TDEE and BMR explanation

BMR is what your body burns to survive. If you were in a coma you would burn your BMR calories.

TDEE is what your body burns by adding activity to the mix, hard job, exercise, etc.

To lose weight you need to subtract a certain amount from your TDEE say, 15%. For you that would be approx 393 calories from 2621. So you should eat approx 2227 to lose weight. If you don't lose weight at that level you could drop more calories as needed. Using this method you do not eat back your calories burned.

Hope that helps

Inga

MFP is ....well here My Fitness Pal.

BMR is.....Basal (basic) Metabolic rate, in a nutshell it is roughly what your body needs to live and have proper organ function, pretty much if you were in a coma, it is what the doctors would need to give you.

TDEE is....Total Daily Energy Expenditure, what energy you burn daily being alive and going about your day including exercise that you regularly do.

So goal is above BMR and weight loss is deficient below TDEE....ie: Calories consumed - TDEE = Negative number means a deficient and weight loss, positive number is weight gain and zero is maintenance. 3500 calories is roughly a pound.

To lose weight with MFP's system which is NEAT (forgot what this acronym means, but daily activity except exercise). You set a calorie goal preferably above BMR and below NEAT, so let's say 1850 calories, then you exercise, estimate your burn (real pain in the butt) and eat those back so you NET goal (1850)

To lose with the TDEE method....you take TDEE and minus a percent 5,10,15,20% or 1000 calories (2lb per week loss), 500 calories (1lb pal), 250 calories (½lb pwl). You exercise on the schedule that you set TDEE at and do NOT eat the calories back, so daily you eat the same amount.

Some more basic info, the link is great.....

*Log EVERYTHING

*Weigh Solids

*Measure liquids

*Exercise for fitness
(weight lifting is my recommendation)

*Be Honest with Yourself

*Measure yourself, take silly pictures and then enjoy your progress.

And............

*****MOST IMPORTANTLY******

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READ THIS

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http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
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THEN READ IT AGAIN........ :drinker:


If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal