Can someone please tell me if this plan seems right?

ashesfromfire

I'm approaching weight loss as an equation. Numbers and facts:
A pound is 3500kcal
I'm female
23 years old
Current weight is 194
TDEE 1988
I'm going to attempt to eat 1460kcal/day
And attempt to burn an average of 420kcal/day with exercise (biking and circuit training)
If I don't eat back any exercise calories I'll have a 6,620kcal deficit each week, being a roughly 1.9lbs loss a week.
Does that seem right? Help?

williamwj2014

depends on your body really...try it and see how it works..can always make adjustments

Liftng4Lis

Sounds good. Remember a lot of times its trial and error.

StaciMarie1974

Either you meant 1988 plus exercise or 1988 TDEE. I'm guessing you meant 1988 + exercise and just used the term TDEE incorrectly.

TDEE is total daily energy expenditure which includes exercise. So if TDEE is 1988 and you're burning 420/day thru exercise: the 420 is included in 1988. So eating 1460 would be a deficit of about 500/day or 1 pound a week.

Other than that clarification your plan seems reasonable overall. But a couple of points. 1) you will burn less in cardio as you lose weight. 2) You'll burn less for daily BMR & regular activity as you lose weight. So in time if you do the same things, your rate of loss will slow down but that's ok.

It is an aggressive approach, so adjust as needed. You may find that you need more food and if so add 100-200 calories a day and see how it goes. Beyond that I always felt it a bit easier to aim for a range rather than a #. So maybe 1450-1600.

Lastly daily burn #s and exercise burn #s, even under the best conditions, are estimates. Keep that in mind.

rainbowbow

You dont really state what your height is, but seems about right i suppose. Assuming your under 5'5 it seems you have quite a bit to lose so having a deficit that high should be fine.

My only recommendation is to hit your calorie deficit through food intake and NOT through exercise. You can do it your way, but if you're eating in the alotted deficit daily then (and eating exercise cals back) it'll be easier to maintain the deficit on days you just cant make it to the gym.

Just my 2cents.

ashesfromfire

StaciMarie1974 wrote: »

Either you meant 1988 plus exercise or 1988 TDEE. I'm guessing you meant 1988 + exercise and just used the term TDEE incorrectly.

TDEE is total daily energy expenditure which includes exercise. So if TDEE is 1988 and you're burning 420/day thru exercise: the 420 is included in 1988. So eating 1460 would be a deficit of about 500/day or 1 pound a week.

Other than that clarification your plan seems reasonable overall. But a couple of points. 1) you will burn less in cardio as you lose weight. 2) You'll burn less for daily BMR & regular activity as you lose weight. So in time if you do the same things, your rate of loss will slow down but that's ok.

It is an aggressive approach, so adjust as needed. You may find that you need more food and if so add 100-200 calories a day and see how it goes. Beyond that I always felt it a bit easier to aim for a range rather than a #. So maybe 1450-1600.

Lastly daily burn #s and exercise burn #s, even under the best conditions, are estimates. Keep that in mind.

I calculated my TDEE without exercise, so that I could calculate my daily burn separately, over wise, wouldn't it be like tracking my calories burned from exercise twice - if they are counted in my TDEE and I log them? I might be wrong, please correct me.

ashesfromfire

rainbowbow wrote: »

You dont really state what your height is, but seems about right i suppose. Assuming your under 5'5 it seems you have quite a bit to lose so having a deficit that high should be fine.
.

I'm 5ft 4.5inches :-)

kristen6350

The only thing I see wrong is that you should typically net no lower than 1200 calories. So if you are truly eating 1460/day and truly burning 420 exercising you are only Netting 1020. Depending on how long you plan on doing this for it may be unhealthy.