Your results from the TDEE/BMR method?

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I honestly use TDEE at sedentary and then add in my exercises. This is more accurate than calculating TDEE at different activity levels.

For me...
TDEE: 1810
BMR: 1550
Calories: 1345 (Before adding back exercise calories)

That had me losing 1 to 2 pounds a week. Some of that weight being water weight. I ate back HALF my exercise calories. I have stalled though for a while, but think I identified the problem (weeks of lack of sleep) and am trying to repair that to get things going.

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I like this idea a lot! Thank you.

Ooooh,I like this too. With this though, do you make sure your net is above a certain number? Or, that your net is close to your BMR? I've tried doing the regular method with tdee and only gained.... but I have days where my burn varies from 300- 1000 cals. ( have a hrm, and teach fitness classes...)

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I've been on a plateau for a YEAR. Just maintaining, maintaining, maintaining when I have 15 more pounds to my next goal weight and another 15 pounds to my ultimate goal weight. Saying I was frustrated is an understatement. I did some Googling and stumbled upon the BMR/TDEE method on this forum. I researched my BMR (1466) and my TDEE (2272). I set MyFitnessPal to 1,800 cals (TDEE - 20%) instead of the 1,200 or 1,300 I was previously doing. I eat as close to my TDEE - 20% as possible and do not eat back my exercise calories. WHAT DO YOU KNOW? In 2 weeks I've lost 4.7 pounds. Like I said, I haven't seen the scale drop in a year! I'm hoping to continue seeing positive results.

After stalling out for months on a VLCD, I found the TDEE/BMR info and decided to give it a try.

I use my TDEE rate at Sedentary less 15% (I don't have much to go). Then use my HRM to tell me how many calories to eat back.

I've reset MFP goals to NET 1428 which is my 'cut' rate, and eat back all of my exercise calories. After a several week plateau, I started losing again immediately and have lost a steady AVERAGE of 0.5 lbs per week.

I always make sure to net above my BMR which is 1404.

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I just calculated my TDEE (-25%) and I'm hoping for more success stories too!

Keep them coming! Eating more makes me nervous! lol

I been using a modified version of this method for about 1.5 months and have lost about 2 pounds, not much but I am losing more inches and gaining muscle from doing Jillian Michaels Body Revolution, Turbo Fire and Running.

I take my TDEE from my FitBit for the day and mins 500 calories, sometimes it is less sometimes more. I do it this way because on the weekends I like to eat out and drink a few beers with friends so I run more on those days so I can afford the calories. On days I exercise I eat from 2500-3000 calories. On days I am not very active I still burn around 2200 calories so I eat about 1700-1900 (those days I have a lower deficit).

What is funny is that my calculated monthly TDEE-20% is 2200 calories which is what I have been averaging a month eating daily so it all works out the same. If I chose to eat the same everyday it works out the same.

When you guys do TDEE- 20% do you still eat back exercise calories? I mean, do you NET TDEE-20% or do you eat TDEE-20% and then not factor in exercise (since TDEE takes into account your exercise already)

TDEE-20% is 1750 for me and I'm thinking I do not need to eat back the exercise calories? Ie It would be ok if I burned 500 cals from exercise and have a NET of 1250 which is below my BMR (1550)?

I'm really encouraged by the success folks on this thread have had using this method but need a clarification regarding the exercise calories since it is hammered into us to eat back exercise cals when at a lower caloric number.

I've been trying unsuccessfully to take off 30 lbs I gained last year (political campaign 79-90 hr work week for 9 months). I've taken off around 8 but keep gaining it back. For a couple of weeks I went back to an old favorite, low carb, but then quickly decided I was sick of dieting. Then I moved on to eating lots of raw, whole, healthy foods, lean protein, fresh homemade juices, etc. Exercised, but sporadically. No change. I realized I was eating too many healthy calories from items like my homemade salad dressing (like 500 calories a day from olive oil, oops, avocados, nuts etc). So, I came back to MFP to track my calories. For about a month now exercise is pretty consistent too. 6-7 days a week of some combination of- power yoga, circuit training, weights, jogging, walking, stairs (60-90 minutes per day). My intention was to take of weight the healthy way- slow and steady, even if 3 lbs a month. That would have brought me down almost 20 lbs by now...but I'm nowhere close to that. Help! I have my macros set to 40%carb, 40% protein 20% fat.

I need this weight to come off! I've been at it since November! I'm hoping TDEE-20% plus working out several times a week will help me lose weight!

Help please!

When you guys do TDEE- 20% do you still eat back exercise calories? I mean, do you NET TDEE-20% or do you eat TDEE-20% and then not factor in exercise (since TDEE takes into account your exercise already)

TDEE-20% is 1750 for me and I'm thinking I do not need to eat back the exercise calories? Ie It would be ok if I burned 500 cals from exercise and have a NET of 1250 which is below my BMR (1550)?

I'm really encouraged by the success folks on this thread have had using this method but need a clarification regarding the exercise calories since it is hammered into us to eat back exercise cals when at a lower caloric number.

I've been trying unsuccessfully to take off 30 lbs I gained last year (political campaign 79-90 hr work week for 9 months). I've taken off around 8 but keep gaining it back. For a couple of weeks I went back to an old favorite, low carb, but then quickly decided I was sick of dieting. Then I moved on to eating lots of raw, whole, healthy foods, lean protein, fresh homemade juices, etc. Exercised, but sporadically. No change. I realized I was eating too many healthy calories from items like my homemade salad dressing (like 500 calories a day from olive oil, oops, avocados, nuts etc). So, I came back to MFP to track my calories. For about a month now exercise is pretty consistent too. 6-7 days a week of some combination of- power yoga, circuit training, weights, jogging, walking, stairs (60-90 minutes per day). My intention was to take of weight the healthy way- slow and steady, even if 3 lbs a month. That would have brought me down almost 20 lbs by now...but I'm nowhere close to that. Help! I have my macros set to 40%carb, 40% protein 20% fat.

I need this weight to come off! I've been at it since November! I'm hoping TDEE-20% plus working out several times a week will help me lose weight!

Help please!

To me the whole point is to get an accurate TDEE you need to put in an accurate portrayal of how active/workout that you will actually do and monitor that (FitBit really helps) and if you for whatever reason increase or decrease your activity recalculate your TDEE and eat to the TDEE-20%.

When you guys do TDEE- 20% do you still eat back exercise calories? I mean, do you NET TDEE-20% or do you eat TDEE-20% and then not factor in exercise (since TDEE takes into account your exercise already)

TDEE-20% is 1750 for me and I'm thinking I do not need to eat back the exercise calories? Ie It would be ok if I burned 500 cals from exercise and have a NET of 1250 which is below my BMR (1550)?

I'm really encouraged by the success folks on this thread have had using this method but need a clarification regarding the exercise calories since it is hammered into us to eat back exercise cals when at a lower caloric number.

I've been trying unsuccessfully to take off 30 lbs I gained last year (political campaign 79-90 hr work week for 9 months). I've taken off around 8 but keep gaining it back. For a couple of weeks I went back to an old favorite, low carb, but then quickly decided I was sick of dieting. Then I moved on to eating lots of raw, whole, healthy foods, lean protein, fresh homemade juices, etc. Exercised, but sporadically. No change. I realized I was eating too many healthy calories from items like my homemade salad dressing (like 500 calories a day from olive oil, oops, avocados, nuts etc). So, I came back to MFP to track my calories. For about a month now exercise is pretty consistent too. 6-7 days a week of some combination of- power yoga, circuit training, weights, jogging, walking, stairs (60-90 minutes per day). My intention was to take of weight the healthy way- slow and steady, even if 3 lbs a month. That would have brought me down almost 20 lbs by now...but I'm nowhere close to that. Help! I have my macros set to 40%carb, 40% protein 20% fat.

I need this weight to come off! I've been at it since November! I'm hoping TDEE-20% plus working out several times a week will help me lose weight!

Help please!

I personally do not eat back exercise calories - not on purpose, at least! TDEE factors in your activity level in order to give you that number so I don't see the reason to eat them back. Net cals are just a beautiful thing when you follow this method. Since I net below my BMR due to my high burns most of the time, it doesn't make me feel so bad when I might go a little over every now and then.

Do you use a heartrate monitor? I'd rec it 100% if you are into this method. It turns the whole process into basic math, really.

I do not use an HRM but have been intending to get one. Thanks so much! That makes sense. I was especially inspired when I read your story! Keep up the awesome work! Fingers crossed that I start seeing results.

When you guys do TDEE- 20% do you still eat back exercise calories? I mean, do you NET TDEE-20% or do you eat TDEE-20% and then not factor in exercise (since TDEE takes into account your exercise already)

TDEE-20% is 1750 for me and I'm thinking I do not need to eat back the exercise calories? Ie It would be ok if I burned 500 cals from exercise and have a NET of 1250 which is below my BMR (1550)?

I'm really encouraged by the success folks on this thread have had using this method but need a clarification regarding the exercise calories since it is hammered into us to eat back exercise cals when at a lower caloric number.

I've been trying unsuccessfully to take off 30 lbs I gained last year (political campaign 79-90 hr work week for 9 months). I've taken off around 8 but keep gaining it back. For a couple of weeks I went back to an old favorite, low carb, but then quickly decided I was sick of dieting. Then I moved on to eating lots of raw, whole, healthy foods, lean protein, fresh homemade juices, etc. Exercised, but sporadically. No change. I realized I was eating too many healthy calories from items like my homemade salad dressing (like 500 calories a day from olive oil, oops, avocados, nuts etc). So, I came back to MFP to track my calories. For about a month now exercise is pretty consistent too. 6-7 days a week of some combination of- power yoga, circuit training, weights, jogging, walking, stairs (60-90 minutes per day). My intention was to take of weight the healthy way- slow and steady, even if 3 lbs a month. That would have brought me down almost 20 lbs by now...but I'm nowhere close to that. Help! I have my macros set to 40%carb, 40% protein 20% fat.

I need this weight to come off! I've been at it since November! I'm hoping TDEE-20% plus working out several times a week will help me lose weight!

Help please!

I personally do not eat back exercise calories - not on purpose, at least! TDEE factors in your activity level in order to give you that number so I don't see the reason to eat them back. Net cals are just a beautiful thing when you follow this method. Since I net below my BMR due to my high burns most of the time, it doesn't make me feel so bad when I might go a little over every now and then.

Do you use a heartrate monitor? I'd rec it 100% if you are into this method. It turns the whole process into basic math, really.

I do not use an HRM but have been intending to get one. Thanks so much! That makes sense. I was especially inspired when I read your story! Keep up the awesome work! Fingers crossed that I start seeing results.

Thank you! I'm glad I could help and give some insight. And definitely invest in a HRM if you could! It's LITERALLY changed my life. Worth every cent!

So if I set my activity level at sedentary I should eat back my exercise calories? I find that part confusing for some reason, when to or when NOT to eat back exercise calories.

Like I said, I don't eat them back... at least not on purpose. It's really debatable. Many people on here have success both ways. *shrugs*

I did the MFP method for my first few months of dieting and TDEE - 20% for my last few months of dieting and then slowly upped my calorie intake to maintenance. I still have some BF I could drop but right now I'm really focused on my strength gains and happy around 19% BF...I'll probably do another cut in Sept/Oct to try to get down around 15% or so...I was just really stalling on my lifts at a calorie deficit.

At any rate, for me, it was all 6 of 1 really. My TDEE is 2650 - 2700 or so...when I was doing TDEE - 20% that gave me between 2100 and 2200 calories to work with to lose 1 Lb per week on average. With MFP method, I was at 1,850 calorie goal and eating back roughly 300 exercise calories per day to give me around 2,150 gross calories per day. See...6 of 1, half dozen of the other. Once I really got into a regular exercise routine, it was just easier to do TDEE and not bother trying to track my exercise calories.

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