Okay, so my TDEE is 2626, and I had that calculated on the premise that I exercise 1-3 times a week.

TDEE minus 15% =2232

So, I have my calories set at 2232 and macros at 40-30-30. My BMR is 1915 which is a difference of 317 calories.

Using today as an example, I've already eaten 2292 calories so adding in my zumba workout where I burned 692 calories leaving my net at 1599 so I have to eat another 633 calories to get back up to a net of 2232 (TDEE-15%)

If so, I got some serious eating to do before I go to bed.

Any help on this would be mch appreciated.



Thanks

No you need to net bmr so you so that is 1915- 1599...approx 300 more cals...just eat until your net cals equal your bmr

TDEE does include exercise cals, but MFP doesn't. So if you "custom" set your MFP to your TDEE -15%, then there's no need to eat back cals unless you had some massive cal burns that made you "net" under your BMR.

If you're allowing MFP to set up the calculations for you, then exercise cals are not included, so then they'll need to be eaten back...

Okay, so my TDEE is 2626, and I had that calculated on the premise that I exercise 1-3 times a week.

TDEE minus 15% =2232

So, I have my calories set at 2232 and macros at 40-30-30. My BMR is 1915 which is a difference of 317 calories.

Using today as an example, I've already eaten 2292 calories so adding in my zumba workout where I burned 692 calories leaving my net at 1599 so I have to eat another 633 calories to get back up to a net of 2232 (TDEE-15%)


If so, I got some serious eating to do before I go to bed.

Any help on this would be mch appreciated.



Thanks

No you need to net bmr so you so that is 1915- 1599...approx 300 more cals...just eat until your net cals equal your bmr

See, this is the part I don't understand. If she has to eat 2232 calories on rest days why does she only have to eat 1915 on workout days. Why does she eat more net on rest days than on active days.

See, this is the part I don't understand. If she has to eat 2232 calories on rest days why does she only have to eat 1915 on workout days. Why does she eat more net on rest days than on active days.

It is confusing and I have seen this question before...I think what happens is if a person has a high burn of cals on a workout day, the number of cals to eat can get pretty high. So technically, the person SHOULD be eating more, but often just can't make that number happen, so the rule of thumb is to make sure that you are at LEAST netting your BMR.

I think this is what it would look like:

TDEE 2626
BMR of 1950
TDEE-15%= 2232

Rest Day: eat 2232 - remember this includes exercise cals split up over 7 days whether there is exercise or rest

Workout day where exercise cal burn is about ~300 - eat 2232

Workout Day where exercise cal burn is between 300-600 - eat 2232, but if exercise cals more than 300, you can eat that much more

Workout Day where exercise cal burn is over 600 - minimum eat 2262 plus exercise cals over 600 (if you want you can eat back any exercise cals over 300)

So, on a massive burn day, say 1200 cals - this example should eat a minimum of 2862 and up to 3460 and they would still have deficit built in. Those numbers can be hard to achieve for some without some serious food planning.

I think I did that math right, but please correct if wrong. Hope it helps!!