BMR & TDEE Question
allana1111
Posts: 390 Member
I'm math illiterate...
Weighed in this morning at 127. I'm 5'5", 22 yr old, female. Just used FIIYM to calculate my BMR & TDEE.
BMR: 1338
TDEE: 1840
If ideally I'd like to lose 2 lbs a week.. or at least 1 lb a week, how many calories should I be eating based on that? I don't know how to do the equation
Weighed in this morning at 127. I'm 5'5", 22 yr old, female. Just used FIIYM to calculate my BMR & TDEE.
BMR: 1338
TDEE: 1840
If ideally I'd like to lose 2 lbs a week.. or at least 1 lb a week, how many calories should I be eating based on that? I don't know how to do the equation
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Replies
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TDEE: 1840
In theory, if you eat 1340 every day, you'd lose 1# per week. Please don't try to lose faster than this. You'll just get frustrated.0 -
According to your ticker you only have about 8 lbs to lose. If so, you don't want to aim for 2lbs a week - that's too aggressive and would require too large a deficit.
A 15% cut from your TDEE would land you at about 1550+ cals a day, and even that might be pushing it with so little to lose. At this point you should focus less on the scale number and more on inches/fat lost, which this method is awesome at achieving.0 -
TDEE: 1840
In theory, if you eat 1340 every day, you'd lose 1# per week. Please don't try to lose faster than this. You'll just get frustrated.
so could eat 1340 and lose.. and that's not including my exercise or is?0 -
Don't shoot for 1 pound a week. It is far too aggressive and will not make you look better, just make you weigh less. Follow the advice about 15% below TDEE. BTW, that includes your exercise as TDEE means including intended exercise, assuming you did your entries at the site correctly. I would suggest focusing on strength training and the measuring tape more than the scale.0
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so could eat 1340 and lose.. and that's not including my exercise or is?
Did you include your exercise in your TDEE calculation?0 -
As some one else said, I'd suggest eating closer to 1550 and don't rush the loss. But, using the TDEE method you either don't log your exercise or log it as one calorie. But, when calculating your TDEE, you should have factored in how often you work out each week to determine your activity level. Logging and eating back the exercise calories would be counting those exercise calories twice.TDEE: 1840
In theory, if you eat 1340 every day, you'd lose 1# per week. Please don't try to lose faster than this. You'll just get frustrated.
so could eat 1340 and lose.. and that's not including my exercise or is?0 -
Oh okay, I get it. yes I included working out 3x per week in my TDEE calculation - that's average, many weeks it's more so I thought that'd be the most accurate. So don't eat back my exercise calories when going by TDEE0
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I would say log anything over the 3 workouts you already accounted for. If you only do two a week, eat a little less. A good rule of thumb I read was eat an extra 200 if you workout more than expected; if you skip a workout, eat 200 less that day.Oh okay, I get it. yes I included working out 3x per week in my TDEE calculation - that's average, many weeks it's more so I thought that'd be the most accurate. So don't eat back my exercise calories when going by TDEE0 -
I would say log anything over the 3 workouts you already accounted for. If you only do two a week, eat a little less. A good rule of thumb I read was eat an extra 200 if you workout more than expected; if you skip a workout, eat 200 less that day.Oh okay, I get it. yes I included working out 3x per week in my TDEE calculation - that's average, many weeks it's more so I thought that'd be the most accurate. So don't eat back my exercise calories when going by TDEE
alrighty. I guess more than anything my goal is to look better even if it's inches and not pounds.. in fact that'd be great but im just stuck and nothing is happening so I turn to the scale0 -
Allana, sweetie. Just pick something and stick with it for a couple months. You are way too stressed about it. There is no "perfect" answer or "perfect" amount. You'll never be perfect. Just pick something, anything, and do it. In a couple months, if it works, GREAT! If it doesn't, adjust your plan.0
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Allana, sweetie. Just pick something and stick with it for a couple months. You are way too stressed about it. There is no "perfect" answer or "perfect" amount. You'll never be perfect. Just pick something, anything, and do it. In a couple months, if it works, GREAT! If it doesn't, adjust your plan.
I haven't lost since the beginning of the year so yes I am stressed about it. would like to reach a goal for my wedding/honeymoon that I've been working so hard towards0 -
To my understanding, you should ALWAYS stay above your BMR. Take 20% away from your TDEE (Divide your TDEE by 10, multiply that number by two, and then subtract it from your TDEE) and have that be your goal. You can choose to add back in exercise calories or not, I personally do.0
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.Don't shoot for 1 pound a week. It is far too aggressive and will not make you look better, just make you weigh less. Follow the advice about 15% below TDEE. BTW, that includes your exercise as TDEE means including intended exercise, assuming you did your entries at the site correctly. I would suggest focusing on strength training and the measuring tape more than the scale.
+10 -
so yes I am stressed
Stress is a beast. You'll be happier without it. Stress does not help you lose weight.
To reduce stress (and the hormones that get out of whack) get enough sleep. Make sure you're getting enough magnesium and Omega-3s. Laugh. Don't drink too much coffee or alcohol. But most importantly, to reduce stress, make sure you're eating enough to fuel your body. Seriously.0 -
You do not have the fat stores to lose at a rate of 2 Lbs per week in a healthy way. With only 8 Lbs to lose you should be shooting for about 1/2 Lb per week but certainly no need to eat below your BMR...without the fat stores you're just going to burn muscle.
Also, if you're using TDEE, your TDEE includes (or should include) some estimate of your exercise...TDEE is Total Daily Energy Expenditure...because it is included in your activity level and your TDEE, it is also included in your cut from TDEE. This is in contrast to MFP which accounts for exercise after the fact rather than in your activity level which is why you "eat back" calories from exercise.0 -
You do not have the fat stores to lose at a rate of 2 Lbs per week in a healthy way. With only 8 Lbs to lose you should be shooting for about 1/2 Lb per week but certainly no need to eat below your BMR...without the fat stores you're just going to burn muscle.
Also, if you're using TDEE, your TDEE includes (or should include) some estimate of your exercise...TDEE is Total Daily Energy Expenditure...because it is included in your activity level and your TDEE, it is also included in your cut from TDEE. This is in contrast to MFP which accounts for exercise after the fact rather than in your activity level which is why you "eat back" calories from exercise.
Okay got it.. so 20% below my TDEE would be 1472. So if I eat around there that should be enough to lose .5 lbs a week plus maintain muscle0 -
TDEE-20% would give you about 0.75lb loss per week. If you want to lose about half a pound a week, you'd subtract 250 calories from your TDEE, or 1590.You do not have the fat stores to lose at a rate of 2 Lbs per week in a healthy way. With only 8 Lbs to lose you should be shooting for about 1/2 Lb per week but certainly no need to eat below your BMR...without the fat stores you're just going to burn muscle.
Also, if you're using TDEE, your TDEE includes (or should include) some estimate of your exercise...TDEE is Total Daily Energy Expenditure...because it is included in your activity level and your TDEE, it is also included in your cut from TDEE. This is in contrast to MFP which accounts for exercise after the fact rather than in your activity level which is why you "eat back" calories from exercise.
Okay got it.. so 20% below my TDEE would be 1472. So if I eat around there that should be enough to lose .5 lbs a week plus maintain muscle0 -
TDEE-20% would give you about 0.75lb loss per week. If you want to lose about half a pound a week, you'd subtract 250 calories from your TDEE, or 1590.You do not have the fat stores to lose at a rate of 2 Lbs per week in a healthy way. With only 8 Lbs to lose you should be shooting for about 1/2 Lb per week but certainly no need to eat below your BMR...without the fat stores you're just going to burn muscle.
Also, if you're using TDEE, your TDEE includes (or should include) some estimate of your exercise...TDEE is Total Daily Energy Expenditure...because it is included in your activity level and your TDEE, it is also included in your cut from TDEE. This is in contrast to MFP which accounts for exercise after the fact rather than in your activity level which is why you "eat back" calories from exercise.
Okay got it.. so 20% below my TDEE would be 1472. So if I eat around there that should be enough to lose .5 lbs a week plus maintain muscle
alrighty0 -
so yes I am stressed
Stress is a beast. You'll be happier without it. Stress does not help you lose weight.
To reduce stress (and the hormones that get out of whack) get enough sleep. Make sure you're getting enough magnesium and Omega-3s. Laugh. Don't drink too much coffee or alcohol. But most importantly, to reduce stress, make sure you're eating enough to fuel your body. Seriously.
+1 the sleep, makes a huge impact on your cortisol levels.
1500 to 1600 calories would be a good goal as others have suggested. Adequate protein and fat are going to be crucial. Protein for maintaining muscle while losing and fat for proper nutrient absorption.0 -
so yes I am stressed
Stress is a beast. You'll be happier without it. Stress does not help you lose weight.
To reduce stress (and the hormones that get out of whack) get enough sleep. Make sure you're getting enough magnesium and Omega-3s. Laugh. Don't drink too much coffee or alcohol. But most importantly, to reduce stress, make sure you're eating enough to fuel your body. Seriously.
+1 the sleep, makes a huge impact on your cortisol levels.
1500 to 1600 calories would be a good goal as others have suggested. Adequate protein and fat are going to be crucial. Protein for maintaining muscle while losing and fat for proper nutrient absorption.
Yeah but I get 9-10 hours of sleep every night so that's not an issue for me lol love my sleep0 -
According to your ticker you only have about 8 lbs to lose. If so, you don't want to aim for 2lbs a week - that's too aggressive and would require too large a deficit.
A 15% cut from your TDEE would land you at about 1550+ cals a day, and even that might be pushing it with so little to lose. At this point you should focus less on the scale number and more on inches/fat lost, which this method is awesome at achieving.
Agreed.0 -
To my understanding, you should ALWAYS stay above your BMR. Take 20% away from your TDEE (Divide your TDEE by 10, multiply that number by two, and then subtract it from your TDEE) and have that be your goal. You can choose to add back in exercise calories or not, I personally do.
You should never eat less then your BMR, thats called a starvation diet, and we all know how unhealthy those can be. It is possible with exercise and exertion to drop below your BMR. Some types of athelats do this regularly. Though I am not sure I would recomend this on a daily basis.0 -
Can I just say thank you for taking on board what people are telling you even though it's different from what you asked. It is so refreshing to see someone listen and not claim to being bullied.
You have your priorities in the right place.0 -
Can I just say thank you for taking on board what people are telling you even though it's different from what you asked. It is so refreshing to see someone listen and not claim to being bullied.
You have your priorities in the right place.
Appreciate it.. I'm actually aiming for 1500 today.. feels AWESOME not to be hungry. and still worked out!
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Stress in general causes cortisol increases. You're planning a wedding, and we all know that is not stressful at all. Plus, you're calorie restricting, working out, and annoyed that you aren't losing since you have a timeline. All of those can cause you stress. Plus you have your job or school or whatever you do with your life.so yes I am stressed
Stress is a beast. You'll be happier without it. Stress does not help you lose weight.
To reduce stress (and the hormones that get out of whack) get enough sleep. Make sure you're getting enough magnesium and Omega-3s. Laugh. Don't drink too much coffee or alcohol. But most importantly, to reduce stress, make sure you're eating enough to fuel your body. Seriously.
+1 the sleep, makes a huge impact on your cortisol levels.
1500 to 1600 calories would be a good goal as others have suggested. Adequate protein and fat are going to be crucial. Protein for maintaining muscle while losing and fat for proper nutrient absorption.
Yeah but I get 9-10 hours of sleep every night so that's not an issue for me lol love my sleep
Cortisol can cause water retention that can mask some weight differences, but again, I'd stop focusing on the scale. Try to measure success in different ways. I weigh myself, I take measurements weekly, I take pictures monthly, and I go by how my clothes are fitting me. Together, that gives me an ok picture of my success. Any one method gives me very skewed results (and that can be really frustrating).
The other thing to consider is that you may not need to lose weight. I think you've seen this before, but just to repeat, a lot of people who are looking to "lose that last few pounds" actually wants to "tone" or "tighten up". All of that usually translates to building muscle and losing a *little* bit of fat. Unfortunately, that goes pretty slowly.
Some things that could help:
Eat relatively high protein
Incorporate a progressive resistance program (weight training or body weight program with increasingly difficult exercises)
Ignore the scale.
Seriously. Ignore the scale. This is Staci; she is 11lbs heavier in the picture on the right:
You can read her entire story here:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/0 -
Stress in general causes cortisol increases. You're planning a wedding, and we all know that is not stressful at all. Plus, you're calorie restricting, working out, and annoyed that you aren't losing since you have a timeline. All of those can cause you stress. Plus you have your job or school or whatever you do with your life.so yes I am stressed
Stress is a beast. You'll be happier without it. Stress does not help you lose weight.
To reduce stress (and the hormones that get out of whack) get enough sleep. Make sure you're getting enough magnesium and Omega-3s. Laugh. Don't drink too much coffee or alcohol. But most importantly, to reduce stress, make sure you're eating enough to fuel your body. Seriously.
+1 the sleep, makes a huge impact on your cortisol levels.
1500 to 1600 calories would be a good goal as others have suggested. Adequate protein and fat are going to be crucial. Protein for maintaining muscle while losing and fat for proper nutrient absorption.
Yeah but I get 9-10 hours of sleep every night so that's not an issue for me lol love my sleep
Cortisol can cause water retention that can mask some weight differences, but again, I'd stop focusing on the scale. Try to measure success in different ways. I weigh myself, I take measurements weekly, I take pictures monthly, and I go by how my clothes are fitting me. Together, that gives me an ok picture of my success. Any one method gives me very skewed results (and that can be really frustrating).
The other thing to consider is that you may not need to lose weight. I think you've seen this before, but just to repeat, a lot of people who are looking to "lose that last few pounds" actually wants to "tone" or "tighten up". All of that usually translates to building muscle and losing a *little* bit of fat. Unfortunately, that goes pretty slowly.
Some things that could help:
Eat relatively high protein
Incorporate a progressive resistance program (weight training or body weight program with increasingly difficult exercises)
Ignore the scale.
Seriously. Ignore the scale. This is Staci; she is 11lbs heavier in the picture on the right:
You can read her entire story here:
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/
thank you! I have seen that before and keep it in mind a lot when I get frustrated. I have been weightlifting since beginning of January. I have seen some changes, however, not enough that I'm satisfied completely YET. I'm wondering if I'm gaining muscle because I am focusing on getting enough protein and weightlifting.. with cardio too. But I know I can't build muscle without a calorie surplus so I don't think that's it?0 -
Honestly, it's a waste of time trying to explain what we see on the scale. I'm convinced mine is possessed. Or it hates me. I see some changes during the month, but on progress picture day, it's always just about the same. But the pictures are different. Progress is progress, and even though you aren't satisfied, you're better than when you started. I'd suggest keeping at the lifting, make sure you get enough protein, and aim for 1500-1600 calories a day. And stick with it. Don't change something every two weeks if you don't see changes. It will get you where you need to be, but it might take a little while.thank you! I have seen that before and keep it in mind a lot when I get frustrated. I have been weightlifting since beginning of January. I have seen some changes, however, not enough that I'm satisfied completely YET. I'm wondering if I'm gaining muscle because I am focusing on getting enough protein and weightlifting.. with cardio too. But I know I can't build muscle without a calorie surplus so I don't think that's it?
Also, I work with a wedding photographer, so I spend a lot of time with brides. They are all super nervous about how they look and they stress about everything. Up front and before the wedding. During the wedding, you are going to care less. You will be the best dressed woman in the room and no matter what you think you look like, your fiance knows you are the most beautiful person he's ever seen. And everyone else will think you are beautiful too. Smile and enjoy your day. Your personality shining through will make far more of an impact than a few pounds difference. Honestly, the only bride I ever thought were ugly were when they were being horribly rude (and luckily that didn't last all day).0 -
Honestly, it's a waste of time trying to explain what we see on the scale. I'm convinced mine is possessed. Or it hates me. I see some changes during the month, but on progress picture day, it's always just about the same. But the pictures are different. Progress is progress, and even though you aren't satisfied, you're better than when you started. I'd suggest keeping at the lifting, make sure you get enough protein, and aim for 1500-1600 calories a day. And stick with it. Don't change something every two weeks if you don't see changes. It will get you where you need to be, but it might take a little while.thank you! I have seen that before and keep it in mind a lot when I get frustrated. I have been weightlifting since beginning of January. I have seen some changes, however, not enough that I'm satisfied completely YET. I'm wondering if I'm gaining muscle because I am focusing on getting enough protein and weightlifting.. with cardio too. But I know I can't build muscle without a calorie surplus so I don't think that's it?
Also, I work with a wedding photographer, so I spend a lot of time with brides. They are all super nervous about how they look and they stress about everything. Up front and before the wedding. During the wedding, you are going to care less. You will be the best dressed woman in the room and no matter what you think you look like, your fiance knows you are the most beautiful person he's ever seen. And everyone else will think you are beautiful too. Smile and enjoy your day. Your personality shining through will make far more of an impact than a few pounds difference. Honestly, the only bride I ever thought were ugly were when they were being horribly rude (and luckily that didn't last all day).
thank you very much
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