Success with TDEE -20%

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Replies

  • sylvabelle89
    sylvabelle89 Posts: 61 Member
    tdee is telling me to up my calories by around 400! should i be afraid to do that

    I really don't think you should be afraid. You main gain the first week or two, or not lost at all, but after that it should start coming off at a rate that is much more sustainable. :)

    Make sure you are selecting the most accurate activity level when calculating your TDEE though.
  • pinkgumdrop123
    pinkgumdrop123 Posts: 262 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!

    How did you calculate your TDEE without exercise? I am using the Sccoby's workshop calculator. Would I be inputting "desk job with little exercise? when I do this it tells me to eat 1740 calories which is below my BMR of 1812. Obviously on days when I work out I would be eating all the calories back but on days when not working out I would be below BMR.
  • sylvabelle89
    sylvabelle89 Posts: 61 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!

    How did you calculate your TDEE without exercise? I am using the Sccoby's workshop calculator. Would I be inputting "desk job with little exercise? when I do this it tells me to eat 1740 calories which is below my BMR of 1812. Obviously on days when I work out I would be eating all the calories back but on days when not working out I would be below BMR.

    Sedentary
  • jillybaby86
    jillybaby86 Posts: 66 Member
    This is a great thread! SO much helpful information!
  • Kayciemae02
    Kayciemae02 Posts: 58 Member
    I am going to try this. May take some adjusting - I've just been doing some basic treadmill stuff 3x a week, but I bought Jillian's 30 day shred so my activity level will go up. The only question I have here is that I have a desk job so I'm pretty sedentary most of the week, but then one weeknight every week I bartend, and every other weekend I bartend so my activity level increases quite a bit on those days ... any suggestions on how should I factor that into my TDEE?
  • shabbychick81
    shabbychick81 Posts: 168 Member
    i recently based my cals on tdee, and its only been 2 days and i feel better. so much better. i was only eating 1100-1200 and getting weak, and grumpy, so now i am eating as close to 1600 as possible and i am doing the paleo lifestyle.
  • ChrissyMaez
    ChrissyMaez Posts: 117 Member
    I'm going for it!! It sounds much better (or more importantly HEALTHIER) to me than 1200 calories MFP calculated for me. Plus, I've also recently started working out every morning and I want to make sure I'm giving my body what it needs. I've been wanting to try this but didn't want to go into it without educating myself more and getting a full understanding of it. After a lot of reading, I feel confident that this will work for me!!! Thanks to all for the 411!!!

    Starting today I will go from eating 1250 calories per day to using the TDEE 20% which for me is 1710/day. :wink:
  • FinsUpBindy
    FinsUpBindy Posts: 39 Member
    I just started doing this yesterday, changed all my goals and uped my calories- here's hoping for some good results!!
  • raquelleigh
    raquelleigh Posts: 7
    I don't understand the macros thing at all. I did figure out that my TDEE -20% is 1364 (I have a desk job with very long hours so I did not chose moderate activity, I guess that will just be a bonus) However, I do not understand how to calculate the 40 30 30. Based on this am I suppose to be eating 545 calories of protein per day? When I put my food into MFP it just gives me a number which I do not know is calories or grams?? any help here would be really cool. What are te 30 and 30? I am always way under on fat intake.

    Thanks everyone!
  • TrishyWest
    TrishyWest Posts: 16 Member
    Bump!
  • bigjretrac
    bigjretrac Posts: 80 Member
    Can I set my TDEE to sedementary and then log my exercise calorie burn? Does it work like that? I don't work out every day, and I like the fact that it adjusts my calorie intake for excersice I did during the day. I've been increasing my calories since last month.
  • mockchoc
    mockchoc Posts: 6,573 Member
    I don't understand the macros thing at all. I did figure out that my TDEE -20% is 1364 (I have a desk job with very long hours so I did not chose moderate activity, I guess that will just be a bonus) However, I do not understand how to calculate the 40 30 30. Based on this am I suppose to be eating 545 calories of protein per day? When I put my food into MFP it just gives me a number which I do not know is calories or grams?? any help here would be really cool. What are te 30 and 30? I am always way under on fat intake.

    Thanks everyone!

    If you go into Home/goals/customise you can change them in there. I found 50 carbs/25fat/25 protein suited me best but I may adjust it when I lift heavier weights to more protein.
  • Tootce01
    Tootce01 Posts: 184
    Bump for late
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I did-- I just posted a success story today. I did eat exercise calories back because I didn't include them in TDEE. It doesn't matter which way you do it, you just pick one and stick with it.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    I am going to try this. May take some adjusting - I've just been doing some basic treadmill stuff 3x a week, but I bought Jillian's 30 day shred so my activity level will go up. The only question I have here is that I have a desk job so I'm pretty sedentary most of the week, but then one weeknight every week I bartend, and every other weekend I bartend so my activity level increases quite a bit on those days ... any suggestions on how should I factor that into my TDEE?

    Either take the average, or use sedentary TDEE and then eat back exercise calories.
  • 3foldchord
    3foldchord Posts: 2,918 Member
    That is whatI did. I switched pretty much right away when I joined. It had worked well. I just had 10 pounds to lose, lost 2 pounds a month. Felt healthy and have energy to work out.
    I am TDEE -10% to ease into maintenance now.

    At firt I ate back last my calories from exercise. Now I just have my activity level set to 'exercises 3-5 days a week' and don't bother logging workouts.mi really don't work out a huge amount 3-4 times a week, tops.. IF, I happen to to a little extra biking, I will log it.m
  • EvilShenanigansTX
    EvilShenanigansTX Posts: 143 Member
    I was using the MFP settings for three months and lost 20 pounds then I got stuck and did not lose for a month. I switched to TDEE -20% two weeks ago and lost three pounds.

    TDEE -20% is the way to go!
  • MightyDomo
    MightyDomo Posts: 1,265 Member
    My fitness monitor tells me how much to eat and how much to burn (it includes regular activity + work outs in the calculation of what to burn)

    1590 to eat 2590 to burn and it says if I stay steady I should weigh 120lbs by June. If that happens then I would be absolutely delighted. I know for sure this is not my TDEE -20% because that was 1693 but it's worth a try :)

    Oh! And if I burn more than 2590 I get to eat back any calories above that magic number.
  • megalin9
    megalin9 Posts: 771 Member
    I don't understand the macros thing at all. I did figure out that my TDEE -20% is 1364 (I have a desk job with very long hours so I did not chose moderate activity, I guess that will just be a bonus) However, I do not understand how to calculate the 40 30 30. Based on this am I suppose to be eating 545 calories of protein per day? When I put my food into MFP it just gives me a number which I do not know is calories or grams?? any help here would be really cool. What are te 30 and 30? I am always way under on fat intake.

    Thanks everyone!

    Basically, based on 40/30/30, 40% of your calories should be from carbs, 30% from fat, and 30% from protein.

    1 gram of carbs = 4 calories
    1 gram of fat = 9 calories
    1 gram of protein = 4 calories

    The idea is to meet or stay under on your calories and carbs and meet or go OVER on your protein and fat, with meeting protein being your first priority.

    Let's say your calorie goal is determined to be 2000 calories. You should get 600 of those calories in protein (2000 X 30%) or 200g of protein (800/4). You should get 600 calories in fat (2000 X 30%) or approximately 67 grams (600/9), and the remaining 800 calories could be in carbs (2000 X 40%). You can add this same logic to your personal calorie goal.

    If I'm wrong on this, somebody please feel free to correct me.
  • seena511
    seena511 Posts: 685 Member
    save
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
    Bump for later.
  • heatherpg47
    heatherpg47 Posts: 211 Member
    Just started using the TDEE-approx 20%.. I am so much happier, less grumpy, now. It is great to see how sucsessful everyone has been with this!
  • ChristineS_51
    ChristineS_51 Posts: 872 Member
    Going to try this - I have lots a lot of weight (see ticker) but have slowed right down now, hovering around the 71 kg mark, slowly still coming off. My "allowance" is 1200-odd, I know when I eat more AND do a decent lot (for me!) of exercise it comes off, so going to bite the bullet and see how I go.

    (PS How many calories in a bullet?) :laugh:
  • jassyjan1
    jassyjan1 Posts: 308 Member
    Bump
  • KatherineStar
    KatherineStar Posts: 56 Member
    i started MFP on 1200 cals as recommended, lost 3lbs in three weeks (most of it in week one and very small losses for 2 and 3). decided to start this last week and am already 2lbs down after about 5 days! brilliant
  • Flowers4Julia
    Flowers4Julia Posts: 521 Member
    Definitely working for me too. I had to go through a "reset" stage eating at my TDEE because I had lost on the MFP 1200 starvation plan! LOL, and then began to gain at "maintenance". Boo!

    So I ate at my 1750 TDEE for 6 weeks - yeah SCARY! Gained only a few water weight pounds, that's all.

    Now, I'm losing the last 5 doing TDEEminus 10%. Slow and steady, it IS working.

    Check out the "in place of a road map" and "Eat more to weigh less" threads. I found the calculator/spreadsheet there to be the most helpful.

    Cheers :drinker:
  • lainester
    lainester Posts: 46
    save for later : )
  • brod2point0
    brod2point0 Posts: 42 Member
    Why did you use this split? 40, 20 20?
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    I'm not sure I understand this. I calculated my TDEE at 2394. BMR is 1544 and it turns out that my daily calories (exercise factored in the calculator) is 1910.

    Should I be eating 1910 every day?
  • jeannate52
    jeannate52 Posts: 28 Member
    Bump

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