Does your BMR and TDEE change as you lose weight?
ShortButNotSmall
Posts: 6 Member
Question as in the title 
(assuming your level of activity stays the same) and also do they change if/as you gain muscle too? I've just been wondering if mine will be the same or not when I reach my goal and while working to it. Hope this isn't a silly question.
(assuming your level of activity stays the same) and also do they change if/as you gain muscle too? I've just been wondering if mine will be the same or not when I reach my goal and while working to it. Hope this isn't a silly question. 0
Replies
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Yes. Generally lower as you lose weight and vice versa.0
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Really? damnDeguelloTex wrote: »Yes. Generally lower as you lose weight and vice versa.
how does gaining muscle affect BMR and TDEE though? 0 -
BMR will, although I don't know by how much and offsetting it by an increase in musculature could be conceivable
of course your TDEE depends a lot more on your activity and exercise levels.
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ShortButNotSmall wrote: »
Really? damnDeguelloTex wrote: »Yes. Generally lower as you lose weight and vice versa. how does gaining muscle affect BMR and TDEE though?
Gaining a pound of muscle will result in you burning about 5 to 10 more calories per day (about the same number of calories as you would burn by chewing gum).0 -
There's a formula to calculate TDEE that accounts for body fat %. Here you go, it's the last one: http://iifym.com/tdee-calculator/0
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.0
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TDEE is different every day.
BMR changes mostly in relation to size, body composition is a minor component.0 -
I don't know the rate of change, but I just played with the TDEE calculator. I plugged in different weights and activity levels to see what it gave me for now and then as I get closer to goal. It was pretty exciting to see how much I could eat every day to maintain my goal weight.Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your current average TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.0 -
Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
I am already on it. I want a full four weeks of numbers to use and I am in week three, which is why I am estimating to within 100 right now. Final number will come in about 10 days.
Do you know how much I should be reducing it as I lose, or should I recalculate each time?
ETA: for the fun of it, I am also running a side calculation using the TDEE I get from my Fitbit to see what it says and how in compares to my "real time" numbers. Right now, it is a little lower.
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For me my BMR has gone down a bit maybe...per calculations at my heaviest it was 1670...60lbs later and a couple years it's 1450...but my TDEE has changed.
When I was 205 doing little exercise my TDEE was 2000...it is now 2000-2500 depending on if I am lifting only or add in cardio...60lbs later and a couple years...
I am personally good with that...doesn't bother me a bit.0 -
When I plug it into the calculator, it takes about 30 lbs before there's a 100 calorie difference for me with a moderate lowering of body fat. It went from 1875 for my current stats to 1773. Not a lot of change for the amount of weight lost. This is for a short person (5'3") who works out 4x/week. Now, if I lose more body fat my TDEE goes up to 1987 with BMR following suit. This is why I'm strength training while losing!
I seem to recall that you should recalculate every 10 lbs, or so.0 -
Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
I am already on it. I want a full four weeks of numbers to use and I am in week three, which is why I am estimating to within 100 right now. Final number will come in about 10 days.
Do you know how much I should be reducing it as I lose, or should I recalculate each time?
ETA: for the fun of it, I am also running a side calculation using the TDEE I get from my Fitbit to see what it says and how in compares to my "real time" numbers. Right now, it is a little lower.
Why complicate things?0 -
TimothyFish wrote: »Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
I am already on it. I want a full four weeks of numbers to use and I am in week three, which is why I am estimating to within 100 right now. Final number will come in about 10 days.
Do you know how much I should be reducing it as I lose, or should I recalculate each time?
ETA: for the fun of it, I am also running a side calculation using the TDEE I get from my Fitbit to see what it says and how in compares to my "real time" numbers. Right now, it is a little lower.
Why complicate things?
I thought you don't count calories. What she is figuring out is what all people who count calories should be doing as there weight changes.
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according to my MFP average gross calories compared to weight loss over 30 days my TDEE is 2300
according to my average recorded TDEE on fitbit (HRM used to overwrite steps during workout) my TDEE is 2100
*ponders* that may well explain why I'm finding finding my maintenance a little tricky atm0 -
I've no idea what my body fat percentage is thoughaudiojister wrote: »There's a formula to calculate TDEE that accounts for body fat %. Here you go, it's the last one: http://iifym.com/tdee-calculator/
I'd guess it's quite high, seeing as I'm only 5'1" and around 227lbs. 0 -
Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
I am already on it. I want a full four weeks of numbers to use and I am in week three, which is why I am estimating to within 100 right now. Final number will come in about 10 days.
Do you know how much I should be reducing it as I lose, or should I recalculate each time?
ETA: for the fun of it, I am also running a side calculation using the TDEE I get from my Fitbit to see what it says and how in compares to my "real time" numbers. Right now, it is a little lower.
Loss of fat is only about 2 cals a day difference for each pound. Think you are going a little overboard with your quest for accuracy. Daily variations in activity and food are going to swamp the tiny effect of losing a few pounds over the course of weeks. Adjusting calories based on actual results seems far easier to me.0 -
Weight, age and height are the three factors that drive both0
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Oooh, I've just added that up myself and my current average TDEE would be 2415 then, whereas it'd be either 2163 or 2045 using that calculator link further up. Thanks for suggesting that, even though it wasn't aimed at me haha, something else to track and add to my Excel sheet, yayDoes anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your current average TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
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It went up?When I plug it into the calculator, it takes about 30 lbs before there's a 100 calorie difference for me with a moderate lowering of body fat. It went from 1875 for my current stats to 1773. Not a lot of change for the amount of weight lost. This is for a short person (5'3") who works out 4x/week. Now, if I lose more body fat my TDEE goes up to 1987 with BMR following suit. This is why I'm strength training while losing!
I seem to recall that you should recalculate every 10 lbs, or so.
even more reason for me to find a strength training routine I like, awesome.
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
That sounds way to high. Running your numbers through the K-M calculator I get a sedentary TDEE of ~1800-ish. That's before creating a deficit.
Instead of adjusting all the way down, seems easier to get your TDEE based on your goal weight/body composition and just eat that. Then you're already at maintenance calories by the time you get to your goal weight.0 -
ShortButNotSmall wrote: »
It went up?When I plug it into the calculator, it takes about 30 lbs before there's a 100 calorie difference for me with a moderate lowering of body fat. It went from 1875 for my current stats to 1773. Not a lot of change for the amount of weight lost. This is for a short person (5'3") who works out 4x/week. Now, if I lose more body fat my TDEE goes up to 1987 with BMR following suit. This is why I'm strength training while losing!
I seem to recall that you should recalculate every 10 lbs, or so. even more reason for me to find a strength training routine I like, awesome.
Yeah! Certainly gave me the motivation to go today
An accurate BF measurement would be nice, but trial and error would work. Just keep increasing by 100 over a period of time until we stop losing. The calorie window is still pretty small, but I'll take almost 2000 over less than 1800!0 -
Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
Suggest you work out your TDEE from your own numbers - which has the happy side effect of correcting any logging issues.
Add up total number of calories eaten in last four weeks, add 3500 for each pound lost in that time. Divide by 28.
I am already on it. I want a full four weeks of numbers to use and I am in week three, which is why I am estimating to within 100 right now. Final number will come in about 10 days.
Do you know how much I should be reducing it as I lose, or should I recalculate each time?
ETA: for the fun of it, I am also running a side calculation using the TDEE I get from my Fitbit to see what it says and how in compares to my "real time" numbers. Right now, it is a little lower.
Loss of fat is only about 2 cals a day difference for each pound. Think you are going a little overboard with your quest for accuracy. Daily variations in activity and food are going to swamp the tiny effect of losing a few pounds over the course of weeks. Adjusting calories based on actual results seems far easier to me.
The daily variations in activity and food is exactly why I am using 4 weeks worth of my actual numbers. I want to get an average in order to eliminate as many variables as possible.
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
That sounds way to high. Running your numbers through the K-M calculator I get a sedentary TDEE of ~1800-ish. That's before creating a deficit.
Instead of adjusting all the way down, seems easier to get your TDEE based on your goal weight/body composition and just eat that. Then you're already at maintenance calories by the time you get to your goal weight.
Actually, I have run my numbers through several calculators and get a TDEE anywhere from 2600-2900. Using my actual numbers for April I get 2624. My Fitbit TDEE for April is 2538.
My NEAT is 1740.
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
That sounds way to high. Running your numbers through the K-M calculator I get a sedentary TDEE of ~1800-ish. That's before creating a deficit.
Instead of adjusting all the way down, seems easier to get your TDEE based on your goal weight/body composition and just eat that. Then you're already at maintenance calories by the time you get to your goal weight.
Actually, I have run my numbers through several calculators and get a TDEE anywhere from 2600-2900. Using my actual numbers for April I get 2624. My Fitbit TDEE for April is 2538.
My NEAT is 1740.
If you're not using Katch-McCardle (and if you don't know you are, you aren't) your numbers are guaranteed to be too high.
I'm a 6'1" male with 160 pounds of LBM - there is no way your TDEE is nearly as high as mine.
According to the numbers you just gave, you're adding an average of 1000 calories/day of intentional exercise - that's also a bit dubious.
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DeguelloTex wrote: »Yes. Generally lower as you lose weight and vice versa.
However, exercising does raise your TDEE.0 -
For me my BMR has gone down a bit maybe...per calculations at my heaviest it was 1670...60lbs later and a couple years it's 1450...but my TDEE has changed.
When I was 205 doing little exercise my TDEE was 2000...it is now 2000-2500 depending on if I am lifting only or add in cardio...60lbs later and a couple years...
I am personally good with that...doesn't bother me a bit.
Yep. I am sure I eat more now that I book the weight room and treadmill.
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From the OP: "assuming your level of activity stays the same",DeguelloTex wrote: »Yes. Generally lower as you lose weight and vice versa.
However, exercising does raise your TDEE.0 -
audiojister wrote: »There's a formula to calculate TDEE that accounts for body fat %. Here you go, it's the last one: http://iifym.com/tdee-calculator/
Very interesting. According to that, if I maintain my weight but drop my body fat by 5%, I will gain an extra 65 calories per day on my BMR. I'm sad it's not more, my maintenance calories are sad
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Does anyone know the rate of change? I am going to change to TDEE from NEAT and I know I need to lower it. How much should I lower it for each 10lb lost? 100 calories? 5% (I am currently 207lb)? Another amount or percentage? My estimated TDEE, less 500 calories to lose 1 lb a week would put me in the range of 2100-2200 currently.
That sounds way to high. Running your numbers through the K-M calculator I get a sedentary TDEE of ~1800-ish. That's before creating a deficit.
Instead of adjusting all the way down, seems easier to get your TDEE based on your goal weight/body composition and just eat that. Then you're already at maintenance calories by the time you get to your goal weight.
Actually, I have run my numbers through several calculators and get a TDEE anywhere from 2600-2900. Using my actual numbers for April I get 2624. My Fitbit TDEE for April is 2538.
My NEAT is 1740.
If you're not using Katch-McCardle (and if you don't know you are, you aren't) your numbers are guaranteed to be too high.
I'm a 6'1" male with 160 pounds of LBM - there is no way your TDEE is nearly as high as mine.
According to the numbers you just gave, you're adding an average of 1000 calories/day of intentional exercise - that's also a bit dubious.
I ate 64720 calories in the month of April (including my pre-logged day today) for an average of 2157 and I lost 4.2 lb. How am I overestimating based on those actual numbers?
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