In place of a road map!

My main confusion in calculating TDEE and the deficit is whether or not to eat my exercise calories back. I have a sedentry lifestyle (desk job) but work out four times a week.

If my BMR is 1500 my TDEE is 1800 at sedentry and 2100 for more active. I would think at sedentry I would eat them back but not if I've already calculated them into my TDEE, is that right?

So if I ate 1800 cals a day and didn't eat any exercise calories back (about 350/session) would that create a big enough deficit for weight loss? Or should I create a 20% deficit from that number and eat all the exercise cals? I would think eating at 2100 there would be no deficit at all?

I understand the concept - it's just all the possibilities I find so confusing!

This is the best I can do!

I'll hand you the tools for a successful and sustainable diet that you can use and manipulate to achieve your goals.
If you are looking to lose weight, you just eat the calories given by doing the simple math and following the directions on the page.
If you are looking to maintain weight, you add 20% to the number given and youll know approximately what your TDEE is.
The link is at the bottom of this grand post!

I've said it several times here on this forum and i'll say it again and again:

True dieting needs the knowledge of 3 very important numbers.

1) TDEE or Total Daily Energy Expenditure.
This is the amount of calories you burn all day.
From before you wake up in the morning and pee to the time you lay your head down at night to sleep and into the night.
One of my biggest pet peeves is seeing a post on the forum or on someones Diary "Ugh! I feel sooo guilty because I went over calories today!" when the person went over a few cals over a 40% cut from TDEE.

Knowing TDEE allows you to understand that anything above TDEE is a surplus and you will "eventually" gain weight.
Anything at TDEE you maintain weight.
Anything below TDEE you lose weight to an extent. (see BMR)

2) BMR or Basal Metabolic Rate or RMR Resting Metabolic Rate.
If you were in a coma and in the hospital, the doctors would feed you your BMR in calories.
This ensures you have enough nutrients for vital organs to function.
http://www.brighthubeducation.com/science-homework-help/107443-ten-essential-organs-in-the-human-body/
This is just a small list of vital organs in the human body.
Eating at BMR and staying in bed should maintain things as long as you do nothing at all.
Most people who start using MFP dont really understand the importance of this BMR number.
They jump in with both feet thinking "I'm going to lose soooooo much weight and be fantastic!"
What they dont understand is by not eating back calories from working out, they are netting below BMR.
The only people who should be eating below BMR are folks who have had Gastric Bypass, 500-700 cals/day, or people who are morbidly obese and only for an extremely short time and only prescribed by their "Nutritionist".

Most people who eat at or below BMR will lose weight for a short time.
20-50% of most weight lost on a Very Low Calorie Diet is from Lean Mass.
This is the opposite of true dieting.
Most people who diet want to have better looking bodies and live a healthy life.
They want to reduce fat mass and raise lean mass.
Eating at BMR or lower actually maintains fat mass while dropping lean mass.

If the body does not get enough energy from calories in, it will seek ways to slow itself down.
Leptin levels drop, cortisol levels rise.
Anabolism stops and catabolism begins.
The body switches gears hormonally and tries to maintain fat, a non active tissue that stores energy, by burning lean mass, an active tissue that uses calories.
So in essence fat mass starts to stay the same while lean mass drops.
You can see how this can extend your dietary lifestyle right?

Eating at or below BMR with intentions to eat back calories from working out is a convoluted way of thinking.
We should be eating the proper amount of nutrients first, then creating a deficit with our workouts!
That way if you miss a workout, you still have the proper nutrients in your system.
Youll actually have more energy eating right and sleeping right than if you jumped into a VLCD.
This has been proven!

3) Body Fat%
So many people dont really know what their body fat% is.
I'm shocked every time I ask a member and they dont have a clue!
Some people dont even know what a safe BF% should be!

Athletes (6-13% for men, 16-20% for women)
Fitness (14-17% for men, 21-24% for women)
Acceptable (18-25% for men, 25-31% for women)
Obese (25%+ for men, 32%+ for women)

A good way to diet correctly is to set a body fat% goal as opposed to a weight goal.
The human body fluctuates up to 5lbs on average daily!
That would drive any person crazy who likes jumping on the scale every 30 mins!
Measuring body fat is a more sane approach to the diet.
Expecting a 2-5% change in a month is certainly acceptable in the lower ranges.
In the higher ranges it really depends on your BF%, macronutrients and workout routine.
An interesting paper written by Martin Berkhan, creator of www.LeanGains.com talks about the amount of fat the human body can burn in a day. After reading it I started working out 3 times a week and had better results than working out 5 days a week.
https://www.facebook.com/note.php?note_id=160054937436250

Understanding body fat and how you lose it will certainly keep you from hopping on the scale every day and probably have you running up to GNC for a handy set of calipers $20.

So now that I have given you the 3 most important numbers to always know while dieting, i'll give you a good source to figure all this information out on your own.
This was the first source I used to help myself and countless others to lose weight.
Once you have this link you can keep using it as you drop weight and body fat to recalculate your numbers.
Remember that as lean mass rises and fat mass drops, youll have different nutritional needs!

To truly benefit from a FAT BURNING program you will need to have some type of resistance training.
If you are not lifting weights or doing body weight workouts, you will have a very hard time maintaining lean mass while in a caloric deficit.
I always suggest for gym goers, the Stronglifts 5x5 or Starting Strength programs.
Both teach basic compound moves and can help catapult your strength.
I'm sure you can find many other lifting programs but do keep in mind, if you lift Minnie Mouse dumbbells youll have Minnie Mouse muscles. =D

Cardio is great for accelerated fat loss but if you are overweight or obese I would only recommend a brisk walk.
Every pound of fat on your stomach is 8 on the knees and 10 on the upper back.
Once you get down to an acceptable BF level then run to your hearts content.

So here is the link.
Use it in good health!

visit http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc first, then the BMR tool.
The Military BF calc is accurate up to about 2%.
The BMR tool will give EXACT calories to eat on a daily basis.
This number is static and I only recommend eating back so your NET is at least 200 above BMR.
Add 20% to suggested calories to know your TDEE.
Use the Katch McGardle BMR number to know your BMR.
Never eat at or below BMR.
For Fat loss plans set up macros at 30% Protein/Fat.
This % is only because MFP wont allow single %.

For more fine tuned macronutrients.....
1g Protein per lean body mass or total goal weight.
.35-.60g Fat per LBM or total goal weight.

Most of the time these numbers are close to 30% of total daily cals.

If anyone has any questions feel free to ask.
If I missed something important please let me know.

Hugs!
=D

"Great bodies are built in the kitchen and while we sleep! Everything else is secondary."

This is saying I should be eating 2466 to LOSE weight.....I've eaten that many calories in a day and I either maintain or gain. Maybe one formula doesn't work for everyone?

This is saying I should be eating 2466 to LOSE weight.....I've eaten that many calories in a day and I either maintain or gain. Maybe one formula doesn't work for everyone?

That seems a bit high but we don't know your BMR or TDEE.

Chances are that it over estimated your TDEE.

A good rule of thumb is 20-15% under your TDEE for fat loss and keeping Fats and Protein at 30%. So you may just have to figure out your spot that fits your goals.

Well I put in my stats: 35 y.o., current weight 228.8 lbs., BF% 38.3, and I tried to put my ultimate goal weight as 155, but it gave me a warning message that I would be eating below my current BMR if I did that and suggested an intermediate goal. So I put in 180 and it gave me a BMR of 1754. I exercise 5-6 days/week, but I looked at the "moderate" category and it said 2466.

So if I use 2466 and subtract 20% of that, I'd get 1973....is that a better number to use? I thought the idea of the website and the chart is that you don't have to alter anything on it.