Another BMR/TDEE question......I just don't get it.

Okay, so I'm 5'4.75", weigh 175 pounds, and exercise five times a week (BodyPump twice a week and either Zumba or BodyCombat the other three days). I went to http://iifym.com/tdee-calculator/, and found out that my BMR is 1520, and my TDEE is 2224. What the heck do I do with this info? All I've got so far is that 1520 calories is what my body needs to function at the bare minimum. And I know it's a matter of personal preference, but what have you all found is more effective? Weight loss the MFP way or the BMR/TDEE way?

Typically just eat 20% below TDEE everyday and don't log any cals burned from exercise on MFP. so that would be 1779 cals/day

TDEE just makes it so your exercise calories are already included in your calorie count rather than having to eat them back, you are just eating them up front.

I've found it easier for me to do the TDEE method. Same calorie goal every day, and I like the fact that I know my calorie parameters and can eat in between them to lose, or go all the way to TDEE and maintain.

Generally you take a cut form your TDEE number. The percentage varies depending on how much you have to lose, but anywhere from 10-20%, and staying above BMR (so if a 20% cut takes you below BMR, then cut less). This is also assuming you have figured exercise into your TDEE number, so you eat to goal every day and do not eat back exercise cals. To avoid changing your goals when you enter exercise into MFP, log the calorie burn as .1 and the computer will log it as 0 cals burned. You can always make a note of the actual burn in the exercise title or notes at the bottom if you want to keep track.

I've been eating this way for over 2 years now and I love it. I've reached goal weight, lost inches and am still lowering my body fat percentage. Best part is that it's sustainable - I am in this for life.

The info and calculators I used are here - step by step info, links to different calculators, but they are similar. http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13

You might get varying numbers from different calculators, but make sure you're using one that takes body fat % into account when figuring your BMR. And whichever one you go with, stick with it for at least 4-6 weeks, the re-evaluate and make adjustments if needed.

Good luck!

500 calories under your TDEE would put you on a 1lb per week weight loss track. Erickirb said not to log your cals burned on MFP, that's correct. Once you've adjusted your diary settings, you'll have already accounted for your workouts within the TDEE.

The next step is to find out what macros you want.

Macros being Protein, Carbs, and Fat. You'll likely want/need to consume 1g of protein per lb of bodyweight. Then consider your fat and carbs. Do a few internet searchs for how much fat/carbs you should eat.

Feel free to message me if you have any questions Koosie

: )

I love that you're asking this. A year or two ago I lost 30 pounds using the MFP style of 1200 calories per day + whatever eating back whatever I exercised during the day. The problem was I noticed I was getting sick a lot. (Sinus infections, sore throats, tired all the time, etc.)

I was using the TDEE method for a couple months and hadn't lost a single pound. I was getting super frustrated. So, I switched back to the MFP style and have lost 2 pounds per week for 2 weeks. Just scared I'll start getting sick again.

All calories are not created equal. You can't just say you're going to eat X number of calories and that be that. It's important to stick to your macro nutrient goals. This will ensure that you are fueling your body properly, adequately, and providing it an optimal environment for growth/improvement.

I love that you're asking this. A year or two ago I lost 30 pounds using the MFP style of 1200 calories per day + whatever eating back whatever I exercised during the day. The problem was I noticed I was getting sick a lot. (Sinus infections, sore throats, tired all the time, etc.)

I was using the TDEE method for a couple months and hadn't lost a single pound. I was getting super frustrated. So, I switched back to the MFP style and have lost 2 pounds per week for 2 weeks. Just scared I'll start getting sick again.

MFP + eating back your exercise calories is exactly the same as TDEE

Not sure how one would make you sick and not the other lol

Tread lightly young one...tread very lightly. You shall quickly incur the wrath of the TDEE Warriors.

Would I eat that same number of calories (1779) even on days that I don't exercise? My job is 100% sedentary.

Yes you would. You are fueling your exercise but your body takes days to recover so you should eat at that level on all days. If you use the TDEE method you just take your TDEE, subtract a certain amount from it (like 20%) and eat that. I heard someone suggest 1800 that seems reasonable.

Eat 1800 calories every day regardless of exercise and keep your routine. If you change your exercise routine reassess your TDEE and adjust accordingly.

Thank you for asking this! I didn't get it either. I almost think that I was so reading too much into it. The responses are helpful!

Katch-McCardle would have me eating 1500 calories while Miffler and Harris-Benedict have me eating 1900.... So which one is more accurate as an obese woman?

According to Tom Venuto, Katch-McCardle is the most accurate since it accounts for body fat, especially for people with body fat percentages higher or lower than average. But since they are all estimates you are going to have to adjust based on results anyway.

I don't know for sure, but the information that I got from the website below said this:

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

*** If you are fairly muscular and lean (4-pack abs or better), I would recommend the Katch-McArdle formula. If you are just starting on your fitness journey and are not yet strong or lean then I recommend the Mifflin-St Jeor equation. ***

I am by no means an expert on this, so don't know if you should listen to me