Your results from the TDEE/BMR method?

Few people on here 'eating back' used calories during exercise! You DO NOT eat those calories back! They're accounted for when calculating your TDEE. Do not eat them back.

I use MFP but do not even log the exercises that I do, no need really.

Calculate your TDEE, eat 20% less than that every day of the week. Train at the level you input and you'll lose weight. DO NOT eat back burnt cals as you'll never lose weight!

Thank you.

MFP BMR plus eating back half of my exercise cals = approx 1550

TDEE - 20% = approx 1500

I'm aiming for 1500 cals/day, exercise cals burned on top of that deficit is a bonus.

I'm ignoring the whole "net calorie" thing ... I find it way too confusing.

Again, thanks.

You are almost identical to me (age, weight, exercise). I have MFP set to 1500 calories. I have my Macros set to Protein 45%, Carb - 30% and Fat - 25%. If you don't know this, you can override all of MFP settings in your setup to the %'s you want. I do log exercise but just to track my workouts. I enter exercise calories at "1" when I do this so it does not affect my 1500 calories. I do not eat back my calories burned during workouts because I want to lose weight. If you log your exercise don't forget to change the calories or it will add them back in for you to eat. As you lose or don't lose you can adjust your Macro's up and down and see what gets you going again. You should not reduce your calories because you workout. If anything based on everyone else's comments you might increase them.

Few people on here 'eating back' used calories during exercise! You DO NOT eat those calories back! They're accounted for when calculating your TDEE. Do not eat them back.

I use MFP but do not even log the exercises that I do, no need really.

Calculate your TDEE, eat 20% less than that every day of the week. Train at the level you input and you'll lose weight. DO NOT eat back burnt cals as you'll never lose weight!

Thank you.

MFP BMR plus eating back half of my exercise cals = approx 1550

TDEE - 20% = approx 1500

I'm aiming for 1500 cals/day, exercise cals burned on top of that deficit is a bonus.

I'm ignoring the whole "net calorie" thing ... I find it way too confusing.

Again, thanks.

Ohh I misunderstood-- didn't you say above that you wanted to eat back exercise calories?


Now *I'm* confused.

I did ... I do. Then someone else says don't. Ack!

From everything that I've read, the number of consumed cals: MFP plus eating back half your exercise cals ends up being pretty much the same as TDEE -20%, for me that number is approx 1500 cals/day. If I have a day or two where I don't exercise, drop the cals down to 1350. Well, at least that's how I'm figuring it. The whole "net calorie" thing just completely confuses me. I can't see eating back all my exercise cals in order to have my "net" cals equal my BMR #. If I eat 1500 cals/day that's an amount which gives me a deficit to lose just under 1 lb/wk, then I exercise to bump that deficit to just over 1 1lb/wk. That's the theory anyway! I'm just in a two week stall and thought I was eating too little ... or too much so needed clarification.

On the non-confusing side, I just bought some Bocca Burgers and had one in a low carb wrap with some veggies and lite ranch dressing. Very tasty!

Few people on here 'eating back' used calories during exercise! You DO NOT eat those calories back! They're accounted for when calculating your TDEE. Do not eat them back.

I use MFP but do not even log the exercises that I do, no need really.

Calculate your TDEE, eat 20% less than that every day of the week. Train at the level you input and you'll lose weight. DO NOT eat back burnt cals as you'll never lose weight!

Thank you.

MFP BMR plus eating back half of my exercise cals = approx 1550

TDEE - 20% = approx 1500

I'm aiming for 1500 cals/day, exercise cals burned on top of that deficit is a bonus.

I'm ignoring the whole "net calorie" thing ... I find it way too confusing.

Again, thanks.

Ohh I misunderstood-- didn't you say above that you wanted to eat back exercise calories?


Now *I'm* confused.

I did ... I do. Then someone else says don't. Ack!

From everything that I've read, the number of consumed cals: MFP plus eating back half your exercise cals ends up being pretty much the same as TDEE -20%, for me that number is approx 1500 cals/day. If I have a day or two where I don't exercise, drop the cals down to 1350. Well, at least that's how I'm figuring it. The whole "net calorie" thing just completely confuses me. I can't see eating back all my exercise cals in order to have my "net" cals equal my BMR #. If I eat 1500 cals/day that's an amount which gives me a deficit to lose just under 1 lb/wk, then I exercise to bump that deficit to just over 1 1lb/wk. That's the theory anyway! I'm just in a two week stall and thought I was eating too little ... or too much so needed clarification.

On the non-confusing side, I just bought some Bocca Burgers and had one in a low carb wrap with some veggies and lite ranch dressing. Very tasty!

Okay I mean this in the kindest way possible. Just pick one. Either one. Doesn't matter. Stick with that for 4 weeks without deviating. Don't do TDEE method except on non exercise days-- that's not how TDEE method works. If you're doing TDEE method then you eat the same amount every day regardless.

After 4 weeks, look at your progress. Did you gain weight? If so, lower calories a bit. Did you lose weight? Great. Keep doing that. Did you maintain? Great, lower calories a little bit. Do the new calorie level for 4 weeks. Lather, rinse, repeat. :flowerforyou:

.

Was unaware of this.

Thanks, appreciate it.

Nice flowers.

Hi Everyone!
Sorry, i know everyone has TDEE/BMR up to their eyeballs!!
Just to be sure, i wont baffle you all with my stats but say, on a Friday, I dont work out - do I still eat my TDEE minus 20%?
I put my activity as moderate as I work out 6 times a week.
See below:
Monday - Morning run - 200 cals
Tuesday - Body Burn class - 600 cals
Wednesday - Morning run - 200 cals
- Bikram Yoga - 300 cals
Thursday - Body Burn class - 600 cals
Friday - no exercise
Saturday - Body Burn class - 600 cals
Sunday - No exercise

My BMR is 1485
My TDEE is 2237

TDEE minus 20% is 1790

So on a Friday and Sunday should I just eat my BMR calories? 1485? and only eat 1790 the days im working out?

Thanks everyone!