BMR versus Total Daily Expenditure

  • Posted by a hidden member.
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    Jun 21, 2010 11:19 PM GMT
    I've done the reading, I've started eating better and exercising, and feel like I've got the facts down pat. I do, however, have a question:

    When I set out, I calculated both my BMR and my Total Daily Expenditure. I know that I should be aiming between a daily caloric deficit between 500 and 1000 (absolute highest). This may be a stupid question, but am I aiming for that range below my BMR, or am I aiming below my TDE?
  • calibro

    Posts: 8888

    Jun 22, 2010 12:28 AM GMT
    Forget the acronyms because it seems they're tripping you up. Let's call X the number of calories you burn a day, which includes the amount of calories burned if you're exercising, so X changes day to day depending on how active you are that day. To lose weight safely, you want to consume (X - 500) calories a day. So if you're burning 2,500 calories, you want to consume 2,000.
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    Jun 22, 2010 12:39 AM GMT
    CleanSlate saidam I aiming below my TDE?
  • DevinWicks

    Posts: 28

    Jun 22, 2010 3:05 AM GMT
    Hey CleanSlate,

    That's a great question. Basically, you are looking for a caloric deficit (if weightloss is your goal) based on your Total Energy Expenditure (or Total Daily Expenditure). Your TEE equals the total calories you burn in a 24 hour period and is made up of your Basal Metabolic Rate, plus the calories from your physical activity, plus the calories your burn from the thermic effect of food (the amount of calories burned processing food).

    A good rule thumb is to have a total weekly deficit of no more than 7000 kcals. That equals approximately 2 lbs of fat loss per week - any more (without proper measurement and careful planning) and you run the risk of losing signifcant muscle mass.

    Hope this helps.

  • Posted by a hidden member.
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    Jun 22, 2010 3:40 PM GMT
    Cool beans-- thank you so much for your quick and helpful replies. icon_smile.gif