BMR and TDEE Explained for Those Needing a Guide

I think I will do the katch method with lightly active and -20 for a little bit and see how it goes. I measured myself in the morning before I bloat up from eating to try and get a as true as possible measurement it got me 2% closer to the Harris # but to be on safe side I will do katch. 1529 calories a day, is not much more than the bmr for Harris method which is 1505. And tdee for katch is 1966 so I might do 1600 to be under 366 cal under katch tdee but almost 100 over Harris bmr.
Wow I just made this way more complicated. No one look at my post!!!!! Sorry lol!!!

Thanks for posting this...I will try to figure this out today!

THANK YOU!

(@archiving)

quick question once you start the fat2fit program should you let your body get used to eating all the calories you need to maintain your weight AND THEN do the 20% deficit or should you start with your 20% deficit since day 1?

Try Scooby's Workshop - it gives 4 BMRs! http://scoobysworkshop.com/accurate-calorie-calculator/

I suppose they are all just estimates.

Thanks, scooby was still higher than katch but was closer so I guess I'll stick with somewhere in the middle of the three of them.

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I think I will do the katch method with lightly active and -20 for a little bit and see how it goes. I measured myself in the morning before I bloat up from eating to try and get a as true as possible measurement it got me 2% closer to the Harris # but to be on safe side I will do katch. 1529 calories a day, is not much more than the bmr for Harris method which is 1505. And tdee for katch is 1966 so I might do 1600 to be under 366 cal under katch tdee but almost 100 over Harris bmr.
Wow I just made this way more complicated. No one look at my post!!!!! Sorry lol!!!

I am starting to get annoyed at fat 2 for site for giving two different bmr's!!!!!!! It took me three days to decide which activity level to choose and now this? I have to figure out which bmr to use

Well, that's the problem trying to use that site for getting current weight TDEE.

Since the purpose of that site is to give goal weight TDEE, which means an automatic deficit to current weight TDEE, you cannot use the Katch BMR though it is more accurate.

Why?

Because how will you know what your BF% will be at goal weight? It would be great to retain all your LBM, but if you did that, your Katch BMR stays the same.
So current weight and goal weight BMR based on Katch with same LBM would be exactly the same. So you would be eating at current weight TDEE if Katch was used.

So they use least accurate Harris BMR, which I've seen inflation of the BMR by 200-400 in many cases, which makes the TDEE off by 400-600.
So even if you take a deficit of 20% off that inflated TDEE, you are actually not getting any deficit from better estimated TDEE.

Use scooby's site, or any other number of sites.

Or this spreadsheet to give best estimate of BF%, BMR, TDEE calculator besides 5 levels to choose from, and track your progress.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

And if you like the idea of eating at goal weight, it includes a Eating for Future You method there.

Thank you for making this very easy to understand. I just started two weeks ago and was confused on this and I want to start on the right path.