How to confirm TDEE

[u/Frequent-Advisor6986]

How can you scientifically confirm TDEE? Where would you go? The reason I ask is that as a lean adult (F) 15 years ago, when I tracked calories daily to maintain my weight, my maintenance calories were 1750. I was in my early 30s and was in the best shape of my life, lean but muscular, and beautiful and healthy. Even though I wasn’t an athlete, people always assumed I was due to my build.

Whenever I’ve needed to lose weight in the past, I’d always need to cut back to about 1200 calories, which makes it about a 500 calorie deficit to the old maintenance calories. That makes sense.

But even now when I weigh almost 100 pounds more than that (!!!), even a 1500 calorie/day diet has me modestly gaining weight. None of the TDEE calculators that account come close to that, even for just the basal rate.

I’m thinking that maybe I need to target 1000-1200 calories or less while on Wegovy to see a gradual loss. However, I feel like if I say that out loud then all the naysayers will come out of the woodwork and scream about starving myself and killing my metabolism, yada yada.

I just think those calculators do not reflect reality for me and I’d like to confirm that, but how/where?

[u/whotiesyourshoes]

I figured mine out last year with trial and error but decided to do an RMR test this year to confirm and I was about correct and the numbers I got from the test line up and confirmed my TDEE IS pretty low and the calculators were no longer applicable.

*I lost 30 pounds ,very slowly, eating 1500 calories and stalled.

I did lose another 25 pounds with help from Zepbound and Ive learned my TDEE is now about 1420 so eating 1500 is now at/slightly over maintenance .

I had mine done through a company called Dexafit. I did a package with Dexa scan so I'm not sure of the RMR alone but I think the other comment of.about $120 sounds about right.

*I saw your comment about age and for reference I'm 49, 5 ft 4, also perimenopausal so I feel your pain

*Edited

[u/Tiny-Professional827]

Remember your tdee is just the caloric intake you need if you just sat on the couch and didn’t move and your body just functions. It is not a matter of messing up your metabolism but if you eat less than what your body using to survive, it will not let go of the weight. Now that also doesn’t mean go crazy on calories. Eat whole real foods, leaning towards protein but don’t do meal replacements or things like that or sugary things.

[u/Kicksastlxc]

It’s called a BMR or RMR test - in my city it’s about $120 - specialty gyms and dr offices here

[u/Upstate-walstib]

The calculators are estimates only and for me not accurate. Just try tweaking your calories by 200-300 calories a day for a week or two and you will find your sweet spot. I am 5’6” 54F hypothyroid and perimenopausal. For weight loss I need to be 1100 or less calories even with exercise. I lost 89 pounds on Zepbound and my DEXA scan after I hit goal was excellent so that caloric intake didn’t hurt me. I know everyone says don’t go below 1200 but that’s just not reality for everyone. My doctor was fine with 1100 calories aiming for 45% protein 35% carbs 20% fat.

[u/Frequent-Advisor6986 → u/Upstate-walstib]

OMGosh thank you. I’m 46, mildly hypothyroid, and going through major perimenopause symptoms, especially in the last 2 years. I’ve gained 24 pounds in the last year alone, despite calorie restriction. That’s the whole reason I’m here and on this medication. I went through a layoff event and had to let my entire staff go in March, so I stopped calorie tracking for three weeks. As I dealt with the emotional burden and let my hunger be a guide to eat, I gained 4 pounds. 🤦‍♀️. I’m taking HRT to deal with the symptoms and I feel like my weight is a runaway train.

[u/Upstate-walstib → u/Frequent-Advisor6986]

I am on HRT as well. Hypothyroidism and perimenopause is a dreadful combination

[u/Gilowyn]

There is a closed medical lab setting where things are measured, including... what you breathe out, I think, and body heat? So let's go with... no.

I would tighten my tracking. Recheck the calories in your tracking app (i just caught ramen being for some reason 200kcal below reality per portion in my app.) Weigh every morsel for a week or two. Then drop calories. Usually 200 below whatever the tdee calculator is guesstimating. Don't eat back your exercise calories. Prioritize protein. Get enough sleep. Reduce stress.

[u/Frequent-Advisor6986 → u/Gilowyn]

Yes, all the things I have done. If anything I’m overestimating any thing that’s eyeballed and I weigh everything on the scale. I know the nutritional labels can’t be guaranteed to be perfectly accurate, but over a variety of foods it’s supposed to average out.

My body temperature is always on the low end, like 96.8 instead of 98.6. I’ve never correlated that to metabolic rate, but that sure does make a lot of sense.

The TDEE calculator believes my sedentary maintenance intake is 1900 calories, but I have demonstrated average 1500 calories/day intake has me gaining a pound every month. That would lead me to believe my maintenance is close to 1400 calories.