TDEE is everything

Yes......as long as you can fit it in your calories it is a good idea......It helps to preserve lean mass while in a caloric defecit.

Try this for calculating. http://www.fitnessfrog.com/calculators/tdee-calculator.html

that one and also this one on the same site: http://www.fitnessfrog.com/calculators/calorie-calculator.html

those two and the other one someone posted a few posts back all have me at about 2100 for normal TDEE.... so i think i'm going to up my daily calories to about 1600 a day and not count my exercise calories (since i included them this time around in those calculators)... and see what that does for me.

HOWEVER - i am not doing weights - i run 3 days a week, and i do 30 Day Shred Daily right now... with that said, should I still be getting 1 gram of protein per lb of lean mass?

requoting myself because i was really hoping someone had an answer for me

pretty please

that one and also this one on the same site: http://www.fitnessfrog.com/calculators/calorie-calculator.html

those two and the other one someone posted a few posts back all have me at about 2100 for normal TDEE.... so i think i'm going to up my daily calories to about 1600 a day and not count my exercise calories (since i included them this time around in those calculators)... and see what that does for me.

HOWEVER - i am not doing weights - i run 3 days a week, and i do 30 Day Shred Daily right now... with that said, should I still be getting 1 gram of protein per lb of lean mass?

requoting myself because i was really hoping someone had an answer for me

pretty please
[/quote]

During a deficit, it's a good idea to keep protein there.

So since you have the idea of the math down, does that 1600, minus your real 30DS calorie burn, cause you to end up under your BMR on constant basis?

Then that 1600 should be higher.

bump to reference later

yay! now if i can just get my sweet hubby to ignore what the scale says! he is expecting me to be at 125 tomorrow, and well, i'm not there, but i'm still losing inches and liking how i look (and feel)!

BUMP

How do I calculate my TDEE = Total Daily Energy Expedenture ? Is there an instrument I can purchase that calculates TDEE? Any assistance with this is greatly appreciated!!!

Thanking you ALL ahead of time!

Sincerely,
Leah (aka debtfre12)

My Body Media is IN THE MAIL. I can't wait to see what this is! Especially on my 3 class days. I'm mathematically challenged, so thanks for the break down. LOL!

TDGee is everything? Please please don't tell him that!! Oh wait...

bump to read later

bumping to read later

I've had a BodyBugg since Dec. 2011, and I just reviewed my data from 3/10-3/17

- I burned 15,556 cals, and to have lost 1# I would've had to consume 12,056 cals
- My actual calorie consumption was 10,421 (a 5135 deficit)
- I gained 0.6# (because I ate less than 12,056)?

Since daily seems to be the normal way of looking at that, though avg daily from a week is a great way of looking at it. Well, 8 days.

TDEE - 1945
Ate - 1303

Deficit - 642

Yep, should have been a 1.3 lb loss.

Wanna know why no or little loss?

Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.

That is what the BodyBugg site is also estimating as your BMR, with slight tweaks to body heat, and that is the basis for ALL other calorie burn estimates.

If you normally net at 1300 or lower, and are not hungry, meaning your body has gotten used to eating that much less, then your BMR is NOT actually 1500, it is 200 less, or 1300, slightly below actually.
You have suppressed your metabolism, it is running slower than possible.

All calorie estimates by BodyBugg site are inflated too. So you really don't have a deficit that high.

So the activity multiplier from healthy BMR estimate they are using too is 1945 / 1515 = 1.28
But you only have a BMR of 1300 or less, so 1300 * 1.28 = 1664 TDEE that is truly happening.

So you actually only have a deficit of 361, or possible 0.7 lb loss a week. Wow, almost half the deficit gone because of not eating 200 cal on avg daily.

So you need to get your BMR calc from MFP to replace the 1515 in the math above. If you are shorter, your potential BMR is less, the multiplier is more, the true TDEE is higher, the potential weight loss is more.
But still less than it could be if the metabolism was flying high.

Recommend setting weight loss goal so the end daily goal is above your true BMR potential, and then NET that every day.

The BodyBugg will then be telling you your true potential weight loss based on non-exercise daily activity.

So why weight gain? With eating below BMR and exercising, you run down your glucose stores and they just can't be built up. They probably just got the chance, and glucose comes with water, so mainly water weight you need for energy.
Last weigh in may have been real low on them - so just a false reading difference.

May also be the same thing with sodium levels that retain water - lower last time, higher this time.
All just water weight.

I've had a BodyBugg since Dec. 2011, and I just reviewed my data from 3/10-3/17

- I burned 15,556 cals, and to have lost 1# I would've had to consume 12,056 cals
- My actual calorie consumption was 10,421 (a 5135 deficit)
- I gained 0.6# (because I ate less than 12,056)?

Since daily seems to be the normal way of looking at that, though avg daily from a week is a great way of looking at it. Well, 8 days.

TDEE - 1945
Ate - 1303

Deficit - 642

Yep, should have been a 1.3 lb loss.

Wanna know why no or little loss?

Don't know your height, but going off 5'6", your estimated healthy BMR could be 1515. You can run through this with real BMR figure too - MFP Tools - BMR calc.

That is what the BodyBugg site is also estimating as your BMR, with slight tweaks to body heat, and that is the basis for ALL other calorie burn estimates.

If you normally net at 1300 or lower, and are not hungry, meaning your body has gotten used to eating that much less, then your BMR is NOT actually 1500, it is 200 less, or 1300, slightly below actually.
You have suppressed your metabolism, it is running slower than possible.

All calorie estimates by BodyBugg site are inflated too. So you really don't have a deficit that high.

So the activity multiplier from healthy BMR estimate they are using too is 1945 / 1515 = 1.28
But you only have a BMR of 1300 or less, so 1300 * 1.28 = 1664 TDEE that is truly happening.

So you actually only have a deficit of 361, or possible 0.7 lb loss a week. Wow, almost half the deficit gone because of not eating 200 cal on avg daily.

So you need to get your BMR calc from MFP to replace the 1515 in the math above. If you are shorter, your potential BMR is less, the multiplier is more, the true TDEE is higher, the potential weight loss is more.
But still less than it could be if the metabolism was flying high.

Recommend setting weight loss goal so the end daily goal is above your true BMR potential, and then NET that every day.

The BodyBugg will then be telling you your true potential weight loss based on non-exercise daily activity.

So why weight gain? With eating below BMR and exercising, you run down your glucose stores and they just can't be built up. They probably just got the chance, and glucose comes with water, so mainly water weight you need for energy.
Last weigh in may have been real low on them - so just a false reading difference.

May also be the same thing with sodium levels that retain water - lower last time, higher this time.
All just water weight.

Thanks for the feedback.

My height is 5'5". I had my BMR tested at Kaiser on 3/2/12, and they said it was 1480.

I've been plateaued (on and off) for the last 6 months. I lose a couple pounds (or like last time I lost in January, one pound) I am beyond frustrated. I do have a body media fit and I do burn 3000-3200 calories on workout days (6 days a week) and 2500-2700 on my off day. I was trying to do a minimum of 2000 a day (did it for about 2 months and nothing). Do I need to go higher and have less of a deficit? I still have over 40 pounds to go. I have recently dropped back down to 1700 per day. I have since stayed off the scale (my trainer told me to stay off for 5 weeks, though she doesn't know about my calories, she's really no help with that, as she says she doesn't count calories)

Trying to break my own plateau here.... and looking at this calculator linked on a recent page: http://www.health-calc.com/diet/energy-expenditure-advanced

I think trying to honestly answer the activity factor part of these calculators is the hardest part for me because I know there are people out there who exercise way harder or more often than I do. So I always call into question what my personal activity factor should be, and maybe I've been underestimating it.

My main exercise for the last month has been 30 Day Shred approx 5 days a week. It kicks my butt. I sweat up a storm and my heart feels like it's going to be beat out of my chest for most of it. I can't talk during the workout -- can't even think -- have to shoo my kids away if they come in to ask me a question during it. I have a suspicion that since my weight loss stalled once I started this routine then I may not have been eating close enough to my TDEE (granted other things have changed -- stamina, flexibility, etc).

So, looking at this calculator, do I consider the exercise I've been doing as moderate or intense? It feels intense to me but I don't want to overestimate anything. My HRM puts my calorie burn around 220 each time. Or maybe I should do a combination of intense and moderate?

I think trying to honestly answer the activity factor part of these calculators is the hardest part for me because I know there are people out there who exercise way harder or more often than I do. So I always call into question what my personal activity factor should be, and maybe I've been underestimating it.

My main exercise for the last month has been 30 Day Shred approx 5 days a week. It kicks my butt. I sweat up a storm and my heart feels like it's going to be beat out of my chest for most of it. I can't talk during the workout -- can't even think -- have to shoo my kids away if they come in to ask me a question during it. I have a suspicion that since my weight loss stalled once I started this routine then I may not have been eating close enough to my TDEE (granted other things have changed -- stamina, flexibility, etc).

So, looking at this calculator, do I consider the exercise I've been doing as moderate or intense? It feels intense to me but I don't want to overestimate anything. My HRM puts my calorie burn around 220 each time. Or maybe I should do a combination of intense and moderate?

Try this spreadsheet for nailing that daily activity. Tips above the activity calculator.
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGZlcmNCNmhJWFhtUGl0ZEk1RFd1c0E

Much easier to divide up the day and weekly activity, and get daily avg. It describes the comparative walking speeds, might make it easier to figure out what a workout level is equal to.