TDEE, BMR and exercise calories

carrieross733
carrieross733 Posts: 27 Member
edited November 23 in Health and Weight Loss
Hi everyone! I am 5'7, 255lbs and my Bmi is 40. I calculated both my TDEE and my BMR. My TDEE is a little over 2700 and my BMR is around 1900 and I have myself set up to lose 2lbs a week. Oh, and I exercise 5 days a week doing t25 and walking.

My question is: do I set my calories according to my TDEE-1000 or more towards my BMR? Also, should I eat back my calories? Thanks in advance!

Replies

  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    If you're doing TDEE then set your calories based on that, but do NOT eat back exercise calories. They are in your TDEE.
  • aledba
    aledba Posts: 564 Member
    Your BMR is the minimal amount of calories you need each day to be able to perform tasks such as changing a diaper, balancing a cheque book, taking a shower etc... If you don't meet that minimum, you can become tired quickly, you may be irritable and feel very deprived.

    As you know, you will need to make a deficit of 7000 cals/week to lose 2 lbs/week. If you eat your BMR, this is an 800 calorie deficit/day x 7 = 5600/week. Adding in your exercise should help you reach the other 1400 cals/week to meet your goal. You can probably lose quickly at first doing it this way, but you may experience a slow down as you drop in weight. Re-evaluate your stats every 5-10 lbs.

    You may find you want to eat a bit more than your BMR, depending on your fitness level. Often people will eat about half of what they burned back and often they can still net their calorie goal for the day. I do this and steadily lose about 1 lb/ week eating 1700 cals/day.
  • carrieross733
    carrieross733 Posts: 27 Member
    aledba wrote: »
    Your BMR is the minimal amount of calories you need each day to be able to perform tasks such as changing a diaper, balancing a cheque book, taking a shower etc... If you don't meet that minimum, you can become tired quickly, you may be irritable and feel very deprived.

    As you know, you will need to make a deficit of 7000 cals/week to lose 2 lbs/week. If you eat your BMR, this is an 800 calorie deficit/day x 7 = 5600/week. Adding in your exercise should help you reach the other 1400 cals/week to meet your goal. You can probably lose quickly at first doing it this way, but you may experience a slow down as you drop in weight. Re-evaluate your stats every 5-10 lbs.

    You may find you want to eat a bit more than your BMR, depending on your fitness level. Often people will eat about half of what they burned back and often they can still net their calorie goal for the day. I do this and steadily lose about 1 lb/ week eating 1700 cals/day.

    Awesome :) thank you both for your responses :)
  • hamptontom
    hamptontom Posts: 536 Member
    just to underscore what aledba said, i was down with a cold since Tuesday, and probably didn't eat over 1000 calories for the past three days. i went to the gym today and was actually embarrassed...and this is after over a month of continually adding weight to my reps, etc. - there's some serious gospel in that message.

    ya gotta eat. just be smart about it. :)
  • dhimaan
    dhimaan Posts: 774 Member
    You can do a 1000 calorie deficit for a period of time, however it is not sustainable over the long term. Conservatively people start with a 500 calorie deficit and then decrease their calories further when they 'plateau'. To each their own.
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