Calculating Calories from BMR/TDEE

nikir37
nikir37 Posts: 27 Member
in Health and Weight Loss
Hi since joining MFP I have been following 1200 calories a day without eating back any exercise calories I burn. I saw an initial loss but now I have slightly stalled. I have read on forums people talking about their BMR and TDEE to calculate the number of calories they can consume whilst still losing weight.

Can anyone help me work out from my stats what number of calories I should eat? I manage on 1200 without feeling hungry all the time but if I could get away with eating more and still lose weight then that would be awesome! :D

According to Fitness Frog my BMR is 1450 cals and my TDEE is 1944 cals.

If anyone could help me on this it would be appreciated :) x

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    How long has no scale weight lost been going on? Also for moments like this you got to mix it up. Also what are your macro for MFP?
  • nikir37
    nikir37 Posts: 27 Member
    It's been a few weeks now. My macros (if this is what they are ha ha) are 150g carbs, 40g fat and 60g protein. I'm always under on my fat and match carbs and protein well. I sometimes go over on my carbs as I eat a lot of fruit.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    According to that site to lose weight your calories should be 1600 to lose 1lb a week.

    That is TDEE-20%

    But with only about 10 to get you should really go with TDEE-10% which is about 1750...

    That means being very accurate with your logging. Using a food scale, logging everything and choosing correct entries.

    Using TDEE you do not eat exercise calories back so if you want to log exercise change calories to 1.

    A "stall" usually indicates water retention etc...I wouldn't worry about it if you are being accurate with your logging.
  • nikir37
    nikir37 Posts: 27 Member
    Wow that's a lot higher than 1200 cals! I'm a bit scared to eat that much ha ha
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Your diet does not seem to be the problem. Now let's take a look at the fitness side. Yes you can lose weight with only diet. Exercise makes weight lost way easier. What is your work out routine for the past two weeks? Also look at the reports and find your sodium and see how many mg you are consuming? Sodium will make your body hold on to the water.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Wow that's a lot higher than 1200 cals! I'm a bit scared to eat that much ha ha

    Don't be...just start upping 100 a day weekly...don't do it all at once...

    and like I said you have to be accurate...

    I lose on 1800 calories a day...that is TDEE-20%...I will be moving that up to 1900 soon as it used to be TDEE-10% but with my workouts my TDEE has increased.
  • nikir37
    nikir37 Posts: 27 Member
    I'm always well under on my sodium so I don't think it's water retention. I exercise at least 3 times a week doing mostly cardio. I do a body step class, play badminton twice a week, swim a couple mornings before work and jog about 2K a couple times a week. I do weights sometimes but I want to lose more fat before I start building muscle.

    Think I will try that idea and eat 1300 cals next week see how I get on :) Loving the idea of eating more!
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I'm always well under on my sodium so I don't think it's water retention. I exercise at least 3 times a week doing mostly cardio. I do a body step class, play badminton twice a week, swim a couple mornings before work and jog about 2K a couple times a week. I do weights sometimes but I want to lose more fat before I start building muscle.

    Think I will try that idea and eat 1300 cals next week see how I get on :) Loving the idea of eating more!

    Ok honestly try it the upping calories since a lot of people agree with that. If that does not work then there is more to your body with calories in and calories out. Then come to me because I kind of think know why your body is doing what it is doing.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I'm always well under on my sodium so I don't think it's water retention. I exercise at least 3 times a week doing mostly cardio. I do a body step class, play badminton twice a week, swim a couple mornings before work and jog about 2K a couple times a week. I do weights sometimes but I want to lose more fat before I start building muscle.

    Think I will try that idea and eat 1300 cals next week see how I get on :) Loving the idea of eating more!

    Sometimes trial and error is the best way to push yourself through a plateau or a stall in weight.
  • csy108
    csy108 Posts: 58 Member
    I do weights sometimes but I want to lose more fat before I start building muscle.

    Most people on here agree that the best time to start resistance exercises is right at the start of your efforts to lose fat. I used to always start with weights and an eating plan at the same time, but if I didn't see weight loss on the scale I'd quit weights after a few sessions and tell myself, "I'll worry about muscle after I lose weight."

    All of those grand fat loss efforts failed in the past.

    Now, besides ensuring that I eat a calorie deficit, I'm doing two things I've never, ever done before. Lifting weights every other day (not a very comprehensive plan, but one I can stick with for now) and trying hard to eat enough protein every single day. I haven't seen the scale move much, but I feel much better already, clothes are already starting to fit better, and I'm much, much stronger. I'm pretty confident that every day my body is taking that calorie deficit out of fat and not the lean muscle I already had.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    I do weights sometimes but I want to lose more fat before I start building muscle.

    Most people on here agree that the best time to start resistance exercises is right at the start of your efforts to lose fat. I used to always start with weights and an eating plan at the same time, but if I didn't see weight loss on the scale I'd quit weights after a few sessions and tell myself, "I'll worry about muscle after I lose weight."

    All of those grand fat loss efforts failed in the past.

    Now, besides ensuring that I eat a calorie deficit, I'm doing two things I've never, ever done before. Lifting weights every other day (not a very comprehensive plan, but one I can stick with for now) and trying hard to eat enough protein every single day. I haven't seen the scale move much, but I feel much better already, clothes are already starting to fit better, and I'm much, much stronger. I'm pretty confident that every day my body is taking that calorie deficit out of fat and not the lean muscle I already had.

    AH welcome to the level of knowing how eventually fat will just melt away and the new smaller stronger you comes to surface. Keep it up.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    You can do it that way of more cardio then weight training. If all you really want is weight scale lost. But let me ask you a question what if you are able to burn 100 more calories everyday doing nothing siting down and watching tv, reading, even sleeping. Would you want to know how its like you are physically not doing anything but your body calories burn per day increases. Females cannot look like a man without steroid. Your body does not produce enough testosterone to do so.

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