Confused about TDEE...

J_L_C
J_L_C Posts: 2 Member
edited November 2024 in Food and Nutrition
I’m confused about my daily calorie target and TDEE. My daily calorie goal is 1630 and on almost all TDEE calculators it states my total daily energy expenditure is approx 2050.

So, let’s say I have eaten 1900 calories in the day which is over my 1630, BUT I have worked out and burned 400 calories. I am wondering one of three things:

1. Does that mean I am actually 270cals OVER for the day because my daily allotment is 1630cals? Or....

2. Does that mean that I still have 150cals left (2050 TDEE - 1900 eaten)??Or...

3. Does that mean that I still have 130cals left available (1900cals eaten - 400cals burned= 1500cals + 130cals= for my total of 1630cals daily allotment)?

PLEASE HELP!! :-)

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Number 2
  • AnvilHead
    AnvilHead Posts: 18,340 Member
    avcksv9d788n.jpg
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    Depends.

    If you are using MFP as designed, then 3. You would have 130 cals left to eat.
    If you are not using MFP as designed, but are using a TDEE calculation, then 2, you would have 150 cals left to eat.

    The difference is in using TDEE, you are using an estimated average number of exercise calories earned. Assuming your weight loss goals in setting up MFP and the TDEE calculations are the same, then you just worked out 20 cals less than what you thought would be your average when you did the TDEE calc.

    Now, typically the TDEE calculations don't end up at the same net number as the MFP defaults because the TDEE calculators take your total TDEE and subtract 20-25%. Whereas MFP subtracts in multiples of 250 calories (for 1/2 lb to 2 lb loss rate). These are usually not the same. They should end up (on average) at the same place before weight loss is factored in, but again they use different formulas and different ways of tracking exercise calories.

    So, pick one. If you are new, I'd set up MFP and work with it, eating back exercise calories. If you are inconsistent in your exercise, then again, use the MFP method.

    TDEE is nice when your are consistent in your exercise routine and calories burned in a week. It is easier to average it all out and eat around the same level daily, without having to fuss with "how much did I exercise today".

    I'm kinda doing a bit of both. Using TDEE but knowing if I go over on exercise, I have some leeway.
  • cwolfman13
    cwolfman13 Posts: 41,864 Member
    J_L_C wrote: »
    I’m confused about my daily calorie target and TDEE. My daily calorie goal is 1630 and on almost all TDEE calculators it states my total daily energy expenditure is approx 2050.

    So, let’s say I have eaten 1900 calories in the day which is over my 1630, BUT I have worked out and burned 400 calories. I am wondering one of three things:

    1. Does that mean I am actually 270cals OVER for the day because my daily allotment is 1630cals? Or....

    2. Does that mean that I still have 150cals left (2050 TDEE - 1900 eaten)??Or...

    3. Does that mean that I still have 130cals left available (1900cals eaten - 400cals burned= 1500cals + 130cals= for my total of 1630cals daily allotment)?

    PLEASE HELP!! :-)

    If you're actually using TDEE then exercise activity is already accounted for in your activity level and thus your calorie targets. Logging them and eating back calories would be double dipping.

    If you're using MFP as designed, it would be number 3. MFP is NOT a TDEE calculator though...it is a NEAT method calculator for which exercise is NOT included in your activity level. To account for exercise with the NEAT method, you log exercise and "earn" additional calories.
  • J_L_C
    J_L_C Posts: 2 Member
    What is the NEAT method? So with regards to my activity level, I am assuming I would be active-very active as I workout approximately 5-6 days a week for about 90mins. I set it as active however, because I do have very sedentary moments (chilling with a book, sitting down to a few TV shows, etc). So based on the 1630 today for example, I have already eaten 800cals but burned 650cals (I haven’t had dinner yet). But does this mean that I have only “net” 150cals, so I still have 1480cals to go? Or does this mean I have 830cals to go (1630cals-650cals)? I’m still confused lol.
  • cwolfman13
    cwolfman13 Posts: 41,864 Member
    J_L_C wrote: »
    What is the NEAT method? So with regards to my activity level, I am assuming I would be active-very active as I workout approximately 5-6 days a week for about 90mins. I set it as active however, because I do have very sedentary moments (chilling with a book, sitting down to a few TV shows, etc). So based on the 1630 today for example, I have already eaten 800cals but burned 650cals (I haven’t had dinner yet). But does this mean that I have only “net” 150cals, so I still have 1480cals to go? Or does this mean I have 830cals to go (1630cals-650cals)? I’m still confused lol.

    MFP uses the NEAT method...Non Exercise Activity Thermogenesis. You will note that there is no mention of exercise in the activity level descriptors...the way MFP is intended to be used is that you select your activity level assuming no exercise. You get additional calories to eat back when you log your exercise to account for that activity.

    If you're including exercise in your activity level, you wouldn't log it or eat those calories back because they are already included in your calorie targets. So if you've included exercise in your activity level, you would have 830 calories to hit your 1630 target.

    The two methods are 6 of 1...the only difference is where you're accounting for exercise...on the front end with TDEE (included in your activity level) and the back end of the equation with NEAT (accounted for after you log it). Had you selected an activity level without your exercise included, you would have had a smaller initial calorie target...like probably in the neighborhood of 1200 (I'm assuming you are female).
  • sijomial
    sijomial Posts: 19,808 Member
    J_L_C wrote: »
    So with regards to my activity level, I am assuming I would be active-very active as I workout approximately 5-6 days a week for about 90mins.

    Your exercise has absolutely nothing to do with your activity setting.
    When you understand that part it should all fall into place.
    MyFitnessPal daily goal is for a non-exercise day. When you exercise you get to log it and those calories are added.


    MyFitnessPal = exercise estimated after the event, variable daily calorie goal.
    TDEE calculators = exercise estimated as an average in advance, fixed daily calorie goal.
  • AnvilHead
    AnvilHead Posts: 18,340 Member
    edited November 2018
    J_L_C wrote: »
    What is the NEAT method? So with regards to my activity level, I am assuming I would be active-very active as I workout approximately 5-6 days a week for about 90mins. I set it as active however, because I do have very sedentary moments (chilling with a book, sitting down to a few TV shows, etc). So based on the 1630 today for example, I have already eaten 800cals but burned 650cals (I haven’t had dinner yet). But does this mean that I have only “net” 150cals, so I still have 1480cals to go? Or does this mean I have 830cals to go (1630cals-650cals)? I’m still confused lol.

    Read the graphic I posted earlier (three posts above yours). It describes exactly what the NEAT method is in detail, along with answering a lot of other questions about how MFP works. It's about the most clearly and simply I've ever seen it laid out.
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