TDEE/BMR/Head Explode

neverstray
neverstray Posts: 3,845 Member
edited November 2024 in Food and Nutrition
So, I went out and calculated my TDEE and BMR on Fitness Frog.

BMR = 1757
TDEE = 2724
TDEE + 10% = 2996 (someone said to add 10% for digestion, but why would that not be calculated in TDEE?)

So, for days when I workout, I should eat almost 3,000 calories, assuming moderate activity?

And on non-workout days, I should eat 2546. (15% less than 3,000)

Is this correct? Or, do I always eat 2546, since my activity levels are calculated into my TDEE?

Or, if I base it off my calculated TDEE (not including the 10% digestion number, which just seems weird), it would be 2315.

MFP tells me to only eat 1870 per day, and then add in activity.

I've been trying to learn more about this but am super confused.

I calculated this on a different site and got very similar numbers. So, is MFP wrong?

Replies

  • DaughterOfTheMostHighKing
    DaughterOfTheMostHighKing Posts: 1,434 Member
    have you ever considered checking in with a registered dietitian or a personal trainer? they might be able to give you more info or at least tie it all together... just a thought...
  • BrianSharpe
    BrianSharpe Posts: 9,247 Member
    I'm not sure where the 10% comes in, normal bodily functions (breathing, digestion etc)are factored into BMR/TDEE.

    Based on a goal if 1lb lost per week (assuming that TDEE is fairly accurate) you'd be targeting 2,224 cal (2,724 - 500) daily (which includes exercise). Based on MFP, assuming you expended 400-500 cal day in exercise you'd be going for 2,270 to 2,370 - the variance isn't that big.

    Personally (and this is strictly opinion) I prefer MFPs approach as my exercise varies from day to day and at fitness frog you have 5 pre-set levels of activity which is a little restrictive.
    have you ever considered checking in with a registered dietitian or a personal trainer? they might be able to give you more info or at least tie it all together... just a thought...

    ^^^^ sound advice
  • SteveTries
    SteveTries Posts: 723 Member
    have you ever considered checking in with a registered dietitian or a personal trainer? they might be able to give you more info or at least tie it all together... just a thought...

    OK so this IS good advice, however you could probably achieve a more personalised view by going with the TDEE you've calculated above and observing/recording for a few weeks and then adjusting based on what you observe.

    I have not consulted a dietitian myself but aren't they just going to use the same "averages" and "statistical norms" that you can find online (indeed you already have) then tell you adjust up or down by 200Cals based on what happens?

    As for personal trainers - bit of a lottery. Some are great. Very passionate, very informed and spend a lot of time researching and honing their craft. Others work for near minimum wage spouting whatever ill informed crap they were told during their training 15 years ago by someone else doing the same thing.
  • prism6
    prism6 Posts: 484 Member
    That is exactly what I want to avoid...too much worry about this and that. Calories in Calories out and exercise daily...thats alll My mind is capable above everyday living lol
  • erickirb
    erickirb Posts: 12,297 Member
    Trial and error. Eating your 2300-2500 and not eating back what you burn will probably be quite similar to MFP's 1800 plus eating what you burn. If you do the calc for a whole week.

    As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a "professional" may tell you to eat 1750 everyday regardless if you workout.

    So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 12,250 (1750*7) almost the same number of cals for the week. The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

    What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1750/day above.
  • neverstray
    neverstray Posts: 3,845 Member
    Thanks everyone. It took me all day yesterday to really think this through. I think the two calculations, MFP and the one I did manually are only about 100 calories off. So, it's not a big deal. It's good to know though.

    Thanks again.
  • SteveTries
    SteveTries Posts: 723 Member
    Thanks everyone. It took me all day yesterday to really think this through. I think the two calculations, MFP and the one I did manually are only about 100 calories off. So, it's not a big deal. It's good to know though.

    Thanks again.

    True. As I understand it nutritional labels are allowed to be up to 20% inaccurate, so you're never going to get within 100Cals of your target in a given day no matter how accurately you know your TDEE and BMR
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