Can You Check My TDEE #'s To See If I'm Correct?

annamc18
annamc18 Posts: 198 Member
edited January 20 in Health and Weight Loss
i posted this in another thread, but aren't getting much response so trying it here, too!

____________________________

Hi there!

I just learned about the TDEE & BMR stuff and think I understand it well enough, but am just not quite sure I put it in correctly.

Here are my stat's and calculations if anyone would be so kind to check against my work to see if they are fairly accurate - i understand it can vary

CW: 202lbs
Height: 65 inches
Current Body Fat % (based on measurements): 46% (eek!)
Lean Body Fat: 54%
BMR: (H-B Formula = 1726) (K-M formula = 1450)
How Many Calories I Should Eat to Maintain: 1748-2003 cal's/day

To Lose Weight I Should Eat: 2003 x .20 = ~1603 calories/day (to eat and still be above 'starvation mode')

For Protein Intake I calculated this (from a formula I saw on another thread on how to calculate):

1 x 202 x .54 = 109
109 x 4 = 436
436/1600 = .2725 (so since I'm high on the body fat scale, i rounded down) = 25% Protein

Fat Intake I calculated this (from same formula on other thread) :

.35 x 202 = 70.7
70.7 x 9 = 636.3
636.3/1600 = .3976 (so round it off too..) = 40% Fat

Then Carb's were all that was left, so those are set to 35%


....so anyways, the fat % seemed a bit high so I guess that's what I'm trying to figure out if I did correctly. Please check my numbers - I'm horrible at math lolz

Thanks in advance!!!!!!!!!!!!!!!!!!!!!!!!! :flowerforyou: :bigsmile:

Replies

  • kmcosgrove115
    kmcosgrove115 Posts: 260 Member
    Your info is a little confusing - you note 2 diff BMR's - you must eat at least that BMR # and then a % less then TDEE.

    I would suggest going to fat2fit.com and getting a very personalized BMR and TDEE and going from there - I posted this a few weeks back - ti might help you:

    http://www.myfitnesspal.com/topics/show/931670-bmr-and-tdee-explained-for-those-needing-a-guide
  • TimeForMe99
    TimeForMe99 Posts: 309 Member
    Your numbers look right, except the fat. Keep it between 25-30% for optimal health. Then the balance goes to carbs. Set your macros and then keep with it for a month. If you feel you're not losing then drop a 100 calories per day and try that for a month. You'll find your groove. Remember to recalculate after every 5-10 pound loss.

    Bear in mind that some of the members here are trying to gain weight so you have to be be careful when pulling advice from threads. Men also have different nutritional needs. Your stats are similar to mine, although I'm quite a bit older so my BMR is lower, but our numbers are very close.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    Try the spreadsheet here:

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

    You input measurements and weight, it does the math for you and tells you roughly what you should eat at.
  • juliacougarrrr
    juliacougarrrr Posts: 48 Member
    Well, your macro totals are off because you have 25, 40, and 55 % which will add up to over 100. I used the lower of the TDEE - 20% for my calorie goal because I think it was supposed to be more accurate as it took body fat % into consideration.
  • annamc18
    annamc18 Posts: 198 Member
    Well, your macro totals are off because you have 25, 40, and 55 % which will add up to over 100. I used the lower of the TDEE - 20% for my calorie goal because I think it was supposed to be more accurate as it took body fat % into consideration.

    oh sorry! I didn't realize I typed it in wrong lol, I had it set to 25% protein, 40% fat, & 35% Carbs

    I did change it though to more like:

    1500 cal's a day
    35% Carb's
    40% Protein
    25% Fat

    does that sound a bit better to ya'll?
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