TDEE on weekends

LolaKarwowski

Quick question (newbie here!): Can I eat my TDEE calories on weekends and still lose weight during the week? Orrr no?

barbecuesauce

You mean, eat at your maintenance level two days a week and at a deficit for five? Yes. You might lose a tad more slowly, but that might be a good trade-off in exchange for a social life.

LolaKarwowski

barbecuesauce wrote: »

You mean, eat at your maintenance level two days a week and at a deficit for five? Yes. You might lose a tad more slowly, but that might be a good trade-off in exchange for a social life.

Awesome. I just didn't want to try it before I was sure. Won't make a habit of it but need it for this holiday weekend. Thank you!

bpetrosky

If you are getting enough of a deficit during the weekdays, it can be fine. For example, if you have an average 500 calorie/day deficit during the week, you'll be at a weekly deficit of 2500, instead of 3500. You'll lose more slowly, but you can still lose.

Since you're new, you might try about half the difference between your target and your TDEE, since it is likely you'll be underestimating the calories you eat, and overestimating the calories you use.

LolaKarwowski

bpetrosky wrote: »

If you are getting enough of a deficit during the weekdays, it can be fine. For example, if you have an average 500 calorie/day deficit during the week, you'll be at a weekly deficit of 2500, instead of 3500. You'll lose more slowly, but you can still lose.

Since you're new, you might try about half the difference between your target and your TDEE, since it is likely you'll be underestimating the calories you eat, and overestimating the calories you use.

Even if I am weighing all of my foods? I didn't even think about that and definitely will try it. I'm really not looking to splurge. Just adding a little extra to my plate or having another snack.

EzRemake

Doing this will keep you sane, just make sure you try not to go too high above maintenance, otherwise you'll be reversing your week's effort.

earlnabby

When you calculate your TDEE, you should be going with the average burn over the course of an entire week. This gives you a built in adjustment for your high activity and low activity days so it is balanced out. That is the point of using TDEE instead of NEAT: you can eat the same number of calories each day regardless of the activity (or lack of it) that particular day.

bpetrosky

LolaKarwowski wrote: »

bpetrosky wrote: »

If you are getting enough of a deficit during the weekdays, it can be fine. For example, if you have an average 500 calorie/day deficit during the week, you'll be at a weekly deficit of 2500, instead of 3500. You'll lose more slowly, but you can still lose.

Since you're new, you might try about half the difference between your target and your TDEE, since it is likely you'll be underestimating the calories you eat, and overestimating the calories you use.

Even if I am weighing all of my foods? I didn't even think about that and definitely will try it. I'm really not looking to splurge. Just adding a little extra to my plate or having another snack.

Even if you weigh your foods. Nutrition and calorie data can be inaccurate by +/- 20% for some foods, but it's the best you have to go on. Having a good variety can help balance out the errors. Weighing avoids adding another layer of error on top of that.

There's no problem with having a bit extra on weekends, and if it helps keep you engaged and consistent that's even better. Just be mindful of what deficit you're targeting and fit something nice in that margin.

Good luck!

segacs

You may want to lower your calories a bit on weekdays so that you can compensate for your higher weekend days and still lose weight at your desired pace. But yes, you can do this.