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TOPIC: Does eating at TDEE really work?

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May 2, 2013 6:45 AM
I'm considering switching to the TDEE method. I currently aim for 1556 calories a day, which is my BMR, but I'm not losing like I'd like to – I've only lost 10 pounds (though I have lost 11 inches) since January and I have a deficit almost every day.

My TDEE is actually 2138 (light exercise) or 2410 (moderate) – I run 3x a week and do yoga/Pilates 2x, with lots of walking on weekends. I don't even know if I can eat that much. Does it really work? I'm so skeptical.
  11100846
May 2, 2013 6:48 AM
Bump-I'd like to know as well.
May 2, 2013 6:48 AM
Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.
May 2, 2013 6:50 AM
If light 1710, if moderate 1928. You DO NOT eat at your BMR. you eat at around 20% below TDEE. And, of course it works. How would it not? You are eating less than the energy you expend.
May 2, 2013 6:50 AM
QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


Yes – thank you. So that would be 1928 for moderate or 1710 for light. It still seems high to me.
  11100846
May 2, 2013 6:51 AM
Eat more than your BMR, but LESS than your TDEE. Eat between those numbers and you should start to see the weight come off. If you eat at TDEE, then you are eating back everything that you burn from daily activity/existing... Total Daily Energy Expenditure. But by eating more than you need to live/function properly and less than you burn all day, you will lose weight.

EDIT: I eat at TDEE -20%, which is around 1800 calories for me. It seems like a tall order at first when you try to fill that number with healthy foods, but eating things like Luna bars to fill in the extra calories has really helped me. I wasn't sure if eating that amount of calories was actually going to make me lose weight, but it works! It's a bit slow, but steady, and I know it's "real" weight loss instead of pounds that will fly back on if I have a piece of cake or something.
Edited by KairiOfHeart On May 2, 2013 6:54 AM
  39311617
May 2, 2013 6:51 AM
As stated above, it would be TDEE minus 15-20%. And, yes many have great results. Check out the Eat More to Weigh Less group.

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
May 2, 2013 6:52 AM
QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


^This. A person needs a 500 calories deficit per day to average 1 pound of weight loss per week (the recommended weight loss for losing it in a progressive manner, and keeping it off).

If you set your activity level to light on MFP, and set it to lose one pound per week, what does it give you?
Edited by JoanB5 On May 2, 2013 6:53 AM
  34972993
May 2, 2013 6:53 AM
QUOTE:

QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


Yes – thank you. So that would be 1928 for moderate or 1710 for light. It still seems high to me.


Seems high compared to what? With the MFP method if you have a 1 lb/wk setting and eat back exercise calories, then you will be eating the same about of calories on your workout days as the TDEE - 20% method. The biggest difference is your rest days.
Edited by IronPlayground On May 2, 2013 6:54 AM
May 2, 2013 6:53 AM
If your TDEE is calculated correctly, then yes it will work (eating TDEE - 20%, not eating at TDEE.)
  11877635
May 2, 2013 6:54 AM
Just wanted to add....when you first start to increase you calories you might see a slight gain on the scale. It will take your body a little while to adjust since you have been eating at BMR. Don't let this discourage you.
May 2, 2013 6:55 AM
I changed to TDEE -15% and lost all the weight I needed too in a very short time. I adjusted my TDEE after my weight loss to maintain ........ It works well for me!
May 2, 2013 6:56 AM
QUOTE:

QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


^This. A person needs a 500 calories deficit per day to average 1 pound of weight loss per week (the recommended weight loss for losing it in a progressive manner, and keeping it off).

If you set your activity level to light on MFP, and set it to lose one pound per week, what does it give you?


No. You eat 20% deficit. Not 500. I know that the common rule is 500 below, but the percentage method is more of an accurate deficit for everyone to use. And, there are even differences there depending on your goals, you can use higher or lower percentages. But, 20% is pretty standard for most.
May 2, 2013 6:56 AM
QUOTE:

I'm considering switching to the TDEE method. I currently aim for 1556 calories a day, which is my BMR, but I'm not losing like I'd like to – I've only lost 10 pounds (though I have lost 11 inches) since January and I have a deficit almost every day.

My TDEE is actually 2138 (light exercise) or 2410 (moderate) – I run 3x a week and do yoga/Pilates 2x, with lots of walking on weekends. I don't even know if I can eat that much. Does it really work? I'm so skeptical.


I'm confused. You say you are eating at your BMR but it doesn't seem to me like you are eating your exercise calories back. If this is the case, you are not eating at your BMR and are probably netting 1200. How much are you netting?
  8521198
May 2, 2013 6:56 AM
QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


this!

you should eat MORE than your BMR, but LESS than your TDEE to lose weight.
May 2, 2013 6:57 AM
I just switched to eating at TDEE, so I'm going to see how the results are in 2 wks or so. I have heard that a slight weight gain will happen at first since your body is adjusting...

My BMR = 1377
Activity Factor = 1.4
TDEE = 1928
TDEE-20% = 1542, so that is what I am shooting for. I hope that sounds right to everyone!

Yesterday with all my activity, I had a hard time making that!
May 2, 2013 6:57 AM
QUOTE:

I'm considering switching to the TDEE method. I currently aim for 1556 calories a day, which is my BMR, but I'm not losing like I'd like to – I've only lost 10 pounds (though I have lost 11 inches) since January and I have a deficit almost every day.

My TDEE is actually 2138 (light exercise) or 2410 (moderate) – I run 3x a week and do yoga/Pilates 2x, with lots of walking on weekends. I don't even know if I can eat that much. Does it really work? I'm so skeptical.


Eating "AT" TDEE won't produce weight loss, you must eat under your TDEE to produce weight loss. Here is a very simple guide on how to set up your calories.

http://www.myfitnesspal.com/topics/show/975707-fat-loss-tactics-guide
  11390926
May 2, 2013 6:58 AM
QUOTE:

QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


Yes – thank you. So that would be 1928 for moderate or 1710 for light. It still seems high to me.


You need to feed your body so that you don't canabolize muscle while losing weight. It seems odd, but it will work.

Give it one month, if you are not losing 1 lb per week, knock off another 10%. Wait another month, and so forth. As you lose, you will have to recalculate every 10 lbs or so.

It's easy.
May 2, 2013 7:00 AM
I'm on TDEE-20% I exercise 3 times a week for on average 37 minutes each time. I am losing each week and my calories are currently set to 1640.
Edited by ms_leanne On May 2, 2013 7:00 AM
May 2, 2013 7:00 AM
Eating at TDEE minus a certain percent (depending on how much weight you need to lose - a bigger percentage for more overweight people, a smaller percentage for less overweight people) does work.

So does a PROPERLY set MFP goal plus exercise calories.

The benefit of using the TDEE minus % is that you eat around the same amount of calories every day and you don't have to keep track of exercise calories.
May 2, 2013 7:04 AM
QUOTE:

QUOTE:

QUOTE:

Eating at TDEe is a good way not to lose any weight. I think you mean TDEE minus 20%.


^This. A person needs a 500 calories deficit per day to average 1 pound of weight loss per week (the recommended weight loss for losing it in a progressive manner, and keeping it off).

If you set your activity level to light on MFP, and set it to lose one pound per week, what does it give you?


No. You eat 20% deficit. Not 500. I know that the common rule is 500 below, but the percentage method is more of an accurate deficit for everyone to use. And, there are even differences there depending on your goals, you can use higher or lower percentages. But, 20% is pretty standard for most.


To elaborate on what jerry said about the 500 calorie deficit. Imagine 1 man who has a TDEE of 2,500, and a women who has a TDEE of 1,500 if you take away 500 from both cases.

If you subtract 500 calories from the women's diet that's 33% deficit

If you subtract 500 from the mans diet that's 20% deficit.

Both cases are subtracted 500 calories, but the women's deficit is much larger than the mans. So just subtracting calories is not a good idea.
  11390926
May 2, 2013 7:04 AM
Thanks all! You've helped a lot.
  11100846
May 2, 2013 7:05 AM
QUOTE:

I just switched to eating at TDEE, so I'm going to see how the results are in 2 wks or so. I have heard that a slight weight gain will happen at first since your body is adjusting...

My BMR = 1377
Activity Factor = 1.4
TDEE = 1928
TDEE-20% = 1542, so that is what I am shooting for. I hope that sounds right to everyone!

Yesterday with all my activity, I had a hard time making that!


if your activity factor is higer than sedentary you wouldnt eat your exercise cals, so your activity yesterday wouldnt mean you eat more?
May 2, 2013 7:05 AM
QUOTE:

I don't even know if I can eat that much.


It is very easy to add a few hundred more calories to your day without adding a lot of volume of food.

Choose full fat items instead of low fat (yes your body needs fat from foods to function properly). Add nuts, seeds, olive oil, peanut butter. A handful of almonds is about 200 calories.
May 2, 2013 7:06 AM
QUOTE:

Just wanted to add....when you first start to increase you calories you might see a slight gain on the scale. It will take your body a little while to adjust since you have been eating at BMR. Don't let this discourage you.


^^^THIS

I increased by about 4 lbs but it is coming down now that my body has adjusted. :) It works and your body feels so much better!
  1127412

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