BMR & TDEE

TDEE-20%= about 2150 for healthy fat loss.

If your TDEE is 2680, that's that you'd maintain your weight on.

If your BMR is 1554, that's how many calories your body would need to survive if you were in a coma.

If you eat 500 calories a day less than your TDEE: 2680-500=2180 you will lose 1lb a week.

It isn't recommended to eat less than your BMR as it increases the ratio in which you lose lean muscle mass to fat.

^^^^ THIS.....two additional thoughts to consider....make sure you are calculating that TDEE with accurate exercise (light vs moderate) so it knows how many calories you need to run your body from day to day .......AND when you eat those "extra" calories make them healthy.....don't fill the extra calories with crappy food....fill it with fruits,veggies, lean meats/fish, and nuts.

Also remember your exercise is already figured in so don't eat back your exercise calories.

You seem seem very knowledgable on this stuff. I was reading a dfferent post and found out what my problem is. I don;t think I am eating enough. SO I did what the person said and Calculated my BMR and TDEE on the website they provided. My results were. BMR 1554 and TDEE was 2680. So my question is.. (this may sound dumb) how many calories do I need to eat in a day?

Anywhere between 1554 and 2680 is a good place to start, then after month of careful tracking, adjust as necessary. If you are exercising daily, then maybe between 2100-2300, or if not, then maybe 1800-1900. But pick a place to start and see how it works out for you.

If your TDEE is 2680, that's that you'd maintain your weight on.

If your BMR is 1554, that's how many calories your body would need to survive if you were in a coma.

If you eat 500 calories a day less than your TDEE: 2680-500=2180 you will lose 1lb a week.

It isn't recommended to eat less than your BMR as it increases the ratio in which you lose lean muscle mass to fat.

^^^^ THIS.....two additional thoughts to consider....make sure you are calculating that TDEE with accurate exercise (light vs moderate) so it knows how many calories you need to run your body from day to day .......AND when you eat those "extra" calories make them healthy.....don't fill the extra calories with crappy food....fill it with fruits,veggies, lean meats/fish, and nuts.

Ah, thank you for this information. The other stuff I have read about both BMR and TDEE have been confusing. Obviously, no one wants to lose lean muscle mass. I've been eating between 1200 and around 1500 per day and slowly losing weight. I may need to rethink this as I am working out (with weights and running) like a maniac 6 to 7 days per week.

Again, thank you for the information. I want to do this right.

So based on the calculations my BMR is 1596 and my TDEE is 2475 and that means I should be eating 1980 calories per day....I usually average anywhere from a little over 1200-1500 per day-I fear I may not be eating enough, is this the case? I eat 5 x's a day, and am usually not hungry but clearly I am coming in under my TDEE? I want to get the best result possible and do this right....

Are you averaging 1200-1500 on your net calories? or is that before you put in your workouts? With TDEE you don't eat back your exercise calories. As long as you don't eat over your TDEE all the time (which would make you gain weight) your ok. They also say don't eat below your BMR as that number is what you need to keep your body function working. If you eat below your BMR there is a chance that you can slow down your metabolism making it harder to lose the weight.