Eat to BMR, Exercise for loss?

Adventure9
Adventure9 Posts: 58 Member
in Health and Weight Loss
Does anyone use the strategy of trying eat baseline (Basal Metobolic Rate) calories and exercise for loss.?

Example. Calculated BMR says 2300 Calories to maintain. So exercise 500 net calories a day average to lose 1lb a week? So you try to always eat 2300 calories - gets to be a habit. Curious if anyone successfully uses this method?

Replies

  • EvanKeel
    EvanKeel Posts: 1,904 Member
    Assuming accurate logging and estimates of burn, I don't think you'd be eating enough doing that. That's a really general statement, of course.

    Just to verify, you're not confusing BMR with TDEE, are you?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Assuming accurate logging and estimates of burn, I don't think you'd be eating enough doing that. That's a really general statement, of course.

    Just to verify, you're not confusing BMR with TDEE, are you?

    Completely agreed.
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    BMR is you in a coma, which I assume you are not. You want to be looking at TDEE (total daily energy expenditure) this accounts for the fact that you are probably up and moving around througout the day some. Most people who are seeking aggressive weight loss look for -20% their TDEE value as their calorie goal. With that method usually you eat back at least half of your workout calories.

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

    or

    http://www.fat2fitradio.com/tools/bmr/

    will give you the tools you need
  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

    this post is also quite helpful and outlines alot of this stuff
  • TeaBea
    TeaBea Posts: 14,517 Member
    Does anyone use the strategy of trying eat baseline (Basal Metobolic Rate) calories and exercise for loss.?

    Example. Calculated BMR says 2300 Calories to maintain. So exercise 500 net calories a day average to lose 1lb a week? So you try to always eat 2300 calories - gets to be a habit. Curious if anyone successfully uses this method?

    BMR is basal metabolic rate .... the calories your body would use if you stayed in bed all day. This number is maintenance MINUS .....any activity level whatsoever, and MINUS exercise.

    So - nope .... I wouldn't follow this plan. I'm close to goal and want to KEEP muscle mass. If you have a lot of weight to lose .... you will be protected (for awhile) from muscle loss.
  • links_slayer
    links_slayer Posts: 1,151 Member
    you mean TDEE, not BMR
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Just to be absolutely clear...
    by joejvcca71 in this thread:
    http://www.myfitnesspal.com/topics/show/510406-tdee-is-everything

    1. BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level).

    2. NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over & it is the MOST important factor in your energy expenditure. It is what helps keep 'constitutionally lean' people LEAN (they fidget)!

    3. EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn't add a stack of calories to your requirements (30 minutes of 'elliptical training isn't going to do it')

    4. TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told - this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.

    5. TDEE (Total Daily Energy Expedenture): Total calories burned. BMR + NEAT + EAT + TEF = TDEE

    Based on your question, you should be asking if people eat BMR + NEAT + EAT + TEF, then use exercise to create a deficit. Basically, eating enough calories to maintain current weight assuming no exercise. Then, you would exercise to create a calorie deficit for weight loss.
  • cingle87
    cingle87 Posts: 717 Member
    I think you are confusing TDEE for BMR, but its fine to eat your TDEE then use your exercise to create the deficit, only problem your deficit will vary because you won't be buring the same amount of calories every time. Its better to just eat TDEE - 10-30% and not worry about calculating exercise calories.
  • Adventure9
    Adventure9 Posts: 58 Member

    Based on your question, you should be asking if people eat BMR + NEAT + EAT + TEF, then use exercise to create a deficit. Basically, eating enough calories to maintain current weight assuming no exercise. Then, you would exercise to create a calorie deficit for weight loss.

    All these posts here are VERY helpful to me. Relatively new here, but committed. I think this sums up my question.

    PS - On the MFP daily goal calculation which calculates a number to hit. Is this using an estimated TDEE before it subtracts calories for your goal deficit?
  • jacksonpt
    jacksonpt Posts: 10,413 Member

    Based on your question, you should be asking if people eat BMR + NEAT + EAT + TEF, then use exercise to create a deficit. Basically, eating enough calories to maintain current weight assuming no exercise. Then, you would exercise to create a calorie deficit for weight loss.

    All these posts here are VERY helpful to me. Relatively new here, but committed. I think this sums up my question.

    PS - On the MFP daily goal calculation which calculates a number to hit. Is this using an estimated TDEE before it subtracts calories for your goal deficit?

    I posted a similar question here:
    http://www.myfitnesspal.com/topics/show/1033629-to-those-of-you-who-really-understand-tdee-vs-neat?hl=NEAT

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