TDEE & BMR: What they are and what to do with them
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Bump0
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@ soysalva - I would say you're on the low end of lightly active but definitely NOT sedentary!0
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Thanks for responding Amanda :flowerforyou:0
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Hi....my name is Jennie I am 52 years old. I have gone from 224 lbs to 148 lbs on low calorie method (ugh) I still have 13 lbs to go.
I would like to make adjustments on my calorie intake and the only thing holding me back is that I honestly do not know what my activity level is.
I brisk walk 45 min 5 x a week but other than that, I am mostly home watching tv or doing housework.
Am I sedentary or lightly active? I am really confused and need some advice....please help!
52 yrs
5ft 3in
148 lbs
Thanks for taking the time to read this.....I appreciate any suggestions :flowerforyou:
Mifflin BMR (since no BF% which may or may not change things much) - 1250
activity multiplier with 225 min weekly walking - 1.35
TDEE - 1686
daily eating goal - 1431 (based on 23 lbs left (goal weight 125 for your height and medium frame), 15% deficit, less to lose should be less deficit)
If you miss a planned walk, skip 100 calories that day. If you make it up on the weekend, add 100.
If you've been much more less than this, increase 100 per day for a week at a time.
Edit - oops, that's what I get for unfinished window.0 -
bump0
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I love this group.0
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Thx for the info...I've def plateaued so trying this certainly cant hurt. I have to admit, it won't be easy to increase my calories, but what do I have to lose??0
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Hi....my name is Jennie I am 52 years old. I have gone from 224 lbs to 148 lbs on low calorie method (ugh) I still have 13 lbs to go.
I would like to make adjustments on my calorie intake and the only thing holding me back is that I honestly do not know what my activity level is.
I brisk walk 45 min 5 x a week but other than that, I am mostly home watching tv or doing housework.
Am I sedentary or lightly active? I am really confused and need some advice....please help!
52 yrs
5ft 3in
148 lbs
Thanks for taking the time to read this.....I appreciate any suggestions :flowerforyou:
Mifflin BMR (since no BF% which may or may not change things much) - 1250
activity multiplier with 225 min weekly walking - 1.35
TDEE - 1686
daily eating goal - 1431 (based on 23 lbs left (goal weight 125 for your height and medium frame), 15% deficit, less to lose should be less deficit)
If you miss a planned walk, skip 100 calories that day. If you make it up on the weekend, add 100.
If you've been much more less than this, increase 100 per day for a week at a time.
Edit - oops, that's what I get for unfinished window.0 -
Thank you....will be doing some adjustments see how things go.0
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Want to see if I got this right...
So my BMR is 1628
TDEE is 1954
So -20% is 1563 cals a day to eat?
I'd be very happy if this is correct
On 1,200 cals at the moment & hungry..
I don't mind if my weight loss slows don't I just want to be healthy
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Fantastic post, thank you for all the information and once again, reinforcing that Eating More is the way to go!0
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Want to see if I got this right...
So my BMR is 1628
TDEE is 1954
So -20% is 1563 cals a day to eat?
I'd be very happy if this is correct
On 1,200 cals at the moment & hungry..
I don't mind if my weight loss slows don't I just want to be healthy
You do absolutely no exercise, and your normal daily activity has barely any walking or standing in it - including weekends?
Because majority with FitBit's and BodyMedia's will tell you they discovered on non-exercise work days as a desk jockey - they still hit just below the Lightly Active level, what MFP calls Lightly Active, at 1.35 multiplier.
If you do no exercise and are mainly bump on a log, then indeed, that would be correct. Suggest you eats lots of protein since you are doing nothing to help retain muscle mass.0 -
This is really interesting... and I'm sure it'll make more sense once I've got my mind around it all! I've adjusted my MFP goals and I'll be interested to see how I go. Thanks 0
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Bump & thanks!0
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I think I am completely stupid when it comes to this .
okay according to the Scooby's site
My BMR is 1942
My tdee to maintain weight is 2330
And according to step 6 (which I choose desk job with little excercise) is 1980..
I have been eating 1490 with the MFP, I just this week increased it to 1590 because I have been feeling wore down and been sleeping a lot , not feeling like I had a lot of energy. I have lost 21 pounds in a month, but I still have 125 to go so I want to make sure I am doing this right, so this time when I lose (lost 70 two years to have gained all but 10pounds back) I lose it right and will be able to maintain and not just be smaller but my ultimate goal is to be healthier and more fit.
I really would love someone to help me, I don't want to mess this up.0 -
I think I am completely stupid when it comes to this .
okay according to the Scooby's site
My BMR is 1942
My tdee to maintain weight is 2330
And according to step 6 (which I choose desk job with little excercise) is 1980..
I have been eating 1490 with the MFP, I just this week increased it to 1590 because I have been feeling wore down and been sleeping a lot , not feeling like I had a lot of energy. I have lost 21 pounds in a month, but I still have 125 to go so I want to make sure I am doing this right, so this time when I lose (lost 70 two years to have gained all but 10pounds back) I lose it right and will be able to maintain and not just be smaller but my ultimate goal is to be healthier and more fit.
I really would love someone to help me, I don't want to mess this up.
You do no exercise at all, 40 hrs desk job, 2 hr car commute daily, go home and on weekends, and are a bump on the log, park the closest in the parking lot, do no stairs, no cleaning at home, no kids, ect?
You selected Sedentary.
Your only saving grace is your BMR is likely inflated, as is TDEE and eating level, so that should help.
But the math is right. Confirm you eat enough protein to help retain muscle mass.0 -
I am a currently a college student, and do very light house keeping. My kids are grown, so I am not running after them. I choose the the very least option of activity because I feel that is where I am at this point . I am working out on occasion, but I am not into a routine yet, the first week I started I worked out twice but I am feeling very tired and don't really have any energy. I thought at first it was because I cut my caffeine use to one diet pop a day, and I was a all day drinker of it . But after 3 weeks still not getting any better so I increased my calories by 100 this week. I am still feeling really tired and have barely any energy.
This is why I asked if my calories were correct . I weigh 270, 5'5. So your saying I am right at 1590? my BMR is higher and what I am reading is your never suppose to eat below that , this is why I am so confused. Thanks again for the help0 -
Hi!
Please can you help? I have been logging my food pretty accurately for the last 10 m and seem to be gaining weight. I work in a surgery - desk based- and do at least 1-1.5 h yoga most days. I am not sure about the TDEE and BMR but feel I need to change something? I find I crave carbs at night? Please please help. Thank you very much
I weigh 126 (57.3), height 5 ft4.5, exercise 1-1.5 h vinyasa flow yoga
Only things not on mfp are my coffee and water intake
Calculated Tdee to be 2324 cut value 1975.4
Calculated bmr to be 1343
Calculated Rome to be 1332
I just am not sure what to do with this and with reference to my log of food - the changes I should make. I would really really appreciate any advice . Merci x0 -
I am a currently a college student, and do very light house keeping. My kids are grown, so I am not running after them. I choose the the very least option of activity because I feel that is where I am at this point . I am working out on occasion, but I am not into a routine yet, the first week I started I worked out twice but I am feeling very tired and don't really have any energy. I thought at first it was because I cut my caffeine use to one diet pop a day, and I was a all day drinker of it . But after 3 weeks still not getting any better so I increased my calories by 100 this week. I am still feeling really tired and have barely any energy.
This is why I asked if my calories were correct . I weigh 270, 5'5. So your saying I am right at 1590? my BMR is higher and what I am reading is your never suppose to eat below that , this is why I am so confused. Thanks again for the help
Sounds like symptoms of not eating enough for sure.
I said your math was right. But your math didn't leave you at 1590 did it, that's just where you are currently eating? Your math was 1980, right?
That figure that you have for BMR is inflated, because you are using a formula, Harris or Mifflin that doesn't take into your bodyfat and LBM, and that Katch BMR is more accurate.
So in reality, you eat at that 1980 and you are safe.
And if you do exercise, you eat 200 extra that day.0 -
I would suggest that you eat 1975, or closer to that than you are. If you don't want to increase by that much all at once, add 150 or 200 calories the first week and then when you are comfortable eating more, add again.Hi!
Please can you help? I have been logging my food pretty accurately for the last 10 m and seem to be gaining weight. I work in a surgery - desk based- and do at least 1-1.5 h yoga most days. I am not sure about the TDEE and BMR but feel I need to change something? I find I crave carbs at night? Please please help. Thank you very much
I weigh 126 (57.3), height 5 ft4.5, exercise 1-1.5 h vinyasa flow yoga
Only things not on mfp are my coffee and water intake
Calculated Tdee to be 2324 cut value 1975.4
Calculated bmr to be 1343
Calculated Rome to be 1332
I just am not sure what to do with this and with reference to my log of food - the changes I should make. I would really really appreciate any advice . Merci x0 -
Hi everyone, thank you in advance for any advice!
I've been eating 1600 cal per day and found that weight loss is stalling - seem to be losing and gaining the same 4 or 5 pounds.
I'm 5ft5, and I currently weigh 130 pounds. Each week I do 1 circuit training (approx 350 cals burned), 3 Les Mills Body Combat classes (approx 600 cals burned per class, so 1800 each week), and 2 Body Pump classes (approx 430 cals burned per class, so 860 per week). That's on average 3,000 cals burned each week, not taking into account 1 or 2 workouts in the gym. The gym classes are not everyday, and on 2 days I do Combat and Pump back to back, which means a burn of over 1000 cals on those 2 days.
Would you say this counts as 3-5 hrs moderate exercise or 5-6 hrs strenuous exercise? I used http://scoobysworkshop.com/calorie-calculator/ and if I set at 5-6hrs, it has worked out that TDEE -20% would be 1900 cals per day. I think this seems a lot and I'm worried to up from 1600 to 1900 each day and gain weight.
My diary is open if anyone could take a look and let me know what you think.
Thanks again.0 -
Hi everyone, thank you in advance for any advice!
I've been eating 1600 cal per day and found that weight loss is stalling - seem to be losing and gaining the same 4 or 5 pounds.
I'm 5ft5, and I currently weigh 130 pounds. Each week I do 1 circuit training (approx 350 cals burned), 3 Les Mills Body Combat classes (approx 600 cals burned per class, so 1800 each week), and 2 Body Pump classes (approx 430 cals burned per class, so 860 per week). That's on average 3,000 cals burned each week, not taking into account 1 or 2 workouts in the gym. The gym classes are not everyday, and on 2 days I do Combat and Pump back to back, which means a burn of over 1000 cals on those 2 days.
Would you say this counts as 3-5 hrs moderate exercise or 5-6 hrs strenuous exercise? I used http://scoobysworkshop.com/calorie-calculator/ and if I set at 5-6hrs, it has worked out that TDEE -20% would be 1900 cals per day. I think this seems a lot and I'm worried to up from 1600 to 1900 each day and gain weight.
My diary is open if anyone could take a look and let me know what you think.
Thanks again.
That's 6 pretty intense hrs, with no strength training in there for just the classes. Add the other, oh yeah.
And don't worry, it may seem like a lot, but what are you really comparing it to?
So you have been ONLY eating 1600 combined with that workout?
And your BMR around 1375 your body would like to burn if you were sleeping all day?
So been eating about 225 more than sleeping, and burning 350 - 600 almost daily on JUST the exercise, not including other moving around?0 -
The strength training is in the Body Pump classes, and in the gym.
It seems like a lot as for a couple of years I was eating 1200 a day, and upped to 1600 in around Sept/Oct 2012 because of the amount I burn at the gym. So it was a big deal for me to eat the 1600 initially although I understood the concept of eating more, it took me time to undo all my old thought process (i.e., eat as little as possible and workout as much as possible).
When you put it the way you have about 'eating about 225 more than sleeping, and burning 350 - 600 almost daily on JUST the exercise', seems like I need to reset my thought process again??0 -
It seems like a lot as for a couple of years I was eating 1200 a day, and upped to 1600 in around Sept/Oct 2012 because of the amount I burn at the gym. So it was a big deal for me to eat the 1600 initially although I understood the concept of eating more, it took me time to undo all my old thought process (i.e., eat as little as possible and workout as much as possible).
When you put it the way you have about 'eating about 225 more than sleeping, and burning 350 - 600 almost daily on JUST the exercise', seems like I need to reset my thought process again??
You are there, bam!
It's like me in KS going 4 hrs down to the Ozarks, and thinking, wow, these 300-400 ft elevation changes are huge, look at these mountains when down in this valley.
Now take me 12 hrs to the base of Longs Peak in CO, and ask me how big that 400 ft elevation change really is.0 -
It seems like a lot as for a couple of years I was eating 1200 a day, and upped to 1600 in around Sept/Oct 2012 because of the amount I burn at the gym. So it was a big deal for me to eat the 1600 initially although I understood the concept of eating more, it took me time to undo all my old thought process (i.e., eat as little as possible and workout as much as possible).
When you put it the way you have about 'eating about 225 more than sleeping, and burning 350 - 600 almost daily on JUST the exercise', seems like I need to reset my thought process again??
You are there, bam!
It's like me in KS going 4 hrs down to the Ozarks, and thinking, wow, these 300-400 ft elevation changes are huge, look at these mountains when down in this valley.
Now take me 12 hrs to the base of Longs Peak in CO, and ask me how big that 400 ft elevation change really is.
Thank you so much! I love this site - so many helpful people with real, practical advice :-) will I expect to see a weight increase initially as I change to 1900 cals? I'm guessing I will.0 -
I think the great thing about this thread is that it allows you a method to log your exercise (which I like doing).
I am set to lightly active and I have changed my settings to net my BMR and I know what my TDEE and deficit range is, and I focus on the total cals for the day and make sure I at least eat my BMR each day ...0 -
BUMP0
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It seems like a lot as for a couple of years I was eating 1200 a day, and upped to 1600 in around Sept/Oct 2012 because of the amount I burn at the gym. So it was a big deal for me to eat the 1600 initially although I understood the concept of eating more, it took me time to undo all my old thought process (i.e., eat as little as possible and workout as much as possible).
When you put it the way you have about 'eating about 225 more than sleeping, and burning 350 - 600 almost daily on JUST the exercise', seems like I need to reset my thought process again??
You are there, bam!
It's like me in KS going 4 hrs down to the Ozarks, and thinking, wow, these 300-400 ft elevation changes are huge, look at these mountains when down in this valley.
Now take me 12 hrs to the base of Longs Peak in CO, and ask me how big that 400 ft elevation change really is.
Thank you so much! I love this site - so many helpful people with real, practical advice :-) will I expect to see a weight increase initially as I change to 1900 cals? I'm guessing I will.
Here goes......
TDEE journey starts today!
1900 cals on heavy work out days (1000 cal burn)
1700 cals on lower workout days (500-600 burn)
1600 on non workout day.
Going to be very difficult to stick to it if I see the scale going up, but I can see from here how successful it has been for others, thanks so much for your advice and very easy to understand explanations.0 -
Thank you so much! I love this site - so many helpful people with real, practical advice :-) will I expect to see a weight increase initially as I change to 1900 cals? I'm guessing I will.
Here goes......
TDEE journey starts today!
1900 cals on heavy work out days (1000 cal burn)
1700 cals on lower workout days (500-600 burn)
1600 on non workout day.
Going to be very difficult to stick to it if I see the scale going up, but I can see from here how successful it has been for others, thanks so much for your advice and very easy to understand explanations.
Actually, your weekly exercise calorie burn is being averaged out to a daily basis.
Your eating calories needs to be also.
That 1900 TDEE is avg. Non-workout days are extra calories to make up for high-burn days with no extra available.
So just make sure if doing different levels like that, you don't actually accomplish what we are talking about, and still holding yourself back.
1900 x 7 = 13300 eaten weekly.
Your method won't reach it.
I would build up slowly though. Up to BMR for 1 week, up half way to deficit amount for a week or two, up to deficit amount for a week or two, actually then half-way to TDEE for another couple weeks. Still a deficit, just not as much. Confirm your body knows it can raise metabolism.
Then back to deficit amount.0 -
Thank you so much! I love this site - so many helpful people with real, practical advice :-) will I expect to see a weight increase initially as I change to 1900 cals? I'm guessing I will.
Here goes......
TDEE journey starts today!
1900 cals on heavy work out days (1000 cal burn)
1700 cals on lower workout days (500-600 burn)
1600 on non workout day.
Going to be very difficult to stick to it if I see the scale going up, but I can see from here how successful it has been for others, thanks so much for your advice and very easy to understand explanations.
Actually, your weekly exercise calorie burn is being averaged out to a daily basis.
Your eating calories needs to be also.
That 1900 TDEE is avg. Non-workout days are extra calories to make up for high-burn days with no extra available.
So just make sure if doing different levels like that, you don't actually accomplish what we are talking about, and still holding yourself back.
1900 x 7 = 13300 eaten weekly.
Your method won't reach it.
I would build up slowly though. Up to BMR for 1 week, up half way to deficit amount for a week or two, up to deficit amount for a week or two, actually then half-way to TDEE for another couple weeks. Still a deficit, just not as much. Confirm your body knows it can raise metabolism.
Then back to deficit amount.
Thank you again for your advice, I really appreciate it.0
This discussion has been closed.