Calorie Def/TDEE Can't Calculate or Understand

TLB86
TLB86 Posts: 275 Member
in Health and Weight Loss
So... I've heard a lot about this TDEE lifestyle rather than calorie def! I know there are other threads out there but I can't get my voluptuous head around them. Is TDEE difficult to log/eat without much faffing about with all the %'s?

Sorry it's gonna be long, I went onto http://scoobysworkshop.com/accurate-calorie-calculator/ and got the below:

MEASUREMENTS
201lbs
169cm
3-5hrs/wk of moderate exersice (do around 4hrs gym/classes/weights)
Goal to Lose Fat - 20% calorie reduction

RESULTS
Your Daily Calorie Requirements Your Projected Weight Loss*
Basal Metabolic Rate (BMR) - 1670
Daily calories to maintain weight (TDEE) - 2297
Daily calories based on goal in step 6 - 1837

Is this correct? Isn't 1837 to high? MFP says to eat 1500 for 1lb weight loss?

I originally lost 22lb using the 1200 calorie diet but then put 5lb on the beginning of this year and went to 17lb loss!! I just can't seem to get myself back on track and losing again! I am on holiday next week so thought I could get things organised for when I get back and give myself a right good kick in the *kitten*.

Thank you for any replys in advance!! :flowerforyou:

Replies

  • 3laine75
    3laine75 Posts: 3,069 Member
    Set MFP to 0.5 lb loss a week, adjust the macro % to what you need and try it out for a few weeks.

    Don't eat back exercise cals if you're using TDEE - either don't log it or make your own '1 cal burn exercises'.
  • jenanon1
    jenanon1 Posts: 58 Member
    Lots of people know loads more about tdee etc than me, but here goes. TDEE is your total daily energy expenditure, which includes your exercise. Mfp calculates a different way and is based around eating back your exercise calories. Tdee doesn't want you to eat back your exercise calories, hence is higher. HTH :)
  • emmaxbon
    emmaxbon Posts: 123 Member
    TDEE is still a calorie deficit. It simply means that you have factored your exercise / daily activity into your calculation rather than having to add / eat back exercise calories as you would do if using the MFP approach.
  • sijomial
    sijomial Posts: 19,809 Member
    Is this correct? Isn't 1837 to high? MFP says to eat 1500 for 1lb weight loss?
    You are comparing two different methods - MFP is actually saying to eat 1500 + exercise calories, which is probably very similar to your 1837 TDEE minus 20% number. *

    Only way you will know is by trying. Both methods just give you a reasonable start point. Adjust after a few weeks based on actual results.


    (* - Also MFP doesn't work by percentages so you will get another small variable in comparing calculations.)
  • TLB86
    TLB86 Posts: 275 Member
    Aaahhh.... the jigsaz is finally clicking into place!! Thanks guys & gals.

    BUT is the way TDEE difficult to log/eat without much faffing about? Obvs it has the 40% protien, 40% carb and 20% fat instead of just eating what you want but under your cals? Also as the fat should this be good fats like advocado and oils NOT fatty meats?

    Sorry for the Q's.

    I'll give it a try after my hols as I'll probably be sick of junk after it anyway and I'm thinking that's what the TDEE is all about just not easting crap.
  • emmaxbon
    emmaxbon Posts: 123 Member
    You should still be trying to hit your macros (the 40 / 20 / 20) even if you are using the MFP method rather than TDEE. The only difference is the way you would log your exercise.
  • TLB86
    TLB86 Posts: 275 Member
    Oh ok. Here's me thinking as long as it's under calories it's fine! I know deep down it's not but it was working! Maybe it'd work more/quicker if I hit macros then. The website has put me at 40C/ 40P/ 20F so I'll give it a go
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    Oh ok. Here's me thinking as long as it's under calories it's fine! I know deep down it's not but it was working! Maybe it'd work more/quicker if I hit macros then. The website has put me at 40C/ 40P/ 20F so I'll give it a go

    TDEE method doesn't work any better than the NEAT method (MFP method) if you aren't logging accurately. Which means weighing solids measuring liquids and using the correct entries.

    If you hit Macros you should be hitting calories too.

    TDEE is usually used by those who have consistent regular exercise or are doing exercises where burns are hard to calculate such as weight lifting.

    I follow TDEE method and have since Sept 2013 but my excercise is very consistent, I also subscribe to IIFYM and I manage to hit them usually or go over on Fats and under on Carbs and add in treats as well.
  • TLB86
    TLB86 Posts: 275 Member
    I exercise regularly:

    Monday - 10 mins cardio (200cals) & 45 mins boxfit & once every 2 weeks do body conditioning after
    Tuesday - Day Off
    Wednesday - 10 mins cardio (200cals) & 45 mins spin & possible 10-15mins of weights/sit ups
    Thursday - 35 mins jogging & 1hr of bootcamp/circuits
    Friday - Day Off
    Saturday - 1hr30mins cardio & weights/sit ups (mixture, maybe 60/30)
    Sunday - 1hr Spin

    Just weekends are awful lately which have caused me to a) go over and b) miss Sunday Spin sessions!

    So even though TDEE has put me at X calories even though I don't workout every day I can still eat this daily?

    I think the 1200 calories made me stall also afte 20lbs
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I exercise regularly:

    Monday - 10 mins cardio (200cals) & 45 mins boxfit & once every 2 weeks do body conditioning after
    Tuesday - Day Off
    Wednesday - 10 mins cardio (200cals) & 45 mins spin & possible 10-15mins of weights/sit ups
    Thursday - 35 mins jogging & 1hr of bootcamp/circuits
    Friday - Day Off
    Saturday - 1hr30mins cardio & weights/sit ups (mixture, maybe 60/30)
    Sunday - 1hr Spin

    Just weekends are awful lately which have caused me to a) go over and b) miss Sunday Spin sessions!

    So even though TDEE has put me at X calories even though I don't workout every day I can still eat this daily?

    I think the 1200 calories made me stall also afte 20lbs

    Your TDEE is maitenance so you subtract off a percentage...TDEE-20% typically equals 1lb a week weight loss. My TDEE is 2137,....for me to lose weight I eat 1750-1900 a day for 1/2 lb to 1lb a week weight loss.

    If at 1200 you weren't losing then chances are you were eating more than you thought. To lose weight regardless of which method you have to log accurately which means weighing solids, measuring liquids and using the correct entries.
  • TLB86
    TLB86 Posts: 275 Member
    Your TDEE is maitenance so you subtract off a percentage...TDEE-20% typically equals 1lb a week weight loss. My TDEE is 2137,....for me to lose weight I eat 1750-1900 a day for 1/2 lb to 1lb a week weight loss.

    If at 1200 you weren't losing then chances are you were eating more than you thought. To lose weight regardless of which method you have to log accurately which means weighing solids, measuring liquids and using the correct entries.
    [/quote]

    Yeah my TDEE is 1837 calories to lose 1lb - 1.5lb p/w (I have a bit to lose)!!

    I was originally losing on 1200 calories but after getting to 22lb it stalled then Xmas came and went, birthdays came and went and so did my determination. It's taken me 5lb back on to realise this is stupid and I need to get a grip!! Til no my clothes still fit but would hate to be in the size I was.

    I have worked my macros to be 50/30/20 and have done a trial run today and think I can do this! So once I'm back off my hols afer the bank holiday I'll be on it and will rope my man in too as he wants to lose some tum.

    Thanks for your reply SezxyStef I need someone to tell me like it is :drinker:
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Your -20% comes to 450 calories (estimated), which is close enough to MFP's 500 for 1 lb loss to be no difference.

    The two differences you should see with TDEE method is (a) you will be able to eat more on exercise off days and a little less on exercise days, since the exercise is averaged over the week; and (b) you won't have to mess with logging exercise or estimating exercise calories.

    Like people said above, the total calories will be about the same as if you were using MFP and eating back exercise calories.

    Both the Scooby site and MFP have recommended macros, but you don't need to use those. That's something other than the TDEE method. People vary on what macros work for them and their goals. The Scooby one is probably more protein than you need, but like others have said try it for a while (or the macros you identified below are fine too) and see how it works for you. For losing weight it's basically calories, although making sure you have enough protein/eat healthy in general is going to probably help you feel full and energetic and help maintain muscle mass, especially as you are working out.
  • onetallmamma
    onetallmamma Posts: 10 Member
    Great breakdown of info. Thanks all!
  • TLB86
    TLB86 Posts: 275 Member
    Just a big thanks to everyone's replies!!! :drinker:

    I understand more now and feel I can get back on track once my holidays are up (having a trial run for the few days up to it).

    I love that I can eat more on non exercise days so will stick to the average week calories rather than tracking each day as it is (exercise etc). Now just to try and fill up on calories :-D I think today I may be going over on carbs though :embarassed:

    Wish me luck

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