BMR and TDEE Explained for Those Needing a Guide

what you do then is take your particular TDEE # (2116) from the chart and less out a %

the general rule of thumb is, if you want to lose:

5-10 pounds, less out 10%
10-20 pounds, less out 15%
20 or more pounds, less out 20%

anything higher in % is really for people who have undergone gastric surgeries and going higher could potentially put your body back in that "nutrient deficient" mode so 20% is about what most use as a healthy guide

now, 2116 x 20% would give me 423 - I deduct that 423 from 2116 and get:

1693

that 1693 is now my calories per day to eat that will not only maintain my BMR (which I know is 1529) but will also allow me to eat UNDER the 2116 TDEE for my weight right now - that concept is what they call "eat more to weigh less" and it goes contrary to what we all learned as far as losing weight - I am still learning to accept this as fact and EAT more.

So, now that has me eating 20% under 2116 to lose (1693) but ABOVE my BMR so that my body learns I am not starving it, that it should not "hoard" the calories and keep the fat and eventually the body will release the fat.

Many people looking to lose weight fall into this trap where they have eaten so little for so long that the body has to re-learn and reset the metabolism - in fact, some believe a true "reset" would be to eat at the TDEE # (2116) for 6 weeks or so and only THEN drop off a %.