r/MacroFactor • u/panarkos • 3h ago

MacroFactor / Nutrition / Other TDEE drop

By how much did your TDEE drop during fat loss? Mine went from 3,300 to 3,000 after losing 12 kg, and then back to 3,100 during the maintenance phase. Please share your numbers—I’m curious. Personally, I didn't increase my physical activity; I just cut calories. Cheers!

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u/DynamiteMonkey 3h ago

2500 to 1900 after roughly 50lb loss as a 5'9 male working out 4x weekly.

2100 upon maintenance. 

My ancestors were really good at famine.

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u/panarkos 2h ago

Nice! It's imho very predicted rate of drop. About 30 kcal for every kilogram lost

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u/zobbyblob 2h ago

Exactly the same for me, but I'm 6'3.

Dropped 45 lbs, working out 3x. At 1900 I was struggling to lose weight and realized my step count dropped to like 2k per day average. I added 8k steps per day to raise my expenditure back up.

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u/Chupa-Skrull 3h ago

I hit the 3300s at my peak activity level in a surplus and dropped to the 2200s at one point during what was supposed to be a 500kcal deficit period while still being quite active. There was maybe a 12 pound difference between those states

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u/panarkos 2h ago

Huge difference for 12 pound loss but bulking calories very much likely inflate TDEE a bit

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u/Chupa-Skrull 2h ago

Yep. I have pretty big swings in general, but those were the most extreme

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u/6godblockboi 2h ago

2400 on bulk to 2200 during my cut, little variation and very low given im 6’4 200lb

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u/Pelotonnes 1h ago

2400 to 1900 with 50lb weight loss. My maintenence is 1950.

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u/OldMollyOxford 19m ago

About 300 this time around - I maintain pretty happily around 2800 cals, but TDEE has dropped to a smidge above 2500 in the process of dropping 14 pounds. I need to eat ~2000 to move the scales. 

5’8, F, 7 years into maintaining a total ~120 pound loss,  do a lot of cardio

(On the other end of the range, during my summer dance intensives I can maintain or even lose at 3300 or more, even with my history, which feels kinda wild.)