not getting it
lordsenyon
Posts: 2 Member
Maybe I'm not understanding correctly about brm and tdee. I am 5' 9“ 219lbs currently my brm is 1966 and my tdee rounded down is 3400. I do an intense cardio workout for 61minutes burning 1009 calories every day for 6 days. Not including the strength work outs in the morning. What is the minimum cal. Intake I can eat to lose weight? Do I eat below the brm?
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Replies
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Create a deficit based on your TDEE, not your BMR.
Or you could try entering your stats and goals into MFP and getting a goal that way.0 -
lordsenyon wrote: »Maybe I'm not understanding correctly about brm and tdee. I am 5' 9“ 219lbs currently my brm is 1966 and my tdee rounded down is 3400. I do an intense cardio workout for 61minutes burning 1009 calories every day for 6 days. Not including the strength work outs in the morning. What is the minimum cal. Intake I can eat to lose weight? Do I eat below the brm?
You eat below your TDEE (aka: maintenance).
Eat 500 below to lose 1 pound per week (750 for 1.5 pounds). Because exercise is (typically) built into TDEE you just worry about that one number. The exercise will be averaged out for the week.
http://scoobysworkshop.com/calorie-calculator/
BMR is the number of calories your body would use if you didn't get out of bed all day. Don't eat below this, it's totally not necessary. Faster weight loss risks a larger percentage of lean muscle loss.0 -
MFP gives you your NEAT. Why not just try putting your numbers into the app setting a goal and eating at what it tells you. See if that works. You can then log individual exercises you do. Also I have no idea what your cardio is but 1000 is pretty high. How did you get that burn count?0
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BMR (not brm) is your Basal Metabolic Rate. It is the number of calories you need just to survive, keep your organs functioning, etc, if you were basically bed-ridden.
TDEE is your Total Daily Energy Expenditure. It is your BMR plus the calories you burn from moving/exercising throughout the day.
You take a deduction from your TDEE, depending on how quickly or slowly (read sustainably) you want to lose. So, subtract 10%, 15% or 20% from your TDEE. You DO NOT eat back exercise calories using this method. They are already accounted for.
I track my calories using the TDEE method. I enter my exercise because I like to see it, but I change the calories burned to 1 (because it won't let me choose zero). I found this was easier for me than trying to determine how many calories I burned today, and if I should eat all or some or none of them back.
I know now that I need 1930 calories per day. I have a good idea how to put together meals to put me around that number. If I had to eat 1500 plus exercise calories every day, I would be scrambling trying to make my meals work. Is today a 1500 day or a 2300 day? No, thanks.0 -
Either take 20% off your TDEE and strictly eat that number, or follow the goals MFP gives you with half of your exercise calories. Though I'm a bit skeptical at that exercise burn. What are you doing for exercise and how are you calculating that?0
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You are not burning 1000 calories in an hour. Sorry. Maybe 500.....maybe.
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BMR is the energy your body uses to function/keep you alive. Like for your heart/lungs/brain/etc. to do their job, to maintain your body at a living temperature, digest food, etc. Then you also use energy to move thru your normal daily routine. And for cardio you burn energy at a higher rate than normal daily activity because you're moving multiple major muscle groups for an extended period of time.
If your BMR is ~2000 for sedentary your daily activity calories burned would likely be 400-600. You may say you're burning 1000/day in cardio but that is easy to overestimate. So if you're thinking 6000/week, cut that in half and say 3000/week. Which averages ~400 a day. So maintenance would be about 2000 + 500 (I went in the middle of 400 and 600) and 400 or 2900. Eat around 2150 to lose 1.5 per week.
Or for days you're working out, eat 2000 + 500 + 500 -750 = 2250 and then on days you don't work out eat 2000 + 500 - 750 = 1750. Depends on whether you feel you need more on workout days or would like to eat the same level all the time.lordsenyon wrote: »Maybe I'm not understanding correctly about brm and tdee. I am 5' 9“ 219lbs currently my brm is 1966 and my tdee rounded down is 3400. I do an intense cardio workout for 61minutes burning 1009 calories every day for 6 days. Not including the strength work outs in the morning. What is the minimum cal. Intake I can eat to lose weight? Do I eat below the brm?
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I get the skeptical part lol that's according to mfp app running at a 6.2 mph pace for 61 minutes is again according to this app 1009 cal. Burned. Now again a good portion of this is hypothetical. I've never paid attention to calories before. I exercise quite a bit it's required in my profession, but I am trying to understand this whole process and not being the sharpest knife in the box I am still trying. Lol. So let me see if I got this equation down using the numbers from earlier. Tdee3400 x .20(the percent to cut back) = 680(cal. To cut back). 3400 - 680 = 2720. Cal. From Food + exercise to equal or be close to 2720? Or am I missing something. Again not the smartest. And if you were wondering about the profession the military.0
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lordsenyon wrote: »I get the skeptical part lol that's according to mfp app running at a 6.2 mph pace for 61 minutes is again according to this app 1009 cal. Burned. Now again a good portion of this is hypothetical. The bmr and tdee are not everything else is. I've never paid attention to calories before. I exercise quite a bit it's required in my profession, but I am trying to understand this whole process and not being the sharpest knife in the box I am still trying. Lol. So let me see if I got this equation down using the numbers from earlier. Tdee3400 x .20(the percent to cut back) = 680(cal. To cut back). 3400 - 680 = 2720. Cal. From Food + exercise to equal or be close to 2720? Or am I missing something. Again not the smartest. And if you were wondering about the profession the military.
TDEE includes exercise up front ....so take a cut from the top number disregard exercise calories altogether. TDEE is total daily energy expenditure (maintenance). TDEE = BMR + activity level + exercise.
If you use MFP then this equation is different. It's simply BMR + activity level. Because exercise is not included, MFP would have you add it back (after the fact). People who do zero exercise simply eat the calories MFP gives them, it's not a requirement for weight loss. If you use this method, log exercise and eat 50-75% back. Calorie burns tend to be inflated.0 -
lordsenyon wrote: »I get the skeptical part lol that's according to mfp app running at a 6.2 mph pace for 61 minutes is again according to this app 1009 cal. Burned. Now again a good portion of this is hypothetical. I've never paid attention to calories before. I exercise quite a bit it's required in my profession, but I am trying to understand this whole process and not being the sharpest knife in the box I am still trying. Lol. So let me see if I got this equation down using the numbers from earlier. Tdee3400 x .20(the percent to cut back) = 680(cal. To cut back). 3400 - 680 = 2720. Cal. From Food + exercise to equal or be close to 2720? Or am I missing something. Again not the smartest. And if you were wondering about the profession the military.
You do not eat back exercise calories using TDEE. So you would shoot for 2720 calories every day.0
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