Bmr and TDEE - What to do with them?

Ugh, I am in the same boat! its all confusing!

I used fitnessfrog.com to calculate my numbers. My understanding is that you subtract 15% from your TDEE to eat daily, set your macro's to 40/30/30, and never eat (NET) below your BMR. The scale started moving for me once I adjusted to this method.

Good luck!!

Essentially BMR equals the number of calories you would need to stay alive if you were in a coma - for basic life functions like circulation, digestion, etc.

TDEE is the total number of calories you burn in a day from all your activity (work, walking thru stores, etc)

From what I understand, you don't want to eat less than your BMR because your organs and muscles will suffer, but you need to eat less than your TDEE to lose weight.

Your margin is pretty small, so you would have to weigh, measure, and log everything.

You can increase your TDEE by moving more (exercise and/or just general activity like mowing yard, playing with the kids, etc) and create a larger deficit.

Yes, on the presumption that your BMR and TDEE are accurate, consume 1415 calories/day and you should loose 1 pound/week. The TDEE you cite is 256 higher than your BMR because of the activity you decribed in the TDEE calculator. With no additonal exercise, the 500 cal/day deficit will produce, over the long run, a 3500 calorie (1 pound/week) per week deficit. Your body will ultimately respond. If, in the meantime, you experience a plateau, it could be a fluctuation in water retention if your sodium intake is elevated.

Of course, as you loose weight your BMR and TDEE decrease and the calories your are alotted to maintain the new baseline weight will similarly be reduced, thus reducing your permissible intake to sustain the 500 calories deficit. But, be mindful of the 1200 calorie minimum should your -500 applied to your TDEE approaches 1200 calories/day.

subscribe

You subtract 15% from your TDEE, and eat at that level. for 3 weeks, if you lose no weight, then you subtract another 10%, that's all there is to it.

I've got 10lbs to go, my friend suggested I do 60 carbs, 97 protein. I just don't know what to do about all the other. I work out 6 days a week & have set my total cal at 1285 & eat back calories from w/o but decided to just eat 25-50% next week and see what happens. I just seem to stay at the same place.

I am going through the same thing at the moment. My BMR is a little over 1600 and my TDEE is 2252.

I have just upped my cals from 1400 to 1700, I so hope I don't put on. My deficit will be 23% below my TDEE.

I still have another 18 kg or more to lose.

Mads your deficit is totally fine, don't worry about it

1200 is the nutritional minimum that MFP allocates to "insure" the daily intake nutrients are provided for health. For those of us who are/were significantly overweight, our bodies have sufficient stores of energy in the form of the FAT we have succeeded in storing. While it will provide us with enegy to power us, it doesn't embody the nutrients required to sustain good health. And, too be sure, for someone who is trying to achieve a loss rate, say 1-2 pounds/week, that drives a daily intake down approaching the 1200 calorie minimum, care has to be taken to manage food consumption in a way that fats, carbs, and protein are such that essential vitamins and minerals are provided. So, getting this all done requires careful planning of the constituents of the daily diet. At 1200 calories, there is NO MARGIN for the consumption of empty non-nutritious calories.

I started at 300 pounds and am now at 234. Initially, I was allocated 1720 calories a day and that resulted in 1.5 - 2 pounds per week loss. Generally, I wasn't constantly hungry, but, I can say that there were days when sheer will overcame some urges to splurge. But, not that many times since last August. Maybe 6 times. As I lost weight, though, and my allotment dropped to 1520, the lower amount was a challenge, indeed. So, 200 calories makes a big appetite difference to me. I found that by walking a mile+ on the treadmill for 20 minutes was just enough to restore 100+ of the 200 calories that MFP took away; and this, without making me any hungrier because I did the exercise. For this reason, I know that my 6' 2" body would not tolerate a 1200 calorie limit even if I succeeded in achieving the theoretically balanced amount of nutrients.