Who has lost weight/got in shape using TDEE?

I am using TDEE cut of 1750 calories daily including exercise.

I then log my exercise of 300 calories (because I want to keep track) I do not eat those calories back though do I? Even though my net calories is then only around 1450 calories?

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Scroll up and read my last post for a more detailed answer to your question but in short, no. You dont have a "net" when you are using exercise bulked into your TDEE. You have a net when you go by BMR.

I always recommend entering Sedentary for TDEE.
Again example would be: (These numbers are purely hypothetical to illustrate my point)

Your body burns 1200 calories at rest (BMR)
Your body burns 600 calories from daily activies (walking to car, showering, vacuuming, typing)

If you were to do TDEE, you would need about 1800 per day to maintain your current weight. So subtracting the normal 500 from that to achieve a 1 pound a week average loss would put you at 1300 calories. Therfore you will aim at 1300 calories per day for non-exercise days....and then aim for 1300 + (exercise calories burned) on exercise days.

If you are claiming something higher then sedentary due to packaging your exercise in there, you would get a higher number then 1800...and not need to eat exercise calories....but that just leads to innaccurate logging.



**PS** If you work a highly active day job, you may be fine doing TDEE at a higher rate then sedentary and STILL eating back calories...I'm just going under the general assumption of the average user who is at a desk job.

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TDEE minus 15% (started with 20%, but near goal weight now, so dropped to a 15% deficit). Daily goal is 1800 cals. I don't eat back exercise cals because they're figured in - BUT I do log my exercise because I like to see the burn, but I still just eat to goal - UNLESS my net for the day is below my BMR (1400) then I make sure to eat a little more.

Working great for me. :bigsmile: Seemed complicated at first, but I read through this topic several times until I got it: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
Great info there, and I only wish I had found it three years ago.

Since starting the road map I've dropped from about 144lbs to 137lbs, lost a pants size, and am still losing fat and inches even though my scale doesn't move much at this point.

You know, I never thought about eating some of my exercise calories back if my NET was below BMR, and to tell you the truth I do net below quite a few times. Thank you, maybe I should apply it for a few weeks to see how my body works with it.

bump....if i wasnt confused before...i really am now!

So...with MFP, it calculates what you should eat a day WITHOUT exercise..

TDEE calculates taking daily exercise + living calories into account.
With TDEE, it expects you to stay consistent with that daily caloric loss based on just functioning (living) and exercise.

So if you ate AT MFP standards without exercise, it is assumed you will lose weight at that caloric goal.

But that caloric goal (MFP) is under the BMR of many people. Is that why people use TDEE?
Because people supposedly shouldn't be eating UNDER their BMR?

Sorry still trying to tie up a few loose ends in my mind... : )

wow this confused me a lot. apparently I have been doing everything wrong...

What if your TDEE is lower than your BMR? Do you use your BMR? Example: My TDEE is 2111 - 20% = 1688.80. My BMR is 1759 and due to health issues, I am mostly sedentary at this time.

Also prepare to have your friends post "lol u must be workin hard u only burned 1 cal lol" constantly on your posts.

Good luck!

What if your TDEE is lower than your BMR? Do you use your BMR? Example: My TDEE is 2111 - 20% = 1688.80. My BMR is 1759 and due to health issues, I am mostly sedentary at this time.

Then I would cut a smaller percentage - try 15% which gives you 1794....or round it up to 1800 and see how it goes. Try it for a month or so and make adjustments if needed.