I am going to try the "eat more" thing again.....

1223345
1223345 Posts: 1,386 Member
in Health and Weight Loss
Someone recently gave me a pretty good explanation of how the "eat more to weigh less" thing works, but I can't remember which thread it was posted in. I went searching for TDEE and BMR calculators, but as you may already know, they are all different. The first one had me at nearly 2000 calories fro a day. I figured that had to be wrong. Here are all the different calculations I got:
2279
2124
1919
1813
1713
1467
BMR is as variable as well. So how does this work? How am I supposed to figure anything out based on this info? I don't assume any calculator will be exactly accurate, but I would hope to at least get within 100 calories of my real number. In the past I have experimented with all kinds of caloric intakes. I have done everything from 1200 calories to 2000 a day with anything over 1200 causing me to always gain and never lose. I don't know why I want to believe I should be eating more than that. It just isn't much food to be eating even when eating only whole food. Who has a helpful insight or advice here?
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Replies

  • kmcosgrove115
    kmcosgrove115 Posts: 260 Member
    I posted this a while back - might help - worth a read:

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide
  • 1223345
    1223345 Posts: 1,386 Member
    I posted this a while back - might help - worth a read:

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide

    Thank you. I appreciate the info. However this really didn't clear it up for me. I get the concept behind the "eat more" idea, but I am trying to work out just how much more. That seems to be where I lose confidence in the idea. How can so much variation be narrowed down. Also, when I did the calculations in your post I came up with 1211. this is where I really begin to question what I always read about the 1200 calorie intake. Surely it can't really be right, my calculations that is.
  • michellepenrodschnee
    michellepenrodschnee Posts: 6
    This link gives the full description of getting your TDEE, where to pull your numbers from (and then average the multiple outcomes). He also provides a link way down at the bottom to an excel sheet that will actually give you all of that information in one place. The multiple worksheets also help you decide which way you want to base your calorie deficit, based on types of activities and to set your macros! It's more information that you will every need but it seems to work :).

    https://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0?hl=road+map&page=14#posts-14331640

    I'm just starting out with this method, but I have found that staying in the range recommended here caused the scale to move when 1200 calories/day didn't! Good luck!!!
  • 1223345
    1223345 Posts: 1,386 Member
    This link gives the full description of getting your TDEE, where to pull your numbers from (and then average the multiple outcomes). He also provides a link way down at the bottom to an excel sheet that will actually give you all of that information in one place. The multiple worksheets also help you decide which way you want to base your calorie deficit, based on types of activities and to set your macros! It's more information that you will every need but it seems to work :).

    https://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0?hl=road+map&page=14#posts-14331640

    I'm just starting out with this method, but I have found that staying in the range recommended here caused the scale to move when 1200 calories/day didn't! Good luck!!!

    Thanks. I will have to come back later to really go over that.
  • karaks
    karaks Posts: 108 Member
    Try using this spreadsheet by heybales. Fill out all the info on the "Simple Setup" tab. Most will auto-fill on the other tabs. Should give you a good idea of body fat %, BMR, and TDEE.

    http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones?hl=bmr+tdee+spreadsheet
  • karaks
    karaks Posts: 108 Member
    Try using this spreadsheet by heybales. Fill out all the info on the "Simple Setup" tab. Most will auto-fill on the other tabs. Should give you a good idea of body fat %, BMR, and TDEE.

    http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones?hl=bmr+tdee+spreadsheet

    heybales is part of IPOARM, his spreadsheet is in the 2 links i provided.

    Thanks, I didn't know that! I'll be saving those two links you provided for myself now. :smile:
  • freelancejouster
    freelancejouster Posts: 478 Member
    Just based on all the numbers you got, I'd try eating at 1600-1700 for a couple months and seeing how that works. Before, when you had tried the "eat more" things, how long did you try that for, because it typically takes at least 2 weeks, if not closer to 4-6 weeks for your body to adjust and start losing again.

    1200 works because you're depriving your body. 1600 works because you're depriving your fat.
  • 1223345
    1223345 Posts: 1,386 Member
    Just based on all the numbers you got, I'd try eating at 1600-1700 for a couple months and seeing how that works. Before, when you had tried the "eat more" things, how long did you try that for, because it typically takes at least 2 weeks, if not closer to 4-6 weeks for your body to adjust and start losing again.

    1200 works because you're depriving your body. 1600 works because you're depriving your fat.

    I always give a dietary change at least 30 days before I try something else. It depends on what I am doing, some things show results faster than others. Food allergies for example can be discovered faster than other things. I do give it a fair chance to work before I throw it out and try something else.
  • 1223345
    1223345 Posts: 1,386 Member
    I think I will try starting with maybe 1600 calories a day after all I have read here. Maybe adjust in 100 calorie incremnets every month? hmmm.....
  • freelancejouster
    freelancejouster Posts: 478 Member
    I think I will try starting with maybe 1600 calories a day after all I have read here. Maybe adjust in 100 calorie incremnets every month? hmmm.....

    how you come up with that number?

    It was probably just me. From what I've witnessed, it's easier to start somewhat small anyways. It might not be her magic number, but it's likely a lot closer than 1200 is to it.
  • smn76237
    smn76237 Posts: 318 Member
    Are the numbers in your first post your TDEE or your TDEE minus 20%?
    I've had good success using a number I derived from this site:
    http://scoobysworkshop.com/calorie-calculator/
    Also, if you don't already have one, get a food scale and measure everything, because as you up your goal calories, there's less room for error.
  • Sierrasdawn2
    Sierrasdawn2 Posts: 13 Member
    bump
  • 1223345
    1223345 Posts: 1,386 Member
    I think I will try starting with maybe 1600 calories a day after all I have read here. Maybe adjust in 100 calorie incremnets every month? hmmm.....

    how you come up with that number?

    I just plucked it up really. I figure it seems like a good midway point. I feel like my head is going to explode when I try to figure it out. :grumble:
  • 1223345
    1223345 Posts: 1,386 Member
    Are the numbers in your first post your TDEE or your TDEE minus 20%?
    I've had good success using a number I derived from this site:
    http://scoobysworkshop.com/calorie-calculator/
    Also, if you don't already have one, get a food scale and measure everything, because as you up your goal calories, there's less room for error.

    The numbers in my original post came from several TDEE calculators. I was a little miffed that they were all so different. I assumed there was some standard formula but I now know there is more than one. I figured it using my own math based on a formula I came across, I now cannot find it again or I would post it. I thought there was no way my TDEE could be as high as the first calculator said, or as low as the next one said, so forth and so on. And I have used a scale for several years now. I weigh everything even my coffee creamer.
  • Kelley528
    Kelley528 Posts: 319 Member
    I, too, got lots of different numbers of varying degrees with all the different TDEE/ BMR calculators out there. I only looked into it when I first joined the site. To avoid all the confusion I just kept it simple by adding my stats into the MFP calculator and went by what it told me and you know what---it worked. Height, weight, age, goal weight, activity level.

    Since I only have 5 pounds left to lose I tried the TDEE calculators again out of curiosity and didnt like the results. So I have again decided just to go by what MFP recommends my maintenance to be.

    I think keeping things simple made the whole process easy for me.
  • 1223345
    1223345 Posts: 1,386 Member
    That's what I originally did, it stuck me at 1200. It seems to do that for an awful lot of people.
  • 1223345
    1223345 Posts: 1,386 Member
    That's what I originally did, it stuck me at 1200. It seems to do that for an awful lot of people.

    I am assuming this is to me. No, the program wouldn't do that. as I said it's a new version of IPOARM. It came out last week i believe, I rewrote it.

    Sorry, that was directed at Kelley. I should have quoted for clarity.
  • Kelley528
    Kelley528 Posts: 319 Member
    That's what I originally did, it stuck me at 1200. It seems to do that for an awful lot of people.

    How much did you want to lose a week? I noticed that it puts people at 1200 if they want to lose 2lbs a week. That was my goal and I had success at that rate. If you cant manage at 1200 then try for a slow erweight loss if you are relying on calorie control only to lose weight. If you are exercising than 1200 calories is still doable because you would have to eat back your exercise calories and may actually be consuming at least 1500 a day.

    Im slowly climbing to mainentance and am set to .5 lb loss a week and am eating 1430 without exercise. With light exercise I am eating around 1600 and still losing the .5lb. With light exercise my maintenance level was 1720 i think. I plan on stepping up the exercise so maintenance would be closer to 2000 as long as I am doing the exercise. 1720-2000 is more than reasonable.
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    Just based on all the numbers you got, I'd try eating at 1600-1700 for a couple months and seeing how that works. Before, when you had tried the "eat more" things, how long did you try that for, because it typically takes at least 2 weeks, if not closer to 4-6 weeks for your body to adjust and start losing again.

    1200 works because you're depriving your body. 1600 works because you're depriving your fat.

    I always give a dietary change at least 30 days before I try something else. It depends on what I am doing, some things show results faster than others. Food allergies for example can be discovered faster than other things. I do give it a fair chance to work before I throw it out and try something else.

    When I increased my calories from 1200 to 1600-1700 I gained 1 pound and kept it on for exactly four weeks to the day. The next day I lost a pound. Eight days later I lost another pound. Two days later I lost another pound. It was hard to stick it out seeing no results but I knew it was the right thing to do for me. 1200 calories wasn't working for me.
    I know it's hard to figure out which calculator to go with, but you've got to start somewhere. I chose fat2fitradio and it worked for me. Scooby's numbers seemed high at the time but adding in my cheat meals suggests otherwise. Pick one and go with it. Give it time and make adjustments if needed.
  • 1223345
    1223345 Posts: 1,386 Member
    Just based on all the numbers you got, I'd try eating at 1600-1700 for a couple months and seeing how that works. Before, when you had tried the "eat more" things, how long did you try that for, because it typically takes at least 2 weeks, if not closer to 4-6 weeks for your body to adjust and start losing again.

    1200 works because you're depriving your body. 1600 works because you're depriving your fat.

    I always give a dietary change at least 30 days before I try something else. It depends on what I am doing, some things show results faster than others. Food allergies for example can be discovered faster than other things. I do give it a fair chance to work before I throw it out and try something else.

    When I increased my calories from 1200 to 1600-1700 I gained 1 pound and kept it on for exactly four weeks to the day. The next day I lost a pound. Eight days later I lost another pound. Two days later I lost another pound. It was hard to stick it out seeing no results but I knew it was the right thing to do for me. 1200 calories wasn't working for me.
    I know it's hard to figure out which calculator to go with, but you've got to start somewhere. I chose fat2fitradio and it worked for me. Scooby's numbers seemed high at the time but adding in my cheat meals suggests otherwise. Pick one and go with it. Give it time and make adjustments if needed.
    Thanks for sharing this. It helps to have a ball park idea of what happens and when.
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    Just based on all the numbers you got, I'd try eating at 1600-1700 for a couple months and seeing how that works. Before, when you had tried the "eat more" things, how long did you try that for, because it typically takes at least 2 weeks, if not closer to 4-6 weeks for your body to adjust and start losing again.

    1200 works because you're depriving your body. 1600 works because you're depriving your fat.

    I always give a dietary change at least 30 days before I try something else. It depends on what I am doing, some things show results faster than others. Food allergies for example can be discovered faster than other things. I do give it a fair chance to work before I throw it out and try something else.

    When I increased my calories from 1200 to 1600-1700 I gained 1 pound and kept it on for exactly four weeks to the day. The next day I lost a pound. Eight days later I lost another pound. Two days later I lost another pound. It was hard to stick it out seeing no results but I knew it was the right thing to do for me. 1200 calories wasn't working for me.
    I know it's hard to figure out which calculator to go with, but you've got to start somewhere. I chose fat2fitradio and it worked for me. Scooby's numbers seemed high at the time but adding in my cheat meals suggests otherwise. Pick one and go with it. Give it time and make adjustments if needed.
    Thanks for sharing this. It helps to have a ball park idea of what happens and when.

    You're very welcome. I forgot to add one important thing. After two weeks of increased calories and no pounds lost it started to get to me so I took some advice I read here and took measurements. And it was such a good thing I did! I lost 5 inches in the next two weeks but didn't lose a pound. I got into some jeans that I hadn't been able to wear in two or three years. So take measurements as soon as you can and take them in again in a few weeks.
  • 1223345
    1223345 Posts: 1,386 Member
    Okay, I had a chance to visit the links etc... and That spread sheet wasn't working. How do I get it to allow me to enter my info? One of the other links said my BMR is 1517 and in the chart it said I should eat 1612 calories? I thought it was supposed to be a percentage of the BMR? Do I use the BMR or TDEE? hmm.... I don't know why I can't get my brain around this.
  • dangerousdumpling
    dangerousdumpling Posts: 1,109 Member
    this might help

    body-fat-percentage-women.jpg

    Women Categories

    Category 1: Less than 24% body fat. 

    Category 2: 25-35% body fat 

    Category 3: 35% > body fat.

    Below is the formula to calculate your deficit.
    Category 1 = multiply TDEE by .90
    Category 2 = multiply TDEE by .85
    Category 3 = multiply TDEE by .80

    This is SO helpful to me. Body fat calculators I've used either put me at 27% or 45% and neither seems accurate. I would guess that I'm closest to Miss 35%. Thanks for posting that.
  • 1223345
    1223345 Posts: 1,386 Member
    Thanks for all the time and patience here. I am going to see what happens now that I FINALLY understand this. I appreciate all the links and info from everyone.
  • Adah_m
    Adah_m Posts: 216 Member
    bump
  • BlueSeashells
    BlueSeashells Posts: 3
    I don't know if this would help you. I just go by my "future" maintenance level as if I already lost all the excess weight and went on maintenance. Sure, the loss rate is slower but more sustainable and less frustrating in the long run. Folks' mileage may vary, of course.

    I am 4' 10" and have 20 lbs to go after losing 26 pounds. My daily caloric intake is 1750 approximately aimed for 110 pounds which is my final goal. It's already based on the current activity level (with weight-lifting 3 non-consecutive days a week and light cardio 3 non-consecutive days a week), so no eating back calories. I had to change my settings to "gain weight" instead of go by 1200 calories a day as recommended by MFP.

    I'm still losing weight (reached 130 lbs recently); however, the closer I reach my goal, the slower the loss rate might be, but I don't care. This is supposed to be a lifestyle change, not a shortcut.

    Good luck to you.
  • BlueSeashells
    BlueSeashells Posts: 3
    I don't know if this would help you. I just go by my "future" maintenance level as if I already lost all the excess weight and went on maintenance. Sure, the loss rate is slower but more sustainable and less frustrating in the long run. Folks' mileage may vary, of course.

    I am 4' 10" and have 20 lbs to go after losing 26 pounds. My daily caloric intake is 1750 approximately aimed for 110 pounds which is my final goal. It's already based on the current activity level (with weight-lifting 3 non-consecutive days a week and light cardio 3 non-consecutive days a week), so no eating back calories. I had to change my settings to "gain weight" instead of go by 1200 calories a day as recommended by MFP.

    I'm still losing weight (reached 130 lbs recently); however, the closer I reach my goal, the slower the loss rate might be, but I don't care. This is supposed to be a lifestyle change, not a shortcut.

    Good luck to you.

    You should actually eat a bit lower the closer you get to your goal than your future tdee. if you don't this will happen

    asymptotes%20graph%20with%20arrows%203.JPG

    i am not sure how good you are at math, so i will explain. Imagine the line that's horizontal is your goal weight. The purple line is your current weight. You will get close to it, but you will never actually hit your goal weight. Your calorie deficit would get smaller. and smaller and smaller and smaller as you lose weight. So your weight loss will get slower, and slower and slower and slower...

    Which is already fine with me. Like I said in another post, this is for life, not a shortcut. Also, that the loss rate will go slower as time goes on, but thanks for your input.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    Probably one of the greatest benefits of "eating more" is it teaches people just how much energy their bodies truly need to maintain their body weight and composition if they are patient enough to complete the adjustment period of increasing calories gradually. Not only do most people underestimate their caloric intake when tracking, they also undervalue their TDEE needs - especially women.

    Prediction formulas are just that - predictions. To establish your true TDEE, be patient and increase calories to the maximum amount which leads to relative weight homeostasis. After some initial weight gain, your body weight will stabilize - this is your TDEE. During this time, accurately weigh food intake so you know what you need to maintain body weight and composition. From there, you can set the appropriate deficit.
  • cindybpitts
    cindybpitts Posts: 213 Member
    I always went over it and over it in my head. Every night I could never remember my BMR or TDEE...so I picked one and stuck with it. I wrote it down. I was driving myself nuts about it. I just keep in mind that as long as you eat under your TDEE then you will lose weight...it`s a deficit as long as you are under. So now that I havent been stressing over it, I see progress..FINALLY!!

    My TDEE is around 2400 so I eat 1600 to 1900 cals. Sometimes I eat less. The more I eat though is when the weight comes down. All the DAMN years I starved and didnt have to!
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    I got a very similar number from Haybales' spreadsheet as I did from Scooby's Workshop's calculator (within 100 calories) so you could just have a look at that first to get an idea?

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

    As regards to not being able to edit the spreadsheet, you need to download it and open it in Excel before you can enter your details.

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