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TDEE - What is it and why you should not eat below your BMR
06-26-2012, 09:06 PM
Post: #1
Information TDEE - What is it and why you should not eat below your BMR
What is BMR?
Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed all day!

What is TDEE?
TDEE is the common abbreviation for Total Daily Energy Expenditure which is a metric to calculate the amount of calories your body needs to function in a day. This is quite similar to BMR; in fact, you need your BMR to calculate your TDEE; but your TDEE accounts for your average daily activity as well to give a figure truer to your specific situation. Basically, the TDEE calculation relies on categorizing your daily activity into one of the metrics' predetermined groupings:

Sedentary - desk job and little to no exercise
Lightly Active - light exercise/sports 1-3 days/wk
Moderately Active - moderate exercise/sports 3-5 days/wk (****SIDE NOTE - even if you have a desk job most people fit right here when you workout 3-5 days a week)
Very Active - hard exercise/sports 6-7 days/wk
Extremely Active - hard daily exercise/sports & physical job or training
Once you have determined where you fit in on the TDEE activity rate scale, this activity rate is used to weight your BMR giving you a more accurate assessment of how many calories you really need throughout the course of the day.

Here is a link to a site that you plug in your information and it will provide your BMR and TDEE along with your Cut value (again, if you workout 3-5 times a week select "Moderate" and the "Select Your Goal" option you will select is "Lose Fat - 15% caloric reduction") :

http://scoobysworkshop.com/calorie-calculator/

So now, you should have your BMR, TDEE, and Cut Value (TDEE - 15%)

Here is a video that talks about this in great detail that hopefully will clear up any questions you may have:
http://www.youtube.com/watch?v=eYi9xjIRv...re=g-all-u

If TDEE is figured out correctly, then exercise cals don't *have* to be eaten back because, technically, TDEE figures them in. The underlying factor here, is that most people underestimate their activity levels, (for fear of being told to eat "too much") and then proceed to under eat. If a person is burning 1000 cals/day in exercise, then that should be figured into their TDEE, meaning their TDEE should be AT LEAST 1000 cals more than their BMR. If this is not the case then they are undercutting themselves on the cals. So a person w/a BMR of 1300, that puts up 1000 cal burns should have come up w/a TDEE calculation of 2400 or more. So any situation where a person is not getting those calculations, they should be eating back some of those exercise cals.

So if you come up w/BMR=1300, TDEE=1800, you need to either A)eat back some cals, or B) recalculate your TDEE to include the *actual* burns that you're getting.

So to cut using *true* TDEE figures, you'd just eat a flat TDEE (-15%), as long as TDEE is correct. It should be fine. But if you are using MFP's calculations, or are not getting a TDEE that includes the amount you burn each day *plus* BMR, you need to eat back some exercise cals.

I make the following recommendations....Change the followiing in your MFP Goal settings under Custom:
Carbs 40%
Protein 30%
Fat 30%
Fiber 30
Sodium 2500
Everything I have read thus far in my journey suggests those macronutrient ratios. It forces you to eat more protein which is important for maintaining and building muscle. Break up your food inake too, eating small meals during the course of the day helps keep the body burning calories. Feel free to check out my diary "AnewLucia", it is open to the public. ***I didn't think it was necessary to say this, but have been asked...eating clean should go without saying because we all are trying to achieve a heathly lifestyle in general. However, we all have "loves" and this is about "living", so I also believe all things in moderation. Lastly, if you are truly sticking to your numbers and ratios, there is no way to junk out...hence the reason I never stressed it before..so now it has been stressed!flowerforyou ***

I almost forgot to mention, I always drink a protein shake right after a workout, so important to give the body good protein after exercising because those muscles are hungry...so take your shake with you to guzzle right after.

Ok ladies, If you aren't currently strength training you are missing out...weight lifting is what transforms the body. You would be amazed, but those beautifully toned women you just dream about looking like...you will rarely see them in a cardio class sweating to the oldies but goodies....they are in the weight room pushing some heavy steel. If you haven't read it, a good read is "New Rules of Lifting Weights for Women: Lift Like a Man, Look Like a Goddess". It gives an excellent nutritional break down (which finally made my bulb light up,) and for beginning lifters it gives you a great program to get you going....for those that are already familiar with weights and have routines and all that...it is time to start challenging yourself...go up 5lbs each lift session, you would be absolutely amazed at what your body can do....and now that you are fueling it you will have the energy to challenge yourself as well!

Lastly, for those that love to weigh in daily, we all know it can be a bit disheartening watching the scale (please make sure to read "What to expect when you up your calories" in another of the topics on this board.) Someone found this great tool to track your weight. You weigh daily and it graphs not only your weight, but how you are trending. It also allows you to note what is happening with you(ie. TOM, sodium, constipation, heavy lift) so you can see the causes of the fluctuations....I ABSOLUTELY ADORE this tool.
https://www.fourmilab.ch/cgi-bin/HackDie...offset=240

Ok one more last thing, if at week 6 you have not lost weight or inches (which is rare) post a topic and let's review what you have been doing during the timeframe. I have yet to find it is due to too many calories. The culprit has been inconsistency and/or underestimating calories burned. We can't stress enough to be consistent in fueling and making sure your activity level is correct.

~Lucia

Take your life back...one meal at a time...
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07-25-2012, 10:06 AM
Post: #2
RE: TDEE - What is it and why you should not eat below your BMR
I can't get the link for the weight tracker to load, says it's no longer there? Anyone else have this issue?
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07-25-2012, 10:28 AM
Post: #3
RE: TDEE - What is it and why you should not eat below your BMR
Oh my, I am unable to access it as well. I will do some more research.

Lucia

Eating more, lifting heavy and loving life!
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11-11-2012, 09:19 PM
Post: #4
RE: TDEE - What is it and why you should not eat below your BMR
I was using the Scooby calculator to calculate my TDEE but then I found this one:

http://www.1percentedge.com

and my TDEE is calculated at 140 calories LESS than Scooby's gave me.

Now I'm wanting to reduce calories in the middle of my reset since I've been creeping up in weight and don't want it to be for the stupid reason that I've used the "wrong" calculator!

What do you all think?
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11-12-2012, 11:03 AM
Post: #5
RE: TDEE - What is it and why you should not eat below your BMR
I would stick with Scooby. Yes, you may be creeping up, but eventually you will stabilize.

Lucia

Eating more, lifting heavy and loving life!
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11-12-2012, 08:00 PM
Post: #6
RE: TDEE - What is it and why you should not eat below your BMR
Ok, thanks -- now another question re: exercise level. I exercise at what I would consider a moderate level (2 days of 45 min. spin classes, 2 days of 1/2 hour strength, 1-2 days of one hour walking at 4mph. I force myself to take a rest day. Not sure if I should stick with moderate exercise 3-5 days a week or move up to 5-6 hours a week of strenuous. What do you think?


(11-12-2012 11:03 AM)Lucia Wrote:  I would stick with Scooby. Yes, you may be creeping up, but eventually you will stabilize.
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11-12-2012, 09:53 PM
Post: #7
RE: TDEE - What is it and why you should not eat below your BMR
I would stick with mod.

Lucia

Eating more, lifting heavy and loving life!
big grin

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08-10-2014, 09:14 AM
Post: #8
Thumbs Up RE: TDEE - What is it and why you should not eat below your BMR
It's always good to go back and refresh on information.

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08-12-2014, 11:35 AM
Post: #9
RE: TDEE - What is it and why you should not eat below your BMR
How long should weight training sessions be? And how hard should one push? I currently spend about 20-30 minutes lifting 3 x a week with probably an hour a cardio a day. I know I need to let go of the cardio to see results.

Thanks

Lindsey

(06-26-2012 09:06 PM)EM2WL Wrote:  What is BMR?
Your basal metabolic rate, or BMR, is the minimum calorific requirement needed to sustain life in a resting individual. It can be looked at as being the amount of energy (measured in calories) expended by the body to remain in bed all day!

What is TDEE?
TDEE is the common abbreviation for Total Daily Energy Expenditure which is a metric to calculate the amount of calories your body needs to function in a day. This is quite similar to BMR; in fact, you need your BMR to calculate your TDEE; but your TDEE accounts for your average daily activity as well to give a figure truer to your specific situation. Basically, the TDEE calculation relies on categorizing your daily activity into one of the metrics' predetermined groupings:

Sedentary - desk job and little to no exercise
Lightly Active - light exercise/sports 1-3 days/wk
Moderately Active - moderate exercise/sports 3-5 days/wk (****SIDE NOTE - even if you have a desk job most people fit right here when you workout 3-5 days a week)
Very Active - hard exercise/sports 6-7 days/wk
Extremely Active - hard daily exercise/sports & physical job or training
Once you have determined where you fit in on the TDEE activity rate scale, this activity rate is used to weight your BMR giving you a more accurate assessment of how many calories you really need throughout the course of the day.

Here is a link to a site that you plug in your information and it will provide your BMR and TDEE along with your Cut value (again, if you workout 3-5 times a week select "Moderate" and the "Select Your Goal" option you will select is "Lose Fat - 15% caloric reduction") :

http://scoobysworkshop.com/calorie-calculator/

So now, you should have your BMR, TDEE, and Cut Value (TDEE - 15%)

Here is a video that talks about this in great detail that hopefully will clear up any questions you may have:
http://www.youtube.com/watch?v=eYi9xjIRv...re=g-all-u

If TDEE is figured out correctly, then exercise cals don't *have* to be eaten back because, technically, TDEE figures them in. The underlying factor here, is that most people underestimate their activity levels, (for fear of being told to eat "too much") and then proceed to under eat. If a person is burning 1000 cals/day in exercise, then that should be figured into their TDEE, meaning their TDEE should be AT LEAST 1000 cals more than their BMR. If this is not the case then they are undercutting themselves on the cals. So a person w/a BMR of 1300, that puts up 1000 cal burns should have come up w/a TDEE calculation of 2400 or more. So any situation where a person is not getting those calculations, they should be eating back some of those exercise cals.

So if you come up w/BMR=1300, TDEE=1800, you need to either A)eat back some cals, or B) recalculate your TDEE to include the *actual* burns that you're getting.

So to cut using *true* TDEE figures, you'd just eat a flat TDEE (-15%), as long as TDEE is correct. It should be fine. But if you are using MFP's calculations, or are not getting a TDEE that includes the amount you burn each day *plus* BMR, you need to eat back some exercise cals.

I make the following recommendations....Change the followiing in your MFP Goal settings under Custom:
Carbs 40%
Protein 30%
Fat 30%
Fiber 30
Sodium 2500
Everything I have read thus far in my journey suggests those macronutrient ratios. It forces you to eat more protein which is important for maintaining and building muscle. Break up your food inake too, eating small meals during the course of the day helps keep the body burning calories. Feel free to check out my diary "AnewLucia", it is open to the public. ***I didn't think it was necessary to say this, but have been asked...eating clean should go without saying because we all are trying to achieve a heathly lifestyle in general. However, we all have "loves" and this is about "living", so I also believe all things in moderation. Lastly, if you are truly sticking to your numbers and ratios, there is no way to junk out...hence the reason I never stressed it before..so now it has been stressed!flowerforyou ***

I almost forgot to mention, I always drink a protein shake right after a workout, so important to give the body good protein after exercising because those muscles are hungry...so take your shake with you to guzzle right after.

Ok ladies, If you aren't currently strength training you are missing out...weight lifting is what transforms the body. You would be amazed, but those beautifully toned women you just dream about looking like...you will rarely see them in a cardio class sweating to the oldies but goodies....they are in the weight room pushing some heavy steel. If you haven't read it, a good read is "New Rules of Lifting Weights for Women: Lift Like a Man, Look Like a Goddess". It gives an excellent nutritional break down (which finally made my bulb light up,) and for beginning lifters it gives you a great program to get you going....for those that are already familiar with weights and have routines and all that...it is time to start challenging yourself...go up 5lbs each lift session, you would be absolutely amazed at what your body can do....and now that you are fueling it you will have the energy to challenge yourself as well!

Lastly, for those that love to weigh in daily, we all know it can be a bit disheartening watching the scale (please make sure to read "What to expect when you up your calories" in another of the topics on this board.) Someone found this great tool to track your weight. You weigh daily and it graphs not only your weight, but how you are trending. It also allows you to note what is happening with you(ie. TOM, sodium, constipation, heavy lift) so you can see the causes of the fluctuations....I ABSOLUTELY ADORE this tool.
https://www.fourmilab.ch/cgi-bin/HackDie...offset=240

Ok one more last thing, if at week 6 you have not lost weight or inches (which is rare) post a topic and let's review what you have been doing during the timeframe. I have yet to find it is due to too many calories. The culprit has been inconsistency and/or underestimating calories burned. We can't stress enough to be consistent in fueling and making sure your activity level is correct.

~Lucia
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08-12-2014, 03:32 PM
Post: #10
RE: TDEE - What is it and why you should not eat below your BMR
First of all, yes, you are right that you need to let go of some of that cardio. 2 - 3 days a week is more than enough --- remember, you don't want to be breaking down that muscle you are trying so hard to gain...

Generally 30 minutes 3 times a week will be enough, especially if you are getting in some of the bigger compound lifts like squats, deadlifts, bench presses and rows...

Anitra Soto
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ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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