TDEE - What is it and why you should not eat below your BMR
Replies
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HA!!!! yesterday i went to double (ok triple (ok quadruple)) check my TDEE numbers and it kept coming up really low and i was starting to freak a little until i realized i was putting my height as 65 CENTIMETERS not INCHES.
need coffee asap.0 -
What an informative thread. So, I've worked out my TDEE as 2270 and my BMR as 1365.
MFP currently gives me a flat 1200 calories and I am hungry on this and losing incredibly slowly (a pound every couple of weeks despite continuing my exercise). I then post my exercise and eat bacl some of these calories.
Having calculated my TDEE and BMR, I now want to change my details on this site. But I can't seem to change the whole thing on my MFP profile in a way that makes sense. I can change the daily calories that I am allowed but then I assume that if I put in the exercise on the site that I then shouldn't log it on the diary or else that will give me a false exercise reading. Am I better to put no exercise on my figures on this site then just log every time I do exercise and eat back those calories, ensuring that overall I am eating no more than 1930 (my TDEE minus 15%)?
Please advise.
Many thanks.0 -
What an informative thread. So, I've worked out my TDEE as 2270 and my BMR as 1365.
MFP currently gives me a flat 1200 calories and I am hungry on this and losing incredibly slowly (a pound every couple of weeks despite continuing my exercise). I then post my exercise and eat bacl some of these calories.
Having calculated my TDEE and BMR, I now want to change my details on this site. But I can't seem to change the whole thing on my MFP profile in a way that makes sense. I can change the daily calories that I am allowed but then I assume that if I put in the exercise on the site that I then shouldn't log it on the diary or else that will give me a false exercise reading. Am I better to put no exercise on my figures on this site then just log every time I do exercise and eat back those calories, ensuring that overall I am eating no more than 1930 (my TDEE minus 15%)?
Please advise.
Many thanks.
Well, w/ TDEE exercise cals are already figured in, so you don't need to eat them back.
People have found different ways of dealing with it. Some people log exercise minutes, but only put in 1 cal for the burn, so that they don't have to "see" the cals and be tempted to eat them, lol
Others just log, but don't eat them back (that's what I do)
I think it also matters where you are logging from. I log from my phone, so it's very easy to just focus on my "goal" "net" and "Food" eaten categories, and ignore the extra cals MFP gives me for exercise. I think it's harder to do that from the computer because the numbers are all combined...
~Kiki0 -
Ok, I've thread through loads of this info and it sort of makes sense, but can I get a little help please.
Here's a bit of background info. Over the last 10 years I have constantly dieted and lost 2 or 3 stone and usually sat between 161 and 196. I'm female and currently 39 years old, last year I had ballooned to 257lb. Due to going back to uni I upped my activity levels and lost 14lb but back in January I decided to make a real effort to lose weight, I was 243lb, I got MFP and a Fitbit and over the last 4 months or so I've dropped to 198lb, but I've been adhering to the MFP standard 1200 cals + eating back most of my exercise cals. However I've been reading the topics on here I'm coming round to the 'eat more to weigh less' way of thinking.
I used the Scooby's workshop calculator mentioned earlier in this thread and it said my BMR is 1833, my TDEE is 2200 and it says my daily calories to lose weight is 1760. But other sites I've looked at give different amounts, one had my BMR at around 1350 (and calculated it by body fat percentage based on measurements) which is massively different and this is where I get a little confused, So based on the info from Scooby's calculator, do I eat 1760 every day, or do I change this if I exercise. I have a bone disease and I have arthritis and all I've been doing so far is cycling and walking and a 1hr circuit class once a week. (I know I need to exercise more for this to work) but can some one tell me based on these numbers what I should eat every day and how much I should change it to if I exercise?
Thanks in advance
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must bump for later! :OD0
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It's so hard for me to believe that eating 2250 cal a day (with 7.5 hours of moderate exercise a week) could help me lose weight. I've been aiming around 1600 for so long. I believe that I'm putting on weight mainly because of binging on the weekends and eating junk too often. The time I had the most success I was aiming around 1500 and doing mainly cardio, and I was slimmer, but that was univsersity years.
It's so hard to have faith in this, but I hear all of these great testimonials.
Do you have any oppinion on "saving" up callories during the week to binge on the weekend. I assume you're going to say that putting yourself in starvation mode during the week is only doing to work against my binge on the weekend.0 -
It's so hard for me to believe that eating 2250 cal a day (with 7.5 hours of moderate exercise a week) could help me lose weight. I've been aiming around 1600 for so long. I believe that I'm putting on weight mainly because of binging on the weekends and eating junk too often. The time I had the most success I was aiming around 1500 and doing mainly cardio, and I was slimmer, but that was univsersity years.
It's so hard to have faith in this, but I hear all of these great testimonials.
Do you have any oppinion on "saving" up callories during the week to binge on the weekend. I assume you're going to say that putting yourself in starvation mode during the week is only doing to work against my binge on the weekend.
Consistency is key...especially in the beginning. Just spike one day on your weekend.0 -
What does you mean when you say "spike one day on the weekend" never heard of that.
I want to have one day a week where I eat out one meal and have a big piece of cake and not worry about my calories. (without it turning into a binge)
Any advice/suggestions as to how to incorporate this?0 -
What does you mean when you say "spike one day on the weekend" never heard of that.
I want to have one day a week where I eat out one meal and have a big piece of cake and not worry about my calories. (without it turning into a binge)
Any advice/suggestions as to how to incorporate this?
I would choose one weekend day, usually for me that was sat because it was my highest burn day, and I would not log and just eat. I wouldn't go crazy but, if I went out, I would order and enjoy, and not feel guilty either. So everyday I ate cut and made sure to net bmr and sat was my spike day. The funniest thing, I really didn't tend to eat that much more. When you aren't severely restricted you can incorporate delicacies into your cut day. So I actually got to a point of logging again to make sure I was hitting net bmr on spike days. Just didn't care about ratios except making sure to hit protein.0 -
I love how there is a group for this! Ive never been one to believe that eating less meaned losing more, but I couldnt believe my eyes when I first joined that soo many people do! Glad that you are doing this, and changing so many people`s lives. If only we could get to the girls who have ED`s, but I guess that`s a whole different ball game.
I also just started the program from ``New rules of lifting for women`` and am loving it so far. I am 1 month in and am loving the way I look and feel Very good program for beginning lifters like myself. 0 -
Thank you! That is great advice. I usually use Sunday's b/c it's my rest day, but I think I will make sure I workout on that day as well to help offset the calories. In the past I've been eating 1200 calories and then binging on Sundays and then I would feel miserable all day long. My stomach hurt to the point of almost throwing up and I spend lots of time in the bathroom (tmi)....it's just not worth it..
But I am only on day #4 of eating more to lose weight and I feel great. I dont feel deprieved anymore, I eat and am full 99% of the time. I gained 3 pounds in the first 3 days but today I snuck a peak and I was back down to within .2 of Monday's weight when I started. Thank you for all of your help and support. This process is so much easier with awesome people like you who take the time to help us "newbies" 0 -
Alright, ready to get this started today! Still nervous because it's SO different, but I'm really excited.
I'll be eating my TDEE of 2270 for 8 weeks. I was planning on cutting 10-15% at that point, but it sounds like I could expect to begin losing before then - as long as I keep my activity up and an eye on my macros. This seems too good to be true!
I'm excited about my WLJ for the first time in a LONG time. Thank you everyone!0 -
I AM GOING TO START DOING THIS TODAY AND I PRAY I GET THE RESULTS OTHERS ARE GETTING.0
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Thank you! That is great advice. I usually use Sunday's b/c it's my rest day, but I think I will make sure I workout on that day as well to help offset the calories. In the past I've been eating 1200 calories and then binging on Sundays and then I would feel miserable all day long. My stomach hurt to the point of almost throwing up and I spend lots of time in the bathroom (tmi)....it's just not worth it..
But I am only on day #4 of eating more to lose weight and I feel great. I dont feel deprieved anymore, I eat and am full 99% of the time. I gained 3 pounds in the first 3 days but today I snuck a peak and I was back down to within .2 of Monday's weight when I started. Thank you for all of your help and support. This process is so much easier with awesome people like you who take the time to help us "newbies"
:-) You will soon see, that binging is a thing of the past...don't get me wrong you may eat a little more, but no "throwing up" business...lol.0 -
Thank you! That is great advice. I usually use Sunday's b/c it's my rest day, but I think I will make sure I workout on that day as well to help offset the calories. In the past I've been eating 1200 calories and then binging on Sundays and then I would feel miserable all day long. My stomach hurt to the point of almost throwing up and I spend lots of time in the bathroom (tmi)....it's just not worth it..
But I am only on day #4 of eating more to lose weight and I feel great. I dont feel deprieved anymore, I eat and am full 99% of the time. I gained 3 pounds in the first 3 days but today I snuck a peak and I was back down to within .2 of Monday's weight when I started. Thank you for all of your help and support. This process is so much easier with awesome people like you who take the time to help us "newbies"
:-) You will soon see, that binging is a thing of the past...don't get me wrong you may eat a little more, but no "throwing up" business...lol.
LOL I never actually threw up, just felt like crap from all the sugar and calories. thanks again! 0 -
Age:25
Weight: 153
BMR: 1506
TDEE: 2334
Daily Calories given by http://scoobysworkshop.com/calorie-calculator/- 1867
My worries are that my excersices aren't what I think they are. On Monday, Wednesday and Fridays I am in the 1st stage of NROLFW. On Tue and Thur I do Zumba or go for a brisk walk/jog.
How should I be eating on these days.
I started in April eating 1200cals then bumbed up to 1300/1400. I am now at 1500 and try to eat back exercise cals. I have only lost about 3 lbs that fluctuate up and down and I am getting very frustrated. HELP 0 -
I have studies this post and the numbers for two days now, and I think I am getting to an understanding...but have a question or two, or three. I have entered my info on Scooby's page and my numbers are very high! Since I am just beginning this journey as heavy person, I have hit my plateau. My MFP allowance currently is 1670 cal/day. Per Scooby's site, my numbers are:
BMR=2077
TDEE=3583
Cut (20%)=2867
I do cardio (swimming and walking) 5 to 6 days a week and some weight training 2 days a week. On my main swim days (Su, M, T, W, Sa), I can burn in excess of 1800+ calories/day...how does that affect my numbers (bottom line)? Must I eat the difference to see some loss?
Still learning and I do not want to stay in plateau after 4 weeks of weight loss.0 -
Are most of the people who experience success upping their calories running and/or lifting heavy? I don't have access to a gym and can't run b/c of joint issues, but I do walk 30-40 minutes 3-4 times a week and add in 1 or 2 dvds using hand weights.
Is mine light activity or moderate? From what I'm reading it sounds as if most in this group run and heavy lift and would be at moderate or above activity, so I wonder if my activity level should be light?0 -
I am so confused! I went from 185lbs (5'4) to 166lbs just doing cardio for 60min a day 6 days a week, as well as lifting weights for about 15 min. I do upper body one day, and lower body the next. Then I stopped losing. So a friend told me about MFP, I have been doing 1200 calories, but my net has alwasy been in the neg (-). I lost 6 lbs in 4 days. I have now put the 6 lbs back on!!! (even tho I am only eating 1200 calories and doing 60 min of cardio! MFP says I burn 653 calories, my elliptical says I do 1300 calories. Not sure which is right! my elliptical is the least expensive one there is, you don't enter any info like weight or anything.)
I have since been told that I need to have net = +1200 calories. I did my BMR @ fitnessfrog.com, it is 1540. My TDEE is 2657 (I picked the one that said I exercise 6-7 days a week, because I do.) I am a stay at home Mom, but I walk or bike the kids to and from school. I clean the house, and we have a pool that I clean daily as well. I do tend to stay busy. I have decided to up my calories so that my Net = 1200. It is really hard!! as of today I still have 443 calories I would need to eat to get my net to be 1200. I am so full!!! I really need some help! my name on MFP is "ladymorganna". Please someone help me! My goal is 130lbs. 0 -
I have to admit I enjoy the whole concept of eating more to lose but I can't wrapt head around it!
My bodybugg says I burn 2000-2100 on days I don't exercise and days I do exercise I burn 300-500 cals via biking or walking making my tdee 2400-2500. My bmr is calculated between 1550 to 1620 on this site and others. My net cals used to be 1320 but I upped them to 1590 which I've been eating on non workout days and on the days I do workout I eat half of my exercise cals back making my total eaten arounfld 1700-1800.
What the heck am I supposed to be eating? I am 50lbs overweight losing 50 will put me in the healthy range for my height but I could lose more (5ft3 190lbs)and really need to start losing!0 -
I am so confused! I went from 185lbs (5'4) to 166lbs just doing cardio for 60min a day 6 days a week, as well as lifting weights for about 15 min. I do upper body one day, and lower body the next. Then I stopped losing. So a friend told me about MFP, I have been doing 1200 calories, but my net has alwasy been in the neg (-). I lost 6 lbs in 4 days. I have now put the 6 lbs back on!!! (even tho I am only eating 1200 calories and doing 60 min of cardio! MFP says I burn 653 calories, my elliptical says I do 1300 calories. Not sure which is right! my elliptical is the least expensive one there is, you don't enter any info like weight or anything.) I have since been told that I need to have net = +1200 calories. I did my BMR @ fitnessfrog.com, it is 1540. My TDEE is 2657 (I picked the one that said I exercise 6-7 days a week, because I do.) I am a stay at home Mom, but I walk or bike the kids to and from school. I clean the house, and we have a pool that I clean daily as well. I do tend to stay busy. I have decided to up my calories so that my Net = 1200. It is really hard!! as of today I still have 443 calories I would need to eat to get my net to be 1200. I am so full!!! I really need some help! my name on MFP is "ladymorganna". Please someone help me! My goal is 130lbs.
Hi there yes it is difficult when you have grown accustomed to eating few calories but it does get easier. For you to truly benefit you must net at least your bmr and work your way up to consistently eating your tdee- 15%.0 -
Are most of the people who experience success upping their calories running and/or lifting heavy? I don't have access to a gym and can't run b/c of joint issues, but I do walk 30-40 minutes 3-4 times a week and add in 1 or 2 dvds using hand weights.
Is mine light activity or moderate? From what I'm reading it sounds as if most in this group run and heavy lift and would be at moderate or above activity, so I wonder if my activity level should be light?
This method is for anyone. It is all about the numbers...a caloric deficit equals weightloss. Select light activity and and cut 15% from your tdee. Be consistent andeat it daily.0 -
I have studies this post and the numbers for two days now, and I think I am getting to an understanding...but have a question or two, or three. I have entered my info on Scooby's page and my numbers are very high! Since I am just beginning this journey as heavy person, I have hit my plateau. My MFP allowance currently is 1670 cal/day. Per Scooby's site, my numbers are:
BMR=2077
TDEE=3583
Cut (20%)=2867
I do cardio (swimming and walking) 5 to 6 days a week and some weight training 2 days a week. On my main swim days (Su, M, T, W, Sa), I can burn in excess of 1800+ calories/day...how does that affect my numbers (bottom line)? Must I eat the difference to see some loss?
Still learning and I do not want to stay in plateau after 4 weeks of weight loss.
HI there, well lots of cardio means a whole lot of eating. I'd suggest cutting only 15% from your tdee and makijng sure you net at least your bmr on high burn days. Input your cut valuse in your mfp goals and when you exercise you will make sure to enter it and check your homepage to make sure your net calories is at least bmr.
Is there anyway to increase your lifting? Maybe replace a day of cardio with it? Just a thought.:flowerforyou:0 -
Age:25
Weight: 153
BMR: 1506
TDEE: 2334
Daily Calories given by http://scoobysworkshop.com/calorie-calculator/- 1867
My worries are that my excersices aren't what I think they are. On Monday, Wednesday and Fridays I am in the 1st stage of NROLFW. On Tue and Thur I do Zumba or go for a brisk walk/jog.
How should I be eating on these days.
I started in April eating 1200cals then bumbed up to 1300/1400. I am now at 1500 and try to eat back exercise cals. I have only lost about 3 lbs that fluctuate up and down and I am getting very frustrated. HELP
Every single day eat your cut value.0 -
Thank you!0
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Bump :devil:0
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When I started my weight loss journey, I started by just modifying my diet and consuming 1,200 calories a day and increasing my activity (taking the stairs, parking farther away, etc.), and I dropped five pounds in just three weeks. When I started my fitness program, I assumed the weight would come off faster. I was disappointed to see that I was just bouncing around 3 – 4 pounds and feeling so fatigued all the time. I was getting frustrated. Then I came across the Eat More, Weigh Less group.
I have to admit, I was scared to up my calorie count. But, I figured that I would give it a try. So I did the calculations for myself:
BMR 1,341
TDEE 2,078
Calorie Cut 1,766
On non-workout days, I eat 1,750 calories. On lift days, I eat 1,950 calories. And on cardio days, I eat at least my BMR in net calories of 1,340.
During the week, I work out on my lunch hour, so I’m limited on time. Before, I was doing some cardio on my lift days, which meant I was only lifting for about 20 minutes. After reading your post and watching your videos, I decided to cut back on cardio and give myself more time to lift weights. So now I lift weights 3 – 4 days a week for 45 minutes, and do cardio and core work 3 days a week for 40 minutes.
I immediately noticed a change in my energy level. I had prepared myself for the scale to go back up, and I was fine with that, knowing it would change after awhile. But actually, I have been steadily losing a little bit each day over the past few days of making these changes. I hope it keeps going in that direction. I believe my body is so thankful to be getting the fuel it needs, and I have the stamina to work out harder.
I do have a couple questions:
• As I lose weight, do I need to recalculate the information every few pounds and adjust? Or just go by if I’m losing or stalling, and then automatically bump up my calories.
• I am using the percentages for the protein, carbs and fats you recommended. However, I notice I go way over with my carbs and have trouble getting enough protein. I eat a lot of fruit and veggies, and those carbs add up, and I eat tuna and meat for protein. Do you have some ideas for foods and snacks I can eat to up my protein and lower my carbs?
I’m so happy I came across this group, thank you for the info!0 -
I have studies this post and the numbers for two days now, and I think I am getting to an understanding...but have a question or two, or three. I have entered my info on Scooby's page and my numbers are very high! Since I am just beginning this journey as heavy person, I have hit my plateau. My MFP allowance currently is 1670 cal/day. Per Scooby's site, my numbers are:
BMR=2077
TDEE=3583
Cut (20%)=2867
I do cardio (swimming and walking) 5 to 6 days a week and some weight training 2 days a week. On my main swim days (Su, M, T, W, Sa), I can burn in excess of 1800+ calories/day...how does that affect my numbers (bottom line)? Must I eat the difference to see some loss?
Still learning and I do not want to stay in plateau after 4 weeks of weight loss.
HI there, well lots of cardio means a whole lot of eating. I'd suggest cutting only 15% from your tdee and makijng sure you net at least your bmr on high burn days. Input your cut valuse in your mfp goals and when you exercise you will make sure to enter it and check your homepage to make sure your net calories is at least bmr.
Is there anyway to increase your lifting? Maybe replace a day of cardio with it? Just a thought.:flowerforyou:
First I must say @ANewLucia, you are a GREAT help!
I changed the cut to -15% and the number is 3046 calories. I will consider adding another day of lifting and add some basic lifting (hand weights) at home.
Tonight I am going to change my mfp numbers to see how it looks (number-wise) on one of my big burn days tomorrow (Sat.)...it will further help my manage.
Again, thank you for ALL the help...!
) 0 -
I do have a couple questions:
• As I lose weight, do I need to recalculate the information every few pounds and adjust? Or just go by if I’m losing or stalling, and then automatically bump up my calories.
• I am using the percentages for the protein, carbs and fats you recommended. However, I notice I go way over with my carbs and have trouble getting enough protein. I eat a lot of fruit and veggies, and those carbs add up, and I eat tuna and meat for protein. Do you have some ideas for foods and snacks I can eat to up my protein and lower my carbs?
Yes, recalculate whenever age, activity level, or weight changes (by 5 lbs)
Typically if my fats are too low, then my carbs are too high, then I don't hit my protein. So you may want to make sure you are getting in some good fats as well. Fats give the similar satiety factor as carbs. So if you can find proteins that also have good fats, it helps a bit. Like eggs, nut butters, or just nuts, or adding flaxseeds or flavored fish oils (I love the smoothie flavored ones) to your smoothies. If you do protein shakes, mix them with milk to up the protein factor. Greek yogurt is great too, whether you like flavored kinds, or use it plain in place of sour cream, like I do, lol..
I try to basically have equal amounts of carb and protein at every meal. Even when I buy something packaged, I check to make sure there's not a huge difference in the carb/protein ratio.
My fam has fell in love with Nature's Valley's new "protein" bars. They're like 10g protein, and the carbs are moderate. & yummy!
I also notice that my breakfast sets the stage for where my carbs will end up. If I start off balanced, like egg burrito (good carbs,protein, and fat) I'll stay balanced all day. But if I start off in the "rear" like muffins (mostly carb), then I stay behind all day.
Don't know if that helps you at all, but I say, try to plan ahead if possible, focus on hitting your protein and fats first, then let the carbs fall where they may
Kiki0 -
So glad to be here!!!!
I've been researcing and studying this for days....
I started lifting too...
It's hard to rap my mind around but, i'm so excited! I weight 212 so my
BMR = 1706
TDEE = 2644
15% cut = 2247
So I eat 2247 on workout days...
and on non workout days i eat 2047?
and eat back my burned calories from cardio to net my bmr of 1706?
Please help if I got this all jacked up! lol
cuz, omg that's a lot of food and i'm not use to it... that's the point i guess ...i'm use to starving!?! Bad! Bad starving! No More!0
This discussion has been closed.