TDEE is everything

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Replies

  • hottottie11
    hottottie11 Posts: 907 Member
    http://www.1percentedge.com/ifcalc/

    Or what I suggest is everyone out there educate themselves on how to calculate your TDEE and Macronutrients the manual way. This is the best write up I've seen on how to do it.

    http://forum.bodybuilding.com/showthread.php?t=121703981

    Great tool! Thank you for posting!
  • Divagettinfitin2011
    Divagettinfitin2011 Posts: 500 Member
    Bump!
  • 2012dancingqueen
    2012dancingqueen Posts: 58 Member
    i am a newbie so please excuse my ignorance.

    Question:


    So what is the best method?

    1. Eat at TDEE + exercise calories
    2. Eat at TDEE (excluding exercise calories)
    3. Eat at BMR +exercise calories
    4. Eat at BMR (excluding exercise calories)
  • taso42
    taso42 Posts: 8,980 Member
    i am a newbie so please excuse my ignorance.

    Question:


    So what is the best method?

    1. Eat at TDEE + exercise calories
    2. Eat at TDEE (excluding exercise calories)
    3. Eat at BMR +exercise calories
    4. Eat at BMR (excluding exercise calories)

    If you have a good reliable estimate of your TDEE, then it technically has the exercise calories built in. So you would eat TDEE - calorie deficit.

    If you are using MFP #'s, and all your settings are dialed in pretty reasonably, it should roughly represent your TDEE sans exercise, so in that case you eat MFPtarget + exercise calories.
  • penrbrown
    penrbrown Posts: 2,685 Member
    Er... according to that site MFP's numbers are exactly right for me and my weight loss goals. TDEE and MFP are in complete agreeance.
  • AntWrig
    AntWrig Posts: 2,273 Member
    http://www.1percentedge.com/ifcalc/

    Or what I suggest is everyone out there educate themselves on how to calculate your TDEE and Macronutrients the manual way. This is the best write up I've seen on how to do it.

    http://forum.bodybuilding.com/showthread.php?t=121703981
    That IF calculator is pure trash.

    Here is the problem with calculators. People think they are facts. They are just guesses, you have to take the time to modify and adjust. It will take a few weeks to determine your maintenance. Yes, that includes the scale going up and down for a few weeks.

    Get over that and succeed.

    This calculator is much better.

    http://www.fatceliac.com/calculators/

    Funny, I have been posting this since I got here. Finally I am glad people are catching on.

    I wouldn't say the IF calculator at http://www.1percentedge.com/ifcalc/ is pure trash but it's roughly 90% accurate. Nothing is 100%, not even a Bodybugg or BM Fit. The calculator you posted is decent but it's also not 100%. It also instructs people to eat less on a rest day, and more on a training day which isn't necessary.

    You can take the weekly TDEE average, do the quick math, and then eat the same amount every day and it will be just as effective as switching your calorie intake depending on rest/training days.
    Trash was the wrong word. That calculator is notorious for overestimating. So bad in fact that Martin Berkhan said it was bunk. He was the creator of leangains. So, I will go by what he said.
  • 2012dancingqueen
    2012dancingqueen Posts: 58 Member
    i am a newbie so please excuse my ignorance.

    Question:


    So what is the best method?

    1. Eat at TDEE + exercise calories
    2. Eat at TDEE (excluding exercise calories)
    3. Eat at BMR +exercise calories
    4. Eat at BMR (excluding exercise calories)

    If you have a good reliable estimate of your TDEE, then it technically has the exercise calories built in. So you would eat TDEE - calorie deficit.

    If you are using MFP #'s, and all your settings are dialed in pretty reasonably, it should roughly represent your TDEE sans exercise, so in that case you eat MFPtarget + exercise calories.

    I'm using the IF calculator (http://www.1percentedge.com/ifcalc). It says my TDEE is 1618 but that doesn't factor in exercise calories on a day that i might be working out. I had it set to sedentary cuz i have a desk job.
  • amysj303
    amysj303 Posts: 5,086 Member
    thanks, good info here
  • AntWrig
    AntWrig Posts: 2,273 Member
    i am a newbie so please excuse my ignorance.

    Question:


    So what is the best method?

    1. Eat at TDEE + exercise calories
    2. Eat at TDEE (excluding exercise calories)
    3. Eat at BMR +exercise calories
    4. Eat at BMR (excluding exercise calories)

    If you have a good reliable estimate of your TDEE, then it technically has the exercise calories built in. So you would eat TDEE - calorie deficit.

    If you are using MFP #'s, and all your settings are dialed in pretty reasonably, it should roughly represent your TDEE sans exercise, so in that case you eat MFPtarget + exercise calories.

    I'm using the IF calculator (http://www.1percentedge.com/ifcalc). It says my TDEE is 1618 but that doesn't factor in exercise calories on a day that i might be working out. I had it set to sedentary cuz i have a desk job.
    How many times do you workout?

    I work in a office, but I workout 3x a week. I started my TDEE x 1.35.

    This is better anyway.

    http://forum.bodybuilding.com/showthread.php?t=121703981
  • 2012dancingqueen
    2012dancingqueen Posts: 58 Member
    How many times do you workout?

    I work in a office, but I workout 3x a week. I started my TDEE x 1.35.

    This is better anyway.

    http://forum.bodybuilding.com/showthread.php?t=121703981

    I work out 3x a week also. So - on my workout days i would eat at TDEE x 1.35 then? Or everyday including the days i dont work out?

    I was told not to eat my exercise calories by my nutritionist cuz it defeats the purpose of working out.... but seems like there are two big schools of thought on this.
  • HonkyTonks
    HonkyTonks Posts: 1,193 Member
    Thank you, but I am pretty sure we'll still see daily posts from people who don't know how it all works
    Can we sticky this somehow?

    I was considering making some sort of animated YouTube video which explained all the basic principles of weight loss in a way that anyone could understand.
  • 2012dancingqueen
    2012dancingqueen Posts: 58 Member
    Thank you, but I am pretty sure we'll still see daily posts from people who don't know how it all works
    Can we sticky this somehow?

    I was considering making some sort of animated YouTube video which explained all the basic principles of weight loss in a way that anyone could understand.

    That would be awesome. i've been on here two weeks looking thru the boards and still am confused.
  • AntWrig
    AntWrig Posts: 2,273 Member
    How many times do you workout?

    I work in a office, but I workout 3x a week. I started my TDEE x 1.35.

    This is better anyway.

    http://forum.bodybuilding.com/showthread.php?t=121703981

    I work out 3x a week also. So - on my workout days i would eat at TDEE x 1.35 then? Or everyday including the days i dont work out?

    I was told not to eat my exercise calories by my nutritionist cuz it defeats the purpose of working out.... but seems like there are two big schools of thought on this.
    Read the link posted.

    Yes, start off at 1.3 or 1.35. Regardless, you are going to have to monitor for two weeks. If you don't drop weight, reduce calories by 100. Start by ALWAYS reducing carbs first!

    Your nutritionist is wrong.

    If that was the case, applying activity levels would be irrelevant.

    You create a deficit through diet not training. Once you factor in your activity level, exercise is factored in. Note, cardio is not included.
  • taso42
    taso42 Posts: 8,980 Member
    Thank you, but I am pretty sure we'll still see daily posts from people who don't know how it all works
    Can we sticky this somehow?

    I was considering making some sort of animated YouTube video which explained all the basic principles of weight loss in a way that anyone could understand.

    Stickies would be nice.

    I just added a link to this thread from the "TDEE" entry of the unofficial faq. http://www.myfitnesspal.com/topics/show/390142-what-is-tdee

    The faq would be a lot more useful if we could have a way that new (or even old) members could see it.
  • briteyes
    briteyes Posts: 435 Member

    Those of us who do have BMF's are finding this calculator to be quite close to what the BMF gives us.

    http://www.health-calc.com/diet/energy-expenditure-advanced

    I just did this one, and it says my BMR is 1344 and my TEE is 2160 - i did not calculate in any intentional exercise as I figure I can calculate that into my calorie deficit that I want to create. So if I want to lose a lb a week, then I would need to net 1660 cals a day! that seems really high and i'm seriously afraid to try it as I really want to make sure I meet my goals this month... MFP has me at 1200 cals a day... and i know that is low - i usually try to get between 1300 - 1400 a day and that seems to work well for me.
  • ESP12
    ESP12 Posts: 118 Member
    I should know this, but I don't remember. What are some of the best equations for estimating TDEE w/ a body fit media?

    Nothing is 100% but these formulas are some of the more popular ones used:

    Miffin-St.Jeor:
    MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
    WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

    BUMP*


    Katch-McArdle: (requires you to know your bodyfat%)
    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
  • BigCat175
    BigCat175 Posts: 38 Member
    Thanks!
  • rebeccap13
    rebeccap13 Posts: 754 Member
    I love TDEE. I was using MFPs recommended 1200cals, lost for three months (~15 lbs) and then was at a plateau for 3 months (weight fluctuated 1 to 2 pounds up or down, but never a consistent loss over three months). I upped my calories to 1500/day based on a deficit from my TDEE and I have started losing again. I like TDEE because I don't log my exercise (I have learned what it feels like when my body is really working so I don't need to pin down the exact # of cals I burn) and TDEE accounts for my exercise already. As I start to increase my running I will probably work up to 1800 cal/day.
  • AntWrig
    AntWrig Posts: 2,273 Member
    I love TDEE. I was using MFPs recommended 1200cals, lost for three months (~15 lbs) and then was at a plateau for 3 months (weight fluctuated 1 to 2 pounds up or down, but never a consistent loss over three months). I upped my calories to 1500/day based on a deficit from my TDEE and I have started losing again. I like TDEE because I don't log my exercise (I have learned what it feels like when my body is really working so I don't need to pin down the exact # of cals I burn) and TDEE accounts for my exercise already. As I start to increase my running I will probably work up to 1800 cal/day.
    We have a winner!
  • staceyb2003
    staceyb2003 Posts: 203 Member
    bump
  • LawRahB
    LawRahB Posts: 12
    Bump for once I get a HRM and can calculate my TDEE!
  • Lindz2323
    Lindz2323 Posts: 261 Member
    saving for later, thanks!
  • rebeccap13
    rebeccap13 Posts: 754 Member

    Those of us who do have BMF's are finding this calculator to be quite close to what the BMF gives us.

    http://www.health-calc.com/diet/energy-expenditure-advanced

    I just did this one, and it says my BMR is 1344 and my TEE is 2160 - i did not calculate in any intentional exercise as I figure I can calculate that into my calorie deficit that I want to create. So if I want to lose a lb a week, then I would need to net 1660 cals a day! that seems really high and i'm seriously afraid to try it as I really want to make sure I meet my goals this month... MFP has me at 1200 cals a day... and i know that is low - i usually try to get between 1300 - 1400 a day and that seems to work well for me.

    Try it for a month and if it doesn't work go back to what you were doing. You're not going to gain weight at 1660 cals if your TDEE WITHOUT exercise is 2160, especially if you keep your exercise intensity and frequency the same.
  • Evelyn_22
    Evelyn_22 Posts: 70 Member
    1g protein for every pound? That is a lot. I was told you only need 40-60g a day for women. Maybe that's sedentary?
  • rebeccap13
    rebeccap13 Posts: 754 Member
    1g protein for every pound? That is a lot. I was told you only need 40-60g a day for women. Maybe that's sedentary?

    I eat 150g of protein, working out three to five times a week. You should eat about 1g of protein per 1lb of lean body mass at a minimum if you are working out.
  • FindingTotalHealth
    FindingTotalHealth Posts: 55
    This might have been asked already but at 8 pages it is hard to read it all. My question is this: I have a desk job (I work as a high school counselor) but I work out intensely 2 times a week (where I also lift heavy ) and moderately 2 times a week where I also do yoga. Do I consider myself sedentary for estimation purposes bc of my job or do I consider myself active?
  • taso42
    taso42 Posts: 8,980 Member
    This might have been asked already but at 8 pages it is hard to read it all. My question is this: I have a desk job (I work as a high school counselor) but I work out intensely 2 times a week (where I also lift heavy ) and moderately 2 times a week where I also do yoga. Do I consider myself sedentary for estimation purposes bc of my job or do I consider myself active?

    This is a point of contention. The wording on the settings screen implies that one should exclude exercise when they choose activity level; However for many people, such as myself, we need to set it to something like 'Active' to get the numbers to work out to reality.

    This is why it's often useful to figure your TDEE with other means, then work backwards from there to figure how to set your MFP settings.
  • lisaisso
    lisaisso Posts: 337 Member
    I love TDEE. I was using MFPs recommended 1200cals, lost for three months (~15 lbs) and then was at a plateau for 3 months (weight fluctuated 1 to 2 pounds up or down, but never a consistent loss over three months). I upped my calories to 1500/day based on a deficit from my TDEE and I have started losing again. I like TDEE because I don't log my exercise (I have learned what it feels like when my body is really working so I don't need to pin down the exact # of cals I burn) and TDEE accounts for my exercise already. As I start to increase my running I will probably work up to 1800 cal/day.
    We have a winner!

    i'm in a very similar situation, thank you for your input :heart:
  • Nessalee77
    Nessalee77 Posts: 78 Member
    Bump to read later - also hi everyone! I am a newbie to this site although I've been on Calorie King for a long time, this thread is really worrying me but I am trying to keep an open mind!
  • AntWrig
    AntWrig Posts: 2,273 Member
    1g protein for every pound? That is a lot. I was told you only need 40-60g a day for women. Maybe that's sedentary?

    I eat 150g of protein, working out three to five times a week. You should eat about 1g of protein per 1lb of lean body mass at a minimum if you are working out.
    Yep.
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