TDEE

3furballs
3furballs Posts: 476 Member
edited November 19 in Social Groups
Wondering if I've got this wrong. But according to scobby my TDEE with a15% deficit is just over 1400. That was based on 7-21 hours a week of strenuous activity. That seems low. I know I've asked before but I can't find my thread.

Replies

  • Balance_Moderation
    Balance_Moderation Posts: 59 Member
    Stats?
  • 3furballs
    3furballs Posts: 476 Member
    Sorry.

    43 years old
    about 146 lbs
    Working out 3 X 60 minute cardio Kickboxing (is say 45 min workout, rest is warm up)
    2 X 35 minute kettlebell; 1 X 30 HIIT
    1 X 60 minute martial arts
    10 X 15 minute bike ride (not strenuous)
    All day at a desk and 3 kids at home
  • 3furballs
    3furballs Posts: 476 Member
    Oh and 5'6.5" tall
  • 3furballs
    3furballs Posts: 476 Member
    I just checked it again and now it's 2200. I tried 3 times yesterday and it kept giving me a bmr in the 900s and a TDEE in the 1500s. Very odd.

    Still not having any luck. I had upped my calories to 2000 for a while but then was gaining weight and have now reduced to 1750. My workout is set and no chances for heavy lifting other than my 2 kettlebell classes. I wondered if that's why nothing has changed.

    I've tried changing it up a bit in doing A HIIT class and martial arts and fropping cardio Kickboxing those nights.
  • MandaLeigh123
    MandaLeigh123 Posts: 351 Member
    2200 is more like it.
    Back when I was super-duper active (even more than now), my TDEE was 2800. 5'7" 145lbs 33yo.
    I ate at 2800 TDEE for about 6 weeks and have been closer to 2100-2300 TDEE past 3 weeks bc of decreased activity level.
  • heybales
    heybales Posts: 18,842 Member
    3furballs wrote: »
    I just checked it again and now it's 2200. I tried 3 times yesterday and it kept giving me a bmr in the 900s and a TDEE in the 1500s. Very odd.

    Still not having any luck. I had upped my calories to 2000 for a while but then was gaining weight and have now reduced to 1750. My workout is set and no chances for heavy lifting other than my 2 kettlebell classes. I wondered if that's why nothing has changed.

    I've tried changing it up a bit in doing A HIIT class and martial arts and fropping cardio Kickboxing those nights.

    Exercise is not the reason for weight loss - actually side effect of exercise is weight gain, water weight for many reasons.

    Eating less than you burn is reason for weight loss, hopefully just fat loss.

    But eating too little can change the burn part of the equation.

    Are you counting things like walking or other light activity as straight hours - because they aren't.
    1 hr walking isn't same as 1 hr lifting as 1 hr running.
    Do enough weekly and that fact can become blatantly clear.

    Have you tried this to include daily life, but separate out the workout levels and time better?
    https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing
  • 3furballs
    3furballs Posts: 476 Member
    So it shows at a 15% deficit I'd be at around 2100 calories.

  • heybales
    heybales Posts: 18,842 Member
    So suggested TDEE is higher than 2200 then.

    When was last diet break, eating at maintenance?
    When was last exercise break, deloading or just doing Active Recovery workouts?
  • 3furballs
    3furballs Posts: 476 Member
    I've never done major deficit dieting. I was eating 2000 and then deducting my calorie burn from exercise to get the 1400 that mfp wanted.

    I think the only time I haven't worked out for more than 4 days would be last summer. I love the workouts though so I don't really want to stop.
  • MandaLeigh123
    MandaLeigh123 Posts: 351 Member
    I think it's still good to know when the last time you took a break from calorie restriction was. When is the last time you ate a maintenance and gave your body a rest from eating at any kind of a deficit? Guessing your TDEE is 2400ish?
  • 3furballs
    3furballs Posts: 476 Member
    Up until last summer, when I put on about 5/6 lbs over the summer I was usually eating about 2000-2300 cal a day. Then at the end of summer I reduced it (not sure to what, when I check my dairy from last year it shows a different goal every day?) and by December I had gone from 143/144 to 140 and then mid January I was at 148 (think it's partially hormonal as I was having more and new menopause symptoms), then down to 143 in March/April and now 147.

    My food is the same most days. I indulge in beer and treats on the weekends but through the week it's pretty similar day to day. Same with the exercise, though I have changed it up a bit since my hubby went to days at the end of March.
  • heybales
    heybales Posts: 18,842 Member
    is your exercise making progress.
    Pace, speed, weight on the bar, endurance, whatever you are doing, is it improving?
    It should be.

    Unless - body is just plain worn out.

    There is a great benefit to a non-exercise week, especially together with a non-diet week.

    Take exercise break first, with only walks in place of your exercise time. Head outdoors though, think about things.
    Reduce calories of course, and keep deficit that week. Might be harder eating even less - but attempt it. This is training for when you get injured or sick.

    Now the following week as muscles have rested and are roaring to go full steam, you take a diet break, eat at TDEE, and give that energetic body more of what it wants.
    It'll know what to do with extra food.
    Week later, back to diet.
  • 3furballs
    3furballs Posts: 476 Member
    Thanks heybales, I'll give it a go. I'm also stopping by my naturopath to pick up a hormone detox to help with the menopause symptoms.
  • 3furballs
    3furballs Posts: 476 Member
    So its been a week and I did cardio Kickboxing yesterday but no exercises all week other than riding to/from work and I just weighed myself and I'm still 146.6. This conning week I'll be trying to eat at TDEE and working out every day as usual. Started on the hormone detox too.
  • 3furballs
    3furballs Posts: 476 Member
    Ok so I've bumped my calories up to 2300 for this week. Here's hoping things start to change!
  • 3furballs
    3furballs Posts: 476 Member
    So its Friday and I just weighed in at 148.6. Tell me not to panic.

    Now last night I didn't workout and it was the work party so there was a lot of beer. Starting Monday I'm going to do a deficit. I really want to lose this 10 lbs, so should I do a 15% or 20% deficit?
  • heybales
    heybales Posts: 18,842 Member
    10% with only 10 lbs to go.

    But - you gained yet more water weight when you increased calories.

    Because 2 lbs in 1 weeks isn't fat.

    2 x 3500 / 7 days = 1000 surplus over real TDEE if you think this was fat.

    So you ate 2300 - do you think your real TDEE is 1300?

    of course not - therefore not fat.

    Beer was only addition to the eating yesterday that was abnormal?
    How did sodium levels compare to normal levels?
  • 3furballs
    3furballs Posts: 476 Member
    Sodium was probably higher since we ate at a restaurant.
  • 3furballs
    3furballs Posts: 476 Member
    Aiming to get back to normal on Monday. Going to go with 1900 calories over the next few weeks and no snacking after 8pm and trying to keep my sugar within the macros. I was upping my kettlebell weights but the injury to the ligaments in my ac joint have side lined that. I've been off on vacation all well so good Saturday will be a good workout.
  • XavierNusum
    XavierNusum Posts: 720 Member
    You have to trust in the process! Heybales is laying it out and explaining everthing, but you seem determined to do your own thing, but yet and still ask for help.

    It's a huge mental change to "eat more". Most of us have been through that with plenty of apprehension, but trusting the process and following the process is critical.

    It also takes patience.

    It seems like you give things a week or two at best before you determine change. It doesn't work that way. It can take WEEKS even MONTHS to reset your metabolism based on how long you've been working at a deficit.

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