TDEE/BMR and 3000 calories

YorkshirePanda

Every site I put in my details on wants me eating upwards of 3000 calories a day.

How low can I put my deficit safely? 3000 calories is too much to eat even when I wasn't being mindful of what I consume.

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Sued0nim

what's your gender, age, weight, height, goal, activity level?

YorkshirePanda

For 1lb a week weight loss, I believe.

I'm 6' 343 lbs, female, 26. Goal is 250 to start, activity level is sedentary, but I do 30 minutes of intense cardio/resistance 6 days a week.

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Sued0nim

I would cut to 2000-2200 calories and then if you feel exhausted, not fueling your workouts eat more up to a 3000 cut

At your height and weight you can easily lose more than 1lb a week, the 2lb a week guideline is not such a big deal if you are morbidly obese

Just remember to adjust as you get lighter

I'm pretty sure you can easily eat that - don't cut out any foods, just weigh and count them all.. get sufficient protein and fats as well as carbs

YorkshirePanda

I had said 'upwards of 3000' not exactly 3000 . I've been on a cleanse that dropped all the Christmas weight I gained, which is nice, but now that I'm back to eating regular sized portions, my loss has frozen again. I don't have a problem eating less or more or whatever I need to do, but I just can't seem to get it right and that's really frustrating. I hit a plateau faster than anyone I've met on here.

MrM: All of the sites that people have sent me put me at 2700 on average. Where did you get 2300 from?

Robback: Congrats to your friend! That's incredible and inspiring. I know my number will alter as I alter ^^, I just need to alter first.... that's what I'm struggling with.

Rabbit: 1800 is about what I aim for usually, I eat mainly vegetables and brown rice, so that's a lot of food to get as high as 2200. Thanks for the reply, though. I feel more confident when I have someone already successful helping. Feel less in the dark now.

Liftng4Lis

With so much to lose, you can easily start at dropping 2 pounds a week, (this will lower your calories by about 500 a day). Weigh and measure all your consumption, remembering to incorporate: nuts, butters, avocados, etc.

YorkshirePanda

Thanks, Lifting4Lis ^^.

Liftng4Lis

YorkshirePanda wrote: »

Thanks, Lifting4Lis ^^.

You've got this girl, go get it!

Sued0nim

Good luck Panda - I would widen out your diet from vegetables and brown rice .. try to increase your protein for muscle repair and fats for all round health, and carbs are just yummy and great for fueling workouts .. the wider your diet repertoire the less like a diet it feels .. you really can eat anything you want as long as you are weighing and logging and coming in at a calorie defecit

PS you might want to edit out the word 'cleanse' because that's one of those bingo words that will probably make your thread all just go downhill

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YorkshirePanda

I did say 'mainly' O,O. Not exclusively. The majority is veg and brown rice (or lentils), but I eat some form of meat (3-4 OZ) with basically every meal (I like my breakfasts to be porridge made with almond milk or Greek yogurt with a bit of honey and berries of some variety and occasionally wholegrain toast with almond butter). Also make a killer bean based chili.

My diet is diverse, I've just exchanged a lot of carbs (mainly pasta and bread) for healthier options.

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YorkshirePanda

OOP! Sorry. I always choose sedentary for activity level because short of my workouts, I am pretty mellow in my days. Regular house chores and so forth.

I've no idea what it is I did wrong previously on the sites! I just redid my numbers and it came out like you said. O.O Honestly, every time I did it for about a year it was as I said... which is why I am on this forum bothering you guys right now. Legitimately was in crisis over the numbers.

Quasita

Um, here's the thing.

You might actually burn up there. I'm 6'1" and some change, and ~440. My daily burn total for a primarily sedentary life is around 3500 calories just to function.

When I add exercise, my burns skyrocket to 5000-6000 calories A DAY.

I'm sorry, but you cannot use a standard calculator to get your numbers. They are not accurate for people with over 100lbs of extra weight and those that fall outside of the average height spectrum.

The deal is... You are almost 200lbs overweight for the "normal" range of a 6' tall woman. That means that you're about double the weight of the average, give or take, and thus you need more calories to simply function.

You hit a plateau fast because you cut too much. When you are exercising moderately 6 days a week plus your body, you likely need over 3000 calories to support this at minimum. Cutting to 1800 calories would be cutting your calorie intake to half what you are burning. THIS IS NOT GOOD. Given a rough estimate of the TDEE, you'd like need to eat at least 2000 calories at minimum, with a average normal day hitting around 2400 calories.

For me, my physician has strongly told me that eating less than 2400 calories will put me at risk for nutrition deficiencies (which I've already developed eating around 1800 calories) as well as impact my thyroid function (which has also been documented to ease back towards my anorexia days numbers if I drop to 1600).

Seriously, When I started wearing a calorimeter, and made a point to eat what it said I needed instead of eating what I felt like eating, I ended up gaining a voracious appetite and losing 5-6 lbs a week, eating over 4500 calories a day.

People on this site don't understand how things change when you are big and tall. They often send you over to Scooby without a second thought. Scooby told me that my calorie goal was about 600 calories a day less than what my calorimeter reported.

Get some accurate readings for YOUR body, and instead of arguing out of the results, try to match them. You might be surprised at how well you do. I lost my first 50 very quickly, eating over 4k a day with exercise 5 days a week.

Feel free to add me if you want another dinosaur-sized woman to talk to about this.