoring all of this into mfp. I've worked out I can eat no less than around 1550 cal per day, and no more than around 1750 per day. This takes into account exercise, but when I add exercise to mfp it tells me I can have more cals and the working out all gets a little confusing!
    I agree, isn't that something, it's so crazy!

    ...so don't add your exercise. Or add it but log it as 1 calorie burned. Or add it and know that you can't eat those calories back.

    Yep thats what I'm gona do, not add my exercise, just log it in the little notes box under my food log so I can keep a note of what I'm doing. Makes it much easier for a ditz like me. Thanks :)
  • maryinnc
    maryinnc Posts: 120 Member
    bump-good info.
  • PugCookie
    PugCookie Posts: 8
    I'm gona give this a go.
    I have plateaued for the past 4 weeks or so even though I am eating way less and exercising. According to my TDEE calculation I am undereating by around 500 cals a day.
    It feels like a lot more to eat, its almost ingrained that you have to eat loads less to lose, but I'm going to give it a go and see how I get on.
    Nice to read peoples success using this method.

    Edit - its a little confusing factoring all of this into mfp. I've worked out I can eat no less than around 1550 cal per day, and no more than around 1750 per day. This takes into account exercise, but when I add exercise to mfp it tells me I can have more cals and the working out all gets a little confusing!
    I agree, isn't that something, it's so crazy!

    Almost seems too good to be true lol.
  • cassiegal724
    cassiegal724 Posts: 63 Member
    I've been doing essentially the same thing. I got a fitbit a couple of weeks ago and I use that to calculate my TDEE, which is great because it does vary day to day, so I can adjust my cal intake based on that day's cal burn. For the most part, I average a burn of 2700 - 2800 cal per day and I eat ~500 cal less than my burn. I've been doing this for 2 weeks and have lost about 3.5 lbs.

    I think this thread is extremely important because so many folks eat so few calories and all you guys are proving that you can lose with more calories. So happy to see this!
  • ingeh
    ingeh Posts: 513 Member
    Im doing this and losing 1-1.5lbs a week now. I use the scooby workshop one which uses hours worked out a week, I use 1-3hrs a week exercise seeing as im doing 30 say shred daily and another 10-20 min workout a few days a week as well. Im allowed about 1730 cals a day, I aim for about 1600cals which is more then my BMR (1578) so Im trying to be in the middle of those numbers. Im finding it fine with the amount Im eating and Im going to stick at it. Im also going to stick to at least 3 30 minute workouts a week after shred is done, Im loving exercising daily now so hopefully Il keep it up even at goal
  • Virgo09
    Virgo09 Posts: 85 Member
    bump
  • greenhumanclay
    greenhumanclay Posts: 402 Member
    Bump
  • pretty4Jesus
    pretty4Jesus Posts: 52 Member
    Bump
  • ReclaimingSarah
    ReclaimingSarah Posts: 250 Member
    I've been stuck for MONTHS!! However, if I'm being honest- I wasn't exercising regularly until this month. I'm going to keep on the MFP-given-calories track until this weigh-in & if there is STILL no loss, I will be switching to TDEE-20%! My MFP pal, DeterminedButLazy broke through an epic plateau with it, so she's inspired me!
  • eys81
    eys81 Posts: 61 Member
    Bump.
  • starcatcher1975
    starcatcher1975 Posts: 292 Member
    I started doing this a while ago and it's been working...some weeks better than others but I think that's more because I'm not very consistent with my eating. I vary rarely go over but there are a lot of days I'm more under than I should be. I've been sort of stuck the last few weeks but I think it's probably time for me to adjust my calorie count by now. If you decide to follow this I would suggest sticking with it for a few weeks instead of giving up right away if you don't see results.
  • starcatcher1975
    starcatcher1975 Posts: 292 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

    You can go into your goals and change your macros there and based on your calories MFP will automatically calculate how many of each you can eat. You just set the percentages 40%,20%,20% (where's the other 20%?) you want and remember to save it.

    Home->goals->change goals-> select custom and it's in the first big box Daily Nutritional Goals/Target. Hope this helps
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    I've been stuck for MONTHS!! However, if I'm being honest- I wasn't exercising regularly until this month. I'm going to keep on the MFP-given-calories track until this weigh-in & if there is STILL no loss, I will be switching to TDEE-20%! My MFP pal, DeterminedButLazy broke through an epic plateau with it, so she's inspired me!

    I LOVE YOU LONG TIME xx
  • Nic620
    Nic620 Posts: 553 Member
    Bump
  • whenday
    whenday Posts: 64 Member
    http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

    I'm a part of this group. They also have a website:

    http://eatmore2weighless.com/faqs/
  • bluecrayonz
    bluecrayonz Posts: 459 Member
    tdee is telling me to up my calories by around 400! should i be afraid to do that

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