TDEE?

Pace1216
Pace1216 Posts: 12 Member
in Health and Weight Loss
Could someone please explain to me what the TDEE method is? I keep seeing references to this in other people's posts....

Replies

  • _KitKat_
    _KitKat_ Posts: 1,066 Member
    To get you TDEE first you need your BMR, the BRM is the calories your body needs to function if you never got out of bed or were in a coma. From that number your average activity is figured in and the calories you use daily for activity are then added to your BMR to get your TDEE. Most say to never eat below BMR and to aim for about 20% below your TDEE to create your deficient. When using this way, you do not eat back exercise calories because they are already figured in. Hope this made sense, there are a few great threads on how and why, I would link them but on my tablet it is a pain.
  • rduhlir
    rduhlir Posts: 3,550 Member
    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
  • AJ_G
    AJ_G Posts: 4,158 Member
    Terms:

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

    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.

    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')

    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.

    TDEE (Total Daily Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).


    MFP by default takes your gender, weight, and height and uses an estimate of your BMR+NEAT and works a deficit into it to give you a calorie goal to shoot for every day. This is why you need to log your exercise calories and eat them back. The disadvantage to the MFP system in my opinion is that most people tend to overestimate calorie burns and end up hurting their deficit because of it.

    You can also use the TDEE method where you calculate an estimate of your daily calorie burn based on your weekly activity level and work a deficit into that. The advantage to the TDEE system is that you eat the same amount of calories every day no matter whether you exercised or not.
  • heybales
    heybales Posts: 18,842 Member
    Best to compare to the one you know, MFP.

    MFP Method:
    Calculate non-exercise maintenance - say 2000.
    Take deficit to lose weight - say 500.
    Set eating goal - 2000 - 500 = 1500 for non-exercise days

    You exercise and log your workout - say 300 calories.
    Maintenance went up - 2000 + 300 = 2300.
    Take deficit to lose weight - 2300 - 500 = 1800.

    You create the same deficit with or without exercise. You eat different amounts daily. Your motivation to exercise is to get to eat more, knowing you will still lose weight. Great for really varied routines or iffy workouts.

    TDEE deficit method:
    Calculate maintenance including exercise, looking at the week but averaged to daily level - say 2200.
    Take deficit to lose weight - say 500 (or traditionally a 10-20% depending on amount left to lose).
    Your daily eating goal - 2200 - 500 = 1700 for all days.

    You log your exercise after you meet your daily eating goal so your macros aren't screwed up, or log as 1 calorie.

    You create a different deficit every day. You eat the same amount daily, perhaps making planning easier. Your motivation to exercise is the fact you already planned it so you better or you don't lose weight.
    Creates the misconception that exercise is for weight loss. Only true if your eating level was expecting it.
    Great for a steady routine and meal planning.
  • sunstarz80
    sunstarz80 Posts: 43 Member
    Following so I can find this later.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Terms:

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

    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.

    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')

    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.

    TDEE (Total Daily Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).


    MFP by default takes your gender, weight, and height and uses an estimate of your BMR+NEAT and works a deficit into it to give you a calorie goal to shoot for every day. This is why you need to log your exercise calories and eat them back. The disadvantage to the MFP system in my opinion is that most people tend to overestimate calorie burns and end up hurting their deficit because of it.

    You can also use the TDEE method where you calculate an estimate of your daily calorie burn based on your weekly activity level and work a deficit into that. The advantage to the TDEE system is that you eat the same amount of calories every day no matter whether you exercised or not.

    the only thing I will add is that if you calculate your TDEE and you don't do your exercise you said you would...it can backfire as well.

    Normally I would suggest TDEE for those lifting (because burns are hard to get for that) or if you are in a consistent exercise routine that you can guarantee within 90-95% of the time you are going to follow.

    To get past the faults of NEAT is to eat back 50-75% of your exercise calories....

    I personally used NEAT when I started and it worked out very well......I then switched to TDEE-20%...and it actually was my NEAT number + Exercise...so normally it is 6 of one and half dozen of the other (because in both cases my aim was 1lb a week)
  • Pace1216
    Pace1216 Posts: 12 Member
    Thank you everyone for your great responses. This helps a lot, and does make sense now!!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
    Awesome thread - best move I ever made was reading this topic (and re-reading, over and over!), and putting it into practice. That was over two years ago, and I have had my best success with dropping the fat and keeping it off.
  • bryant28408
    bryant28408 Posts: 52 Member
    Awesome source of well documented material. Thanks!

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