Calorie Consumption/ TDEE/ Help?

SunshineSwirl

This week I upped my calorie consumption from 1600 with eating back exercise calories, to 1744 not eating back calories unless I went over my expected 400 calorie burn. My back started going out on Friday, so I ate crap on Friday (went over my calorie allotment) and Saturday (but stayed under) and I didn't get to exercise for my 4th day (Sat). Today's weigh in left me at the same weight as the previous week. I'm wondering if I should stay at the current 1744 calorie amount for this upcoming week to see if my steady weight was because of the crap I ate, or should I go back to 1600 where I did see weight loss? I've never tried for less than 1600 so I don't think I need a metabolic reset. Now I'm wondering if my TDEE is even accurate, even though I workout for at least an hour 3-4 (mostly 4) days a week.

agardengrrrl

I think we might need more information. What is your TDEE? How much of a cut are you taking? How much are you exercising? My understanding is that normally with EM2WL you don't "eat back" your exercise calories. You take your normal amount of activity into calculating your TDEE. I guess you would "eat back" your exercise calories if one day you went waaaay over your normal activity.

heybales

So BMR around 1344.
Selected Moderately Active.
TDEE around 1344 x 1.55 = 2083
Deficit 15% = 1771

So you've only made a change for a week, and wanting to change back already, because you did less and ate more than you figured your TDEE and eating goal as?

I'd totally expect your weight to stay the same eating more and doing less than you had planned.

Jennbecca33

I would not drop your calories back down. One week isn't enough to evaluate any progress yet, and 1744 calories doesn't sound like very much with 4 solid days of exercise at an hour per day. You may even be the next activity level up (5-6 hour if using Scooby) if life outside of your exercise is lightly active as well. What are your stats and we can help you better?

SunshineSwirl

heybales wrote: »

I'd totally expect your weight to stay the same eating more and doing less than you had planned.

That was basically the answer I needed, without being able to ask the right question! Thanks for reading my mind.

So then another question. When I have any type of injury that keeps me on the couch for 2-3 days, should I decrease my calorie consumption because I'm almost only burning BMR, or should I keep it the same for sake of sticking to the routine?

agardengrrrl

Haybales is waaay more experienced. I just didn't understand your question. Wouldn't you just go calculate your TDEE for sedentary activity level if you were injured and not able to exercise? Even if you are sedentary you are going to be burning more than your BMR.

SunshineSwirl

Good point agardengrrrl!

heybales

Exactly. Life lesson.
Always eat correctly for amount of activity.
Less if in diet of course.

If awake, you are burning RMR, which is usually 200-350 more than BMR on daily basis, but digesting food is about 10% of calories eaten.
And still getting around.
So you are burning more than BMR unless in coma and tube fed.

And if this is type of injury that involves repair, maintenance level calories is good, or slightly higher - don't need deficit for faster healing.
Pinched nerve is different, nothing to repair really, just relax usually.