TDEE - What is it and why you should not eat below your BMR
Replies
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I think the penny has dropped.
On non workout days I eat 1700.
On workout days, say I work off 500 cals, this gives me a net of 1200. So I eat 200 odd more to take me to my BMR.
correct?0 -
I think the penny has dropped.
On non workout days I eat 1700.
On workout days, say I work off 500 cals, this gives me a net of 1200. So I eat 200 odd more to take me to my BMR.
correct?
That's how I understand it paxier - 1700 each and every day and only have the extra if your to bring your net up on workout days - exactly as you've said
I have set my MFP goals myself so my goal for food is 1800 each day. I'm liking this new way of eating a consistent amount each day rather than high/low depending on how many calories I burn off.0 -
I am confuesed about TDEE I calculated it on Fat2Fit's website and got 2224 as moderately active (this is a 20% cut built in). I did the fitness frog calculator and got 2288 as TDEE and subtracting 15% from that is 1945. There is a big difference 299 calories! I have been eating 2100 based on advice from another post about reving my metabolism since I had been eating 1200-1400 since Jan. 1 and starving! Any advice?0
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This really helps.
Now I need to find more healthy options of food to eat and not turn to unhealthy options trying to meet my calorie goal each day.
Thanks again.0 -
Okay, correct me if I have this wrong (which is completely within the realm of possibility!)
Heres what I came up:
TDEE 2702
BMR 1566
I subtracted 15% from my TDEE and got 2299
So.....I should be eating 2299 calories a day? That sounds so high since I have had a calorie allowance of 1200 and with my calorie burn, I've been eating anywhere from 900 to 1100 calories a day.
Do I have this figured correctly?0 -
Okay, correct me if I have this wrong (which is completely within the realm of possibility!)
Heres what I came up:
TDEE 2702
BMR 1566
I subtracted 15% from my TDEE and got 2299
So.....I should be eating 2299 calories a day? That sounds so high since I have had a calorie allowance of 1200 and with my calorie burn, I've been eating anywhere from 900 to 1100 calories a day.
Do I have this figured correctly?
Which activity level did you choose? Most fit in the moderate activity level? If you workout 3-5 times a week, that is usually mod. If on feet all day long and tend to have hard workouts as well most days per week then you go with a higher activity level.
So if you are moderate your TDEE is 2427 so your cut is 2063. You would eat that everyday and then only eat more IF you burn over approx 500 cals during your workout. You would only need to eat the amount over 500 to bring you to a NET of BMR.0 -
I am confuesed about TDEE I calculated it on Fat2Fit's website and got 2224 as moderately active (this is a 20% cut built in). I did the fitness frog calculator and got 2288 as TDEE and subtracting 15% from that is 1945. There is a big difference 299 calories! I have been eating 2100 based on advice from another post about reving my metabolism since I had been eating 1200-1400 since Jan. 1 and starving! Any advice?
Hmmm, did you choose the correct activity level is a question. Sometimes people erroneously go with light activity when they workout 3-5 times a week, but aren't too active the rest of time. That is moderate. I workout 3 days a week, where i lift on all those days and one of the days I do my zumba as well and not really active otherwise since I have a desk job and I am moderate.
Also, are you eating enough protein? If you are strength training a good rule of thumb is 1gr per lb of bodyweight.0 -
Hi, could someone please check my workings out for me (thank you so much). Still trying to get my head around eating more.....
I'm 37years (female)
height 5 '2
weight 160 pounds/72kg
I worked out:
BMR 1456
TDEE 2002
TDEE - 15% = 1700
Soooooooo I eat 1700 on non workout days, and on workout days around my BMR. Sorry I have read so many posts on this thread I've got myself confused.
Thank you so much for your help.
Yes eat 1700 everyday and on workout days if you burn more than 250 cals you need eat the excess over the 250 cals. Seems like you chose light activity. If after 6wks you are bouncing the same couple pounds, then you need to go up in calories. Many people want to pick light or sedentary when they really are moderate. So you can try it out at this level and again if you are not moving either direction then you need to bump your cals at least 100 and hold there for 4wks to see how you trend.0 -
Mornin' All,
4wks ago I upped my calories and saw a 7lb increase over those weeks. Saturday I weighed in and the scale dropped almost 3lbs. I am hoping this is the beginning of me stabilizing and then I can shed the last couple of pounds that I'd like to...all while eating a ton
I am very hopefully about this process.
This group is great and the all the information is wonderful!!!
THANKS!!!0 -
Mornin' All,
4wks ago I upped my calories and saw a 7lb increase over those weeks. Saturday I weighed in and the scale dropped almost 3lbs. I am hoping this is the beginning of me stabilizing and then I can shed the last couple of pounds that I'd like to...all while eating a ton
I am very hopefully about this process.
This group is great and the all the information is wonderful!!!
THANKS!!!
Wow that's brilliant and well done for sticking it out when you saw the number on the scale increase! What did you increase your calories from? 0 -
I work out six days a week so I chose heavy exercise. Should I go down to moderate?0
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Mornin' All,
4wks ago I upped my calories and saw a 7lb increase over those weeks. Saturday I weighed in and the scale dropped almost 3lbs. I am hoping this is the beginning of me stabilizing and then I can shed the last couple of pounds that I'd like to...all while eating a ton
I am very hopefully about this process.
This group is great and the all the information is wonderful!!!
THANKS!!!
Wow that's brilliant and well done for sticking it out when you saw the number on the scale increase! What did you increase your calories from?
It was very difficult to watch it go up 1-2lbs every week and trust me it was hard not to panic and drop the calories but Lucia helped me and told me to stick it out!!!
I went from 1340-1400 to 1800 even on my rest days....felt guilty about it at first but that's part of the plan 0 -
Hello! I'm new to the group and I know some of these calculations are based on body fat % and current weight....how often do you suggest re-evaluating these totals? I have a lot to lose and was just curious!
Sorry if this has been addressed before. :blushing:
Created by MyFitnessPal.com - Free Weight Loss Tools0 -
I started following this guidelines today but I just realized that the bmr calculator I used gave me a different number that the one posted here :S
According fat2fitradio my bmr is 1273 calories but bmrcalculator.net says it's 1552 calories
My tdee is 2127
I subtracted 500 calories from my tdee and I set my calories goal to 1627, I burn only 200 calories from exercise 5 times a week, so net calories is 1430, should I bump my calorie intake to 1800 or eat my exercise calories back?
Also I was using livestrong.com food diary and when I changed my weight loss goal to 1 pound per week it suggested exactly 1630, mfp suggested a much lower calorie goal.0 -
Hi, could someone please check my workings out for me (thank you so much). Still trying to get my head around eating more.....
I'm 37years (female)
height 5 '2
weight 160 pounds/72kg
I worked out:
BMR 1456
TDEE 2002
TDEE - 15% = 1700
Soooooooo I eat 1700 on non workout days, and on workout days around my BMR. Sorry I have read so many posts on this thread I've got myself confused.
Thank you so much for your help.
Yes eat 1700 everyday and on workout days if you burn more than 250 cals you need eat the excess over the 250 cals. Seems like you chose light activity. If after 6wks you are bouncing the same couple pounds, then you need to go up in calories. Many people want to pick light or sedentary when they really are moderate. So you can try it out at this level and again if you are not moving either direction then you need to bump your cals at least 100 and hold there for 4wks to see how you trend.
thank you for your help! (you are so patient). Wow and you have amazing muscles!!!0 -
Hi
I have been re-reading your very first post with the equations (RMR and BMR). I think my workings out were wrong.
I have now calculated my RMR to be 1446 (not my BMR).. activitly level I selected x 1.375 which gives me a BMR of 1988.
this would make my TDEE 1988 + 198(? 10%?) at 2186.
less 15% = 18590 -
I work out six days a week so I chose heavy exercise. Should I go down to moderate?
Not necessarily. How long are you working out on those days?Hello! I'm new to the group and I know some of these calculations are based on body fat % and current weight....how often do you suggest re-evaluating these totals? I have a lot to lose and was just curious!
Sorry if this has been addressed before. :blushing:
Most people calculate using just their current weight, since not everyone knows their bodyfat%. Try using this calculator to help you: http://scoobysworkshop.com/calorie-calculator/I started following this guidelines today but I just realized that the bmr calculator I used gave me a different number that the one posted here :S
According fat2fitradio my bmr is 1273 calories but bmrcalculator.net says it's 1552 calories
My tdee is 2127
I subtracted 500 calories from my tdee and I set my calories goal to 1627, I burn only 200 calories from exercise 5 times a week, so net calories is 1430, should I bump my calorie intake to 1800 or eat my exercise calories back?
Also I was using livestrong.com food diary and when I changed my weight loss goal to 1 pound per week it suggested exactly 1630, mfp suggested a much lower calorie goal.
Just eat 1800 each day, no need to eat back exercise cals, as they are already figured into that number
~Kiki0 -
I am confuesed about TDEE I calculated it on Fat2Fit's website and got 2224 as moderately active (this is a 20% cut built in). I did the fitness frog calculator and got 2288 as TDEE and subtracting 15% from that is 1945. There is a big difference 299 calories! I have been eating 2100 based on advice from another post about reving my metabolism since I had been eating 1200-1400 since Jan. 1 and starving! Any advice?
Hmmm, did you choose the correct activity level is a question. Sometimes people erroneously go with light activity when they workout 3-5 times a week, but aren't too active the rest of time. That is moderate. I workout 3 days a week, where i lift on all those days and one of the days I do my zumba as well and not really active otherwise since I have a desk job and I am moderate.
Also, are you eating enough protein? If you are strength training a good rule of thumb is 1gr per lb of bodyweight.
I chose moderate on both sites, and I attempt to eat that much protein per day but usually only end up with 115-125 on most days. I am just going to go with 1950 for now I think and just make sure to eat 200 more than my BMR on heavy cardio days...0 -
@31prvbs
I typically work out six days a week for at least 50 minutes and sometimes going a little over an hour. I am currently doing Chalean Extreme and TurboFire along with her abs and stretch workouts.0 -
So did a sneak peek weigh in this morning and it appears that my body hasn't quite stabilized yet...real weigh in will be satuday. I do feel pretty good though...FAIRLY slender and not as bloated. Let you know what the scales says after the weekend.
Thanks!!!0 -
Wondering if someone would check my work as well (calculations from a couple websites):
BMR: 1400, 1457, 1460, 1502 (used 1460)
TDEE: 2170, 2287, 2318 (used 2287)
TDEE-15%= 1944??? Is this what my base should be? I'm set at 1200 now in MFP.
I currently work out 5 to 6 days/week, ST and Cardio, burn around 700 cal/day +/- 200 depending on work out. I use a HRM.
Height 5'7
Current Weight: 157
Suggestions/Corrections?
Any help is appreciated!!! Thanks!0 -
bump. Ive so far been successful with MFP plan but want to see if Im eating enough when I lift. will be back.0
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Wondering if someone would check my work as well (calculations from a couple websites):
BMR: 1400, 1457, 1460, 1502 (used 1460)
TDEE: 2170, 2287, 2318 (used 2287)
TDEE-15%= 1944??? Is this what my base should be? I'm set at 1200 now in MFP.
I currently work out 5 to 6 days/week, ST and Cardio, burn around 700 cal/day +/- 200 depending on work out. I use a HRM.
Height 5'7
Current Weight: 157
Suggestions/Corrections?
Any help is appreciated!!! Thanks!
Yes, you should eat 1944 every day. If you are burning 700 calories for a workout, though, I suspect that your tdee is actually higher though. Just make sure on the days that you do have high burns that you don't net below your bmr. 1944-700 = 1244 so on those days you'd need to eat until you at least reached your net of 1460 (another 200 calories or so).
HTH0 -
I am so glad I found this information! I currently weigh 161 lbs. I am a female, 5'11'. My goal weight is around 130. I am small-boned and weighing much more than that makes me look "chubby". Anyway, I have been eating between 1200 - 1500 calories daily. Clean eating (chicken, fish, lots of veggies, nuts, hard-boiled eggs and some fruit - barely any sugar...just what is found in the fruit and the occasional protein bar). I'm not eating a lot of grains, just because too many carbs (except for veggies/fruit) scare me. Anyway, I am ALWAYS hungry! I work out 4-5 days a week. 25 minutes of cardio (where the bike reads a printout of 150 calories burned) and have just started doing a very simple weight routine utilizing the weight machine circuit at my gym (that takes me about 30-45 minutes to complete). Anyway, the website that you recommended (scoobysworkshop.com) says that my BMR is 1517 and that my TDEE is 2352. Is that really right??? I sort of want it to be right because I'm always so hungry and don't feel that I have the energy I should (very sluggish most days), but I don't feel like I'm burning enough calories on my workout days to justify eating many more calories. I honestly don't know how so many on here are able to burn so many calories during their cardio workout - I just don't have the stamina to do more than that right now. Could too few calories be contributing to my inability to work out as hard as the other people on here can?
I'm just SO confused about what I should be eating, calorie-wise. I kind of feel like I have a love/hate relationship with MFP because I love having a visible goal and journal but when I enter my foods and I go over by 200 calories because I'm so hungry I feel guilty when I see that red number pop up that shows how many calories I "overate". Can someone please help restore my sanity? I feel like I'm going to eat my computer desk in a minute because I'm so hungry but I REALLY want to lose weight. Basically, I am very motivated but very confused about how to walk out this fitness journey Sorry if this doesn't make total sense...being hungry keeps me from thinking straight. HEEEEEELLLLLLP : /0 -
bump0
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I am so glad I found this information! I currently weigh 161 lbs. I am a female, 5'11'. My goal weight is around 130. I am small-boned and weighing much more than that makes me look "chubby". Anyway, I have been eating between 1200 - 1500 calories daily. Clean eating (chicken, fish, lots of veggies, nuts, hard-boiled eggs and some fruit - barely any sugar...just what is found in the fruit and the occasional protein bar). I'm not eating a lot of grains, just because too many carbs (except for veggies/fruit) scare me. Anyway, I am ALWAYS hungry! I work out 4-5 days a week. 25 minutes of cardio (where the bike reads a printout of 150 calories burned) and have just started doing a very simple weight routine utilizing the weight machine circuit at my gym (that takes me about 30-45 minutes to complete). Anyway, the website that you recommended (scoobysworkshop.com) says that my BMR is 1517 and that my TDEE is 2352. Is that really right??? I sort of want it to be right because I'm always so hungry and don't feel that I have the energy I should (very sluggish most days), but I don't feel like I'm burning enough calories on my workout days to justify eating many more calories. I honestly don't know how so many on here are able to burn so many calories during their cardio workout - I just don't have the stamina to do more than that right now. Could too few calories be contributing to my inability to work out as hard as the other people on here can?
I'm just SO confused about what I should be eating, calorie-wise. I kind of feel like I have a love/hate relationship with MFP because I love having a visible goal and journal but when I enter my foods and I go over by 200 calories because I'm so hungry I feel guilty when I see that red number pop up that shows how many calories I "overate". Can someone please help restore my sanity? I feel like I'm going to eat my computer desk in a minute because I'm so hungry but I REALLY want to lose weight. Basically, I am very motivated but very confused about how to walk out this fitness journey Sorry if this doesn't make total sense...being hungry keeps me from thinking straight. HEEEEEELLLLLLP : /
Eat and your energy will come back and you will be able to work out more (but what you are doing seems plenty). Your body is begging for some help. It needs fuel. I am in my 7th week and am totally loving eating more (well, most days). I was feeling just like you when I came looking for solutions and found this group. After a few days you will feel like you woke from a long winter nap.
I would recommend taking measurements now and then in 3-4 weeks. Step away from the scale, it will cause undo concern. Please read the sticky on what to expect when you up your calories. The first few days will be the roughest. I didn't gain any but felt pudgy and jiggly, but it only lasted a few days. Drink lots of water and keep eating healthy.
FWIW - I am 5'7" and 150# Since starting this, I have lost inches and gained a ton of energy. I am eating 1900-2000 cal/day.0 -
I am so glad I found this information! I currently weigh 161 lbs. I am a female, 5'11'. My goal weight is around 130. I am small-boned and weighing much more than that makes me look "chubby". Anyway, I have been eating between 1200 - 1500 calories daily. Clean eating (chicken, fish, lots of veggies, nuts, hard-boiled eggs and some fruit - barely any sugar...just what is found in the fruit and the occasional protein bar). I'm not eating a lot of grains, just because too many carbs (except for veggies/fruit) scare me. Anyway, I am ALWAYS hungry! I work out 4-5 days a week. 25 minutes of cardio (where the bike reads a printout of 150 calories burned) and have just started doing a very simple weight routine utilizing the weight machine circuit at my gym (that takes me about 30-45 minutes to complete). Anyway, the website that you recommended (scoobysworkshop.com) says that my BMR is 1517 and that my TDEE is 2352. Is that really right??? I sort of want it to be right because I'm always so hungry and don't feel that I have the energy I should (very sluggish most days), but I don't feel like I'm burning enough calories on my workout days to justify eating many more calories. I honestly don't know how so many on here are able to burn so many calories during their cardio workout - I just don't have the stamina to do more than that right now. Could too few calories be contributing to my inability to work out as hard as the other people on here can?
I'm just SO confused about what I should be eating, calorie-wise. I kind of feel like I have a love/hate relationship with MFP because I love having a visible goal and journal but when I enter my foods and I go over by 200 calories because I'm so hungry I feel guilty when I see that red number pop up that shows how many calories I "overate". Can someone please help restore my sanity? I feel like I'm going to eat my computer desk in a minute because I'm so hungry but I REALLY want to lose weight. Basically, I am very motivated but very confused about how to walk out this fitness journey Sorry if this doesn't make total sense...being hungry keeps me from thinking straight. HEEEEEELLLLLLP : /
:-) So glad you found this group because the journey doesn't have to be so hard. You shouldn't have guilt either. Your numbers sound right to me...you chose Moderate activity and now it is time to starting eating 15% of that TDEE figure you have there and never feel guilty again.0 -
I upped my calories a few weeks ago from 1500 to 1700. I just redid my calculations using the Scooby calculator. Here are my figures:
BMR is 2003
TDEE is 2404
Daily Calories 1923
Between Scooby, FitDay, and MFP, I get different numbers, and it's confusing me.
I chose desk job/sedentary because right now, that's what I am. I've been having some health issues and not exercising, but I'm trying to get some activity in a couple times a week.
I gained the first week of upping, then stayed the same for a couple weeks, dropped 3 pounds the next week, and have been staying the same the past 2 weeks.
Should I up my calories again? If so, to what? I'm one of those that eating more is very scary. I want to get rid of at least another 75 pounds.
Thanks for any assistance.0 -
Techmom & Anewlucia...
Thank you so much!!! I upped my calorie intake to 2000 calories today (as opposed to the 1200-1500 I've been doing). What a difference I feel physically!!! I was able to do my strength training followed by my cardio without feeling like I was going to pass out. For the first time EVER since starting working out (about a month and a half) I actually experienced that release of endorphins that you can feel after exercising. I thought it was a myth! It was so awesome to not want to crawl into bed and sleep after my workout - I had energy!!! And I work out AFTER my job (I am a nanny to twin 2 year old girls) - that kind of energy seemed impossible to me! I still have so much energy I'm considering doing a yoga dvd after doing some housecleaning. : ) I finally left behind that feeling in my gut that what I was doing calorie-wise was wrong. I'm glad I payed attention to that little voice in my head that said cutting my calories so low wasn't healthy, because it led me to this forum. This is such a blessing - I have a huge motivation boost, which I really needed. I'm also committed to staying away from the scale for a couple of months. Just seeing how much energy I have is enough knowledge that increasing my calories is the right thing to do. Thank you, a million times over, thank you!!!
By the way - I was able to increase my resistance level on my stationary bike today...I've never been able to do that successfully before! : )0
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