What's best 1.Tdee -20%. BMR or MFP & exercise cals

Eating BMR works perfectly for me. Although I sometimes I never hit it, I'm damn close.

i use HRM, and my daily burn is around 1100-1200cals when exercising. My TDEE is around 2100 cals without exercise, so i use 1200 as my base calories, + whatever i burn in exercise. I rarely hit go over the aggregate, usually only on gym rest days, i;ve lost 24lbs in 8 weeks. its slowed now, but thats the way it goes...u cant drop a few ounces a day, usually i find it stabilises for a few days then drops after 7-10 days again. probably doesnt help you :-)

I use this calculator here http://scoobysworkshop.com/calorie-calculator/ and use the 15% cut figure. You need to give it time - don't do it for a week and give up, give your body a chance to get accustomed to whatever method you decide to use.

Make sure you're honest with yourself about your activity level - it's easy to underestimate because we're scared of eating more calories. I do use a HRM but don't 'use' the number unless my burn is over 400 calories which would NET me lower than my BMR.

I just find the way I've been doing it an easier way. Just having the same calorie goal for each day.

You can check my profile - I've listed how much I've lost over the weeks. Basically I've been eating this way and at this level for 10 weeks and lost just over 5lbs. I'm happy with the average of 1/2lb a week loss and best of all I've lost inches too

The calculations on here and other sites say we burn X amount of calories when everyone is different , my fitbit and HRM say totally different reading for calories burned

So how do we know the exact amount we burn

fitbit is based on movement.
HRM is based on heart rate.

go with your HRM. if it's a decent one, it should be dang close to correct.
If you don't have a decent one... invest in one.

I have started on 1310 cals then lowered to 1200 was told eat more gradually upped it weekly over 6 weeks highest was 1785 cals

I work out 5-6 days a week walk & have a semi active job

But some weeks I gain 1-1.5lbs then next week lose 1lbs this is = 1-2lb loss over 4 weeks

I'm lof everything weigh measure everything never eat exercise calories

I'm eating at BMR zig zagged this week

I'm 42
Female
5ft 2
198lbs
Goal 136lbs

Have got blood test this week to see if my thuroids working right as my mums isn't and I'm very tired

Getting with the weightloss

Thanks

ya...I went through this ...up 1 pound then down 1... then up....it sucks...plough through it, get your results...reevaluate...good luck

Nobody should be eating at their BMR, EVER!!!

Especially if you are working out regularly this. This Is totally counterproductive.

I have started on 1310 cals then lowered to 1200 was told eat more gradually upped it weekly over 6 weeks highest was 1785 cals

I work out 5-6 days a week walk & have a semi active job

But some weeks I gain 1-1.5lbs then next week lose 1lbs this is = 1-2lb loss over 4 weeks

I'm lof everything weigh measure everything never eat exercise calories

I'm eating at BMR zig zagged this week

I'm 42
Female
5ft 2
198lbs
Goal 136lbs

Have got blood test this week to see if my thuroids working right as my mums isn't and I'm very tired

Getting with the weightloss

Thanks

ya...I went through this ...up 1 pound then down 1... then up....it sucks...plough through it, get your results...reevaluate...good luck

What did you do? Did you start losing regularly, eventually?

well I made two huge changes which I am NOT telling anyone to do...I completely cut out all grain products and started intermittent fasting....I know that it all comes down to calories in and calories out and all that but when I cut out grains I not only dropped some stubborn pounds but also had other benefits...the intermittent fasting just suits me I guess...I fond it very convenient to not have to eat in the morning and until after my workout

Scales don't give account of your body's composition by weight between water, muscle and fat. If you are exercising as vigorously as you are you would have built and are continuing to build some muscle, which weighs more than fat. Also the process of building/toning muscle involves tearing the existing muscle followed by repair. For this to occur the body retains water at the injured muscle site. Water retention due to muscle repair following strenuous exercise, maintains and occasionally raises the weight shown on the scales. This is temporary as once your increased exercise drill has built muscle to match and you are in maintenance mode you will find that the scales will suddenly drop as no more water retention. I suggest a couple of things to help put your mind at ease:

- Take body measurements to see how you are progressing with body shape. Scales don't ever give you the full picture of what is happening internally,

- For quicker muscle repair, and less water retention, have a protein whey drink within half an hour of finishing your workout. Make sure that it is high in protein min 20gm, low in total carbs max 5gm, and low in calories max 200kcal. Drink plenty of water as well.

I also take B group vitamins, fish oil, multivitamin, and C to help my body cope with the added stress of exercise and food restriction.

Finally, consider your liver and it's capacity to process fat. Dandelion root tea is both a diuretic and a strong liver tonic. Green tea raises metabolism. Drink both at least once a day.

Absolute final note, look at foods that work in synch regarding fat removal. Psyllium is better at absorbing fats and bad cholesterol than oats (which is a grain). Soy lecithin is an emulsifier, meaning it liquifies solidified fat so it is easier for the body to eliminate on a weight loss diet. LSA (linseed, sunflower seed and almond) helps the liver repair itself in doing the stressful work of processing stored/excess fat and other toxins. Chia seeds are a power food with protein, antioxidants, calcium etc to help with satiety and diminishing hunger. For a meal I mix all of these with water before adding diced orange and apple with Greek yoghurt, added probiotics (to be sure!) and cinnamon (delays sugar absorption). Have been steady with weight loss, no complaints...

I do this: Look at your Fitbit 30-day average burn level. Subtract 500-1000 calories, depending on how aggressive you want to attack it. Don't go below 1200. Eat at that level for a month, on average. Don't 'add back', don't try something new, don't even weigh. Just wait a month and then see your result and see if you need to make changes for the next month. If you ate about 500 calories less on average and lost around a pound a week, your estimates are pretty good. There is a graph that shows your 30-day average burn and 30-day average intake in Fitbit, hidden in the 'profile as seen by you' page. I lost 35 lbs. this way.

Good luck!

These are some very helpful suggestions

I prefer the TDEE - 20% for a few reasons.

1 - I have no accurate way of measuring my exercise burn so would not be eating back the right amount of calories.

If you don't know your exercise burn how do you know what your TDEE is in order to take 20% off it ?

You don't need to, you as long as you get the initial activity level multiplier correct.

Calories do not have to be adjusted for evey single thing you do, you can eat the same every day and get steady weight loss.

As her original post stated it is by far easier to keep calories constant, do it for 2 weeks then adjust by 100 up or down as necessary.