Is this right?

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sweetie1975
sweetie1975 Posts: 154 Member
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

Replies

  • tangiesharp
    tangiesharp Posts: 315 Member
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    I believe you are correct. And I think that's why a lot of people here have reduced their cardio and increased weight lifting. At least I have. I used to go to spin class 3-5 times a week burning between 500-700 calories a session. I decided I couldn't eat that much, so I've cut back to 1-2 times a week. I miss my spin class, but I don't miss trying to eat all those calories back.

    Good luck!
  • ANewLucia
    ANewLucia Posts: 2,081 Member
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    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
  • ReneeClaireR
    ReneeClaireR Posts: 25 Member
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    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

    This is where I get confused. I thought TDEE already incorporates "exercise calories" so why would you eat them back after using MFP settings?
  • 31prvrbs
    31prvrbs Posts: 687 Member
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    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...
  • sweetie1975
    sweetie1975 Posts: 154 Member
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    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

    Okay, thanks but I'm a little confused now in terms of what I should have my calories setup for on here....should it be my BMR or my TDEE - 15%?
  • canroadrunner
    canroadrunner Posts: 203 Member
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    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.
  • ekeledo
    ekeledo Posts: 15
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    as I understand then when your TDEE to Maintain is 2626 and to get deficit of 500 cal it is 2126 cals per day with or without exercise since TDEE is already calculated based on your activity (overall and not daily), However you can eat less but should always try to eat at least the cals of your BMR cause they are the calories to keep you functioning well :)
  • trosewine
    trosewine Posts: 88
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    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!!
  • 31prvrbs
    31prvrbs Posts: 687 Member
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    Okay, thanks but I'm a little confused now in terms of what I should have my calories setup for on here....should it be my BMR or my TDEE - 15%?

    The easiest way would be to set it at TDEE -15%, then ignore the cals that MFP gives you "back" for exercise, since exercise cals are already built in to TDEE.