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TDEE - 20‰

Slim2k
Slim2k Posts: 57 Member
edited February 7 in Health and Weight Loss
I'm following this method, but don't seem to b losing anything. I've had a bad 2 day's with dinner out last night and the menu being set and being u organised today and buying lunch.

But I've been eating clean and trying to stay on target with ny protein along with working out. But I don't seem to be getting anywhere. So just to clarify. I calculate my TDEE and then subtract 20‰. That is what I eat until I lose weight and then I recalculate, right?

It seems a basic concept, but not sure if I am missing something and that's resulting in no weight loss.

Replies

  • donjessop
    donjessop Posts: 186
    TDEE is a percentage of your BMR added to your BMR.

    So, what is your BMR? Theoretically that can be worked out, but the problem is that it is not an exact number. Oh, it is portrayed as an exact number, but it is calculated based on a formula and the number that comes out the other end is the average BMR of a whole lot of people put together. It may or may not be YOUR BMR, but it is the closest thing you have, so let's go with it.

    Next the TDEE. It is a percentage of the BMR added to your BMR based upon your activity level for the week. The problem with this is that, once again, it is an approximation of the exercise that you do on a daily basis. It is not precise, it is prone to error based upon the type of exercise you do, the intensity of the exercise, how often you have done the exercise, cardio vs strength, etc.

    So, what you have is an approximated percentage of an approximate number. It is not that precise. As a result, eating back your exercise calories may not be a good thing. Until you've had a couple of months of numbers to play with I would personally target only half of the exercise calories, not the full amount. It's also important to know when to eat. After exercising you should wait about 30 minutes and then have some protein as it will help your body repair the micro tears in your muscles. I would also mix up the exercising to switch between cardio and strength training to surprise your body and force it to respond in different ways. All of this requires water and lots of it.

    And finally, are you sure you want to be 148 pounds at the end?
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    So how long have you been doing this method? Also, it seems like some days are not complete... is that true? Also, do you weigh your foods with a food scale? And do you exercise. BTW, for a man, your TDEE -20% looks low.
  • Slim2k
    Slim2k Posts: 57 Member
    Thanks for the replies both.

    Sorry, I went away for the weekend, hence the lack of replies.

    Thank you for the info on BMR, I used to be 148 and looked good, I don't think I'll ever hit that again as I would like to build a bir more muscle. But 148 is the top of my healthy weigh when it comes to BMI. At present I am obese, so overweight is my short term goal, hopefully achieved before Christmas.


    As for ny incomplete days, I've got myself in a bit of a rut. Up until June I was doing well, from February thisbyesr stuck at 186lb, I've tried with the tdee - 20. But a bit part of weightloss is the mental side, which is what I am fighting more. The padt 3 weeks, ive had good focus, but going away this weekend, I drank a lot of alcohol and eaten pretty bad. I'm now going though the withdrawal stages of junk food again.

    I do weight my food, breakfast and dinner. Lunch, I stuggle with as I'm board of sandwiches. So have started buying subway salads. Not ideal, but again with lunch I'm stuck in a rut. Today has been another bad day food wise. Tomorrow I'll set out to resume, eating good. But I'm board at work, which magnifies my hunger.

    Thanks Bith foe the replies and apologies again for not replying sooner.
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