So, I've got my BMR, and TDEE...what's next?

Oranges00
Oranges00 Posts: 7
in Health and Weight Loss
So let me just quickly tell you my story...

I've always thought losing weight was easy, you just eat less and excersize more, and bob's your uncle!! But I found out that I was eating way too less than what I should've been eating. I was consuming 800 calories a day! So I quickly stopped, and return to my normal eating habits, this was about 2 months ago...

Now, I would like to lose 1-2 lbs a week, but I don't know how to go about doing it in a safe way...

My BMR is 1903
and TDEE is 2600

What I would like to know is, to lose 1-2 lbs a week, how many calories do I have to eat everyday, and how many calories do I need burn every day??

(p.s I'm an 18-year-old male if that helps)

Thank you for taking the time to read my post :)

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    If you know your TDEE, cut 20% of that number. Just make sure you log daily and use a food scale where ever you can.
  • DrJenO
    DrJenO Posts: 404 Member
    Your calorie burns are figured into your TDEE, so you don't need to worry about that.

    A generally acceptable method is to eat 20% less than your TDEE, so roughly 2100 cal per day for you. That assumes that your TDEE doesn't change (i.e., you keep your exercise consistent).

    If you have more to lose, you can go TDEE-25%. If you don't have that much to lose, you should go TDEE-10-15%.

    Good luck.
  • diannethegeek
    diannethegeek Posts: 14,776 Member
    Your TDEE would be how many calories you could eat to maintain your current weight. To lose 1 pound per week you'd subtract 500 calories from that number, so you could eat around 2100 calories. To lose 2 pounds per week (this is aggressive and really only recommended for those with 75+ pounds to lose) you'd subtract 1000 calories from your TDEE, giving you 1600 calories.

    Most people who use the TDEE method cut about 20% from their TDEE to figure their calorie goal, in this case that would be 2080 calories. But it's important to note that all of these numbers are just estimates. No one fits into the activity modifiers exactly and you may need a little trial and error to figure out where you feel best.
  • Oranges00
    Oranges00 Posts: 7
    Okay, so I need to eat 2100 calories, and keep my excersize amount the same? Okay, thanks guys :)
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Okay, so I need to eat 2100 calories, and keep my excersize amount the same? Okay, thanks guys :)

    Yep... the only time you would change it is if you modify your exercise program to include more or less exercise.
  • Oranges00
    Oranges00 Posts: 7
    Okay, so I need to eat 2100 calories, and keep my excersize amount the same? Okay, thanks guys :)

    Yep... the only time you would change it is if you modify your exercise program to include more or less exercise.

    What would happen, If I did a bit more excersize, but kept my intake the same??
  • Oranges00
    Oranges00 Posts: 7
    I hoover the whole house everyday, and that takes 25-30 minutes, and I walk about 20 minutes a day...

    But for the TDEE calculator, I said that I excersize 3 times a week....

    Is that okay?
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    I hoover the whole house everyday, and that takes 25-30 minutes, and I walk about 20 minutes a day...

    But for the TDEE calculator, I said that I excersize 3 times a week....

    Is that okay?

    that may be stretching it. Do you do any form of formal exercise? Also, if you exercise more and don't add more calories, you create a larger deficit. Depending on how much you weigh now, that may or may not be a bad thing. Those that are obese can have larger deficits, while a lean person should limit their deficit. You do this to help sustain your lean body mass.

    Also keep in mind, that a lot of this is trial and error. So eat a specific amount of calories daily, after 4 to 6 weeks, you can figure out how many calories you maintain at and you can reassess your deficit.

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