TDEE - 20% Sedentary

LoganAnthony6
LoganAnthony6 Posts: 164
in Health and Weight Loss
So I used the Scooby Workshop calculator to figure out my TDEE -20%. I set my activity level to Sedentary, even though I do work out about 40 minutes every day.. Doing it this way, should I be eating back exercise calories?

And before you all tell me to look at the roadmap, I have, I know all about it, I just prefer to do it this way.

Replies

  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    If you do it that way, then yes, you eat back your exercise calories. Also, don't workout every day. Your body needs rest and that is where you will see the greatest progress.
  • LoganAnthony6
    LoganAnthony6 Posts: 164
    If you do it that way, then yes, you eat back your exercise calories. Also, don't workout every day. Your body needs rest and that is where you will see the greatest progress.

    I was too lazy to type it out, haha. I do try to get one day off. But this answers my question. THANKS! :)
  • rduhlir
    rduhlir Posts: 3,550 Member
    Yup eat them back. Just remember to subtract your BMR from your workout calories since that will already be calculated for. So for example if you have a BMR of 1500, and work out for an hour and burn 400 calories, you would subtract 62 calories because that is what your body naturally would burn in an hour. Make sense?
  • SRH7
    SRH7 Posts: 2,037 Member
    Exactly. It's what I'm doing and I find it easiest that way as my exercise levels vary week to week. If possible use a heart rate monitor (HRM) to measure your calorie burn as the estimates on MFP are usually over-generous.
  • LoganAnthony6
    LoganAnthony6 Posts: 164
    Exactly. It's what I'm doing and I find it easiest that way as my exercise levels vary week to week. If possible use a heart rate monitor (HRM) to measure your calorie burn as the estimates on MFP are usually over-generous.

    I'm fine with their estimates being over. If I ate less than what they suggest, i'd be under my BMR, which we don't want! :)
  • LoganAnthony6
    LoganAnthony6 Posts: 164
    Yup eat them back. Just remember to subtract your BMR from your workout calories since that will already be calculated for. So for example if you have a BMR of 1500, and work out for an hour and burn 400 calories, you would subtract 62 calories because that is what your body naturally would burn in an hour. Make sense?

    It does make sense. Never had someone explain it to me like that before, but like I said, i'd rather overeat than undereat. I at least know i'm still below maintenance doing it my way, as long as my exercise calories arn't insanely over estimated.

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