TDEE?

leahcollett1 wrote: »

Erm no i think thats way to low... what are your stats and do you exercise? my TDEE is about 2300, i have a 25% deficit and eat around 1700 calories a day i train 4 times a week doing body combat...

Without knowing her stats, we don't know if that's correct. She may only have a few pounds to lose, and TDEE is higher for those who weigh more/are more active.

OP, yes. Try it out for a month and adjust if needed then.

I am also calculating my daily calorie goal using the TDEE method. I found a couple of good websites that may help explain it better than I could. From http:/www.fitnesshealth101.com/fitness/weight-loss/bmr (Harris-Benedict) and Also from http://www.dietcombat.com/recommended-calorie-intake

Here's how I do it (if it helps): I calculated my BMR to be 1721. The formula to calculate your BMR, according to these websites is (655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years))

Using the formulas in these websites, I calculated my TDEE by multiplying my BMR (1721) by 1.375 (light exercise), which gives me a total daily calorie intake goal of 2366. To create a calorie deficit, you then multiply your TDEE by 20 (or more) percent (2366*.20) and subtract that amount from your TDEE. My daily calorie goal is 1893. That's the total daily calorie intake I aim for every day. I suppose you could increase your deficit if you wanted to, but I think the important thing to remember is that your daily calorie intake should not be lower than your BMR. At least, that's what these websites recommend. Of course, everyone is different and unless you have an expert evaluate you personally, these websites won't be 100% exact. But, for me, it was a good place to start.

OP are the stats on your profile correct? You are 5'7, 150 pounds, and according to your ticker looking to lose 40 pounds?

I follow the TDEE - 20% method. I'm 5'6 and weigh 160 pounds and I eat 1700 calories a day, my TDEE is around 2200 calories.

Your TDEE, if you did ZERO exercise is 2058. http://scoobysworkshop.com/calorie-calculator/

That formula has no activity built in. Your TDEE includes the activity that you do during the day.

Also, what is REE?

Yes, those are the formulas. Right now while I'm losing I just try to adhere to what MFP suggested. But I know my current TDEE and I also calculated the TDEE of my future goal weight. (I find the latter really useful for days I've over eaten on my MFP goals. I'll take the calories for the whole week, including that over run, and compare them to a full week of TDEE maintenance at my future goal weight & its still always under! Those posts where people claim one binge made them gain back fat weight drive me CRAZY... not good science at all!)

leahcollett1 wrote: »

Erm no i think thats way to low... what are your stats and do you exercise? my TDEE is about 2300, i have a 25% deficit and eat around 1700 calories a day i train 4 times a week doing body combat...

A TDEE of 1600 isn't unrealistic.

I'm 5'2 at around 123 lbs. My TDEE is around 1700 ish - that's with 4 weight training sessions a week. I am mostly sedentary throughout the day. 1600-1700 for a small petite woman is actually quite common. I WISH I DID have a higher TDEE

SingRunTing wrote: »

That formula has no activity built in. Your TDEE includes the activity that you do during the day.

Also, what is REE?

Resting Energy Expenditure

TDEE can be estimated using one of the many calculators online. Here's a good one, for example:
http://scoobysworkshop.com/accurate-calorie-calculator/

However, TDEE can really only be calculated based on your real-world observed results. The formula is fairly simple*:

TDEE = ([Weight Lost in lbs x 3500]/[Number of Days]) + [Avg Calories Consumed]

So, for example, let's say that, over the past 30 days, you lost 3 pounds and ate an average of 1600 calories per day. Your TDEE in that case would be ((3 x 3500) / 30) + 1600 = 1950.



*Now, the above formula has a few limitations, for the really geekily-inclined. They are:

• Your accuracy is only as good as your food logging. Food logging is never 100% accurate, even if you weigh every morsel that crosses your lips on a food scale and use the correct database entry for everything.
• The start and end date for this calculation are, as you may have noticed, arbitrary. For instance, in the above example, I used 30 days. But which 30 days? Did I start it on a high fluctuation and end it on a low one? You'll get a different TDEE depending on the time period you use. Try calculating it for a range of start and end dates, and see the range.
• TDEE isn't a single number. You move a different amount each day, so you consume a different amount of energy each day. Everyone has a TDEE range, not a single TDEE. What you're looking for is a reasonable estimate of your average TDEE.
• If you're losing weight, your TDEE range will be declining along with your weight. Your TDEE from a few months ago may not be all that relevant anymore.
• If you change up your exercise routine or activity level, your TDEE will change, too.
• The above formula assumes that 100% of your weight loss is from fat and none from muscle. Realistically, that's never going to happen, even if you're lifting weights like crazy. Most people lose at least a little bit of muscle mass along with their fat loss. A pound of fat requires a deficit of 3500 calories to burn, but a pound of muscle requires only 600 calories. If you're far away from your goal weight and still have a lot of fat to lose, the 3500 formula should be close enough. But if you're closer to your goal weight and eating at a fairly steep deficit, you may be losing more muscle than you think. Your actual TDEE calculation might be more accurate if you factored in a ratio of, say, 75% fat loss to 25% muscle loss, in which case the formula would be: ([Weight Lost in lbs x 2775]/[Number of Days]) + [Avg Calories Consumed].

...Or you could just get a Fitbit and assume that the number it gives you for daily calorie burn (i.e. TDEE) will be, if not perfectly accurate, at least close enough.

Interesting discussion. I used the Scooby calculator and used "Desk Job with Little Exercise" to get my TDEE (2250). I try to keep my calories at or below that number and then put ALL of my exercise calories (usually 600+) toward weight-loss. This has worked well for me. It's probably a little more aggressive than it needs to be, but I have occasional slip ups with eating so this gives me a little wiggle room.

mirrim52 wrote: »

PinkPixiexox wrote: »

leahcollett1 wrote: »

Erm no i think thats way to low... what are your stats and do you exercise? my TDEE is about 2300, i have a 25% deficit and eat around 1700 calories a day i train 4 times a week doing body combat...

A TDEE of 1600 isn't unrealistic.

I'm 5'2 at around 123 lbs. My TDEE is around 1700 ish - that's with 4 weight training sessions a week. I am mostly sedentary throughout the day. 1600-1700 for a small petite woman is actually quite common. I WISH I DID have a higher TDEE

She is 5'7" and 202 lbs though...
That formula looks like BMR not TDEE. It gives me a number just over 1200 and my TDEE is nearly 2100. I am 5'0' and 115 lbs.

Ah fair enough!


OP - I'd strongly suggest getting a Fitbit. Mine has been really, really accurate! It's also encouraged me to exercise more

Remember TDEE already includes exercise. You do not log and eat back exercise calories when using that method. You take a percentage off (usually 15-20%) and aim for that every day.

PinkPixiexox wrote: »

leahcollett1 wrote: »

Erm no i think thats way to low... what are your stats and do you exercise? my TDEE is about 2300, i have a 25% deficit and eat around 1700 calories a day i train 4 times a week doing body combat...

A TDEE of 1600 isn't unrealistic.

I'm 5'2 at around 123 lbs. My TDEE is around 1700 ish - that's with 4 weight training sessions a week. I am mostly sedentary throughout the day. 1600-1700 for a small petite woman is actually quite common. I WISH I DID have a higher TDEE

NOt sure why yours is so low to be honest...my sister is 5lbs lighter and her TDEE is about 2300...she doesn't lift...

She is active tho with resistance training and cardio.

TDEE is actually a choice and you could have a higher one.

I'm 5'1" /105 and my TDEE hovers around the 1700 range when I'm relatively active. If I'm sedentary, it goes down to about 1400-1500 or so. (My BMR is in the 1100 range.)

It also depends on your age. And on your body composition; lower body fat percentage usually means higher TDEE because muscle burns more calories than fat when at rest.