MFP to TDEE-20%... Results????

I just did this as well. Curious.

If I use the TDEE #, does that already include workout calories? Do I eat those back?

remember when changing anything on your plan, whether it be your diet, new workout routine, etc... it takes about 6-8 weeks to see if it is having any impact.

I started this and have lost 14 lb. since Jan 1. Because I have so much to lose, I'm doing TDEE-30%, and will adjust to 20% when I'm not quite as big!

Call me crazy, but what is TDEE?

I tried to work this out using the roadmap but my TDEE - 30% is lower than my BMR. So confused!
The calorie allowance MFP is giving me seems too much, with 150+lb to lose I have a long way to go but I want to do it right.

Call me crazy, but what is TDEE?

TDEE is total daily energy expenditure - the amount of calories you burn all day long based on your activity level and all your info.

I tried to work this out using the roadmap but my TDEE - 30% is lower than my BMR. So confused!
The calorie allowance MFP is giving me seems too much, with 150+lb to lose I have a long way to go but I want to do it right.

Then 30% is too large a deficit - did you try figuring it at 20% or 15%?

I've been following this method through the road map thread for nearly a year with excellent results. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I really wish I had taken notes of when exactly I started it, but I do remember being on a plateau and stuck bouncing between the same few pounds for quite a long time before I figured my BMR & TDEE through that topic, and started eating at TDEE minus 20%. The scale moved, the fat started coming off, and I had to buy all new shorts for summer. :bigsmile:

I am very near goal weight now, and have rerun my numbers, and have dropped my deficit to just 15%, and still seeing great results. Honestly, this close to goal weight, the number on the scale doesn't even matter to me anymore, and I haven't really lost pounds in months, however I am still steadily losing fat and inches, and dropped yet another pants size. On 1800+ calories a day. Didn't even gain weight through the holidays and I was over goal several times a week! :drinker:

Knowing the BMR and the TDEE is very freeing - I have my daily goal, but I also know that I just need to eat in between those two numbers to stay on track. I always make sure I at least net my BMR for the day, aim for the 1800 goal, and no sweat if I'm over now and then. It works!

Call me crazy, but what is TDEE?

TDEE is total daily energy expenditure - the amount of calories you burn all day long based on your activity level and all your info.

I tried to work this out using the roadmap but my TDEE - 30% is lower than my BMR. So confused!
The calorie allowance MFP is giving me seems too much, with 150+lb to lose I have a long way to go but I want to do it right.

Then 30% is too large a deficit - did you try figuring it at 20% or 15%?

I've been following this method through the road map thread for nearly a year with excellent results. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

I really wish I had taken notes of when exactly I started it, but I do remember being on a plateau and stuck bouncing between the same few pounds for quite a long time before I figured my BMR & TDEE through that topic, and started eating at TDEE minus 20%. The scale moved, the fat started coming off, and I had to buy all new shorts for summer. :bigsmile:

I am very near goal weight now, and have rerun my numbers, and have dropped my deficit to just 15%, and still seeing great results. Honestly, this close to goal weight, the number on the scale doesn't even matter to me anymore, and I haven't really lost pounds in months, however I am still steadily losing fat and inches, and dropped yet another pants size. On 1800+ calories a day. Didn't even gain weight through the holidays and I was over goal several times a week! :drinker:

Knowing the BMR and the TDEE is very freeing - I have my daily goal, but I also know that I just need to eat in between those two numbers to stay on track. I always make sure I at least net my BMR for the day, aim for the 1800 goal, and no sweat if I'm over now and then. It works!

^:drinker: :flowerforyou:

Pretty much says it all aka what I was going to say. :laugh:

I started at 2100 (I'm 6ft5 and weighed 255lbs so cals were far too low) Now I am on maintenance which is about 2900. I would say gradually increase your calories rather than increase by x amount all at once. Maybe 100 cals a week until you reach the TDEE -20%. And remember when you get there stick with it for 4-6 weeks before you decide it's not working.

I just did this as well. Curious.

If I use the TDEE #, does that already include workout calories? Do I eat those back?

No you don't eat your exercise calories back. You calculate your TDEE based on how you live your life, and you just keep living your life but eat the same every day...you can go a little lower for a deload week, or a little higher if you worked extra hard.

ETA: I can tell my body has changed but i'm not sure if the switch is that i switched to TDEE or that I changed my lifting routine. I think they go hand in hand tho.

I am new to MFP and I want to know too. What is TDEE and how do I know if I need to change mine and how do I do that? Thanks for your time!

TDEE = Total Daily Energy Expenditure. These are two different methods of reaching the same goal. The MFP method does not take into account exercise into your daily activity when you set your goals; exercise is considered extra and you are expected to eat those exercise calories back when you do workout. Conversely, the TDEE method does take estimated exercise into account so you don't worry about logging and eating back exercise calories as the goal that has been set assumes that you are doing them and being consistent in doing them as part of your daily activity.

Further...the TDEE method is generally TDEE - 20% of that number or less (i.e 15%, 10%, 5%, etc) for healthy weight loss. This is often less of a caloric deficit than MFP will give you because most people select the most aggressive, 2Lb per week loss when they sign up for MFP. For this reason, the TDEE method is slower, but ultimately safer and healthier weight loss and you are more apt to learn how to eat appropriately to meet your bodies needs which is very important when you get to maintenance.

http://scoobysworkshop.com/calorie-calculator/


You can also use this calculator to get your numbers.

Don't forget to take your measurements. I haven't lost any weight yet, but lost an inch off my chest, hips, and elsewhere. From what I read it takes a little bit, plus your muscles store water while repairing when you first start working out.