need help with TDEE, meal portions, calorie at each meal

blackgirlfit
blackgirlfit Posts: 120 Member
in Food and Nutrition
Hey lovelies. I'm Jess I've been at a plateau for 6 weeks at 165. I eat 1200 (I know really low) relatively healthy diet and I drink a gallon a day. I work out 5 days a week. Im 24 and 5'6.

Ive decided it's best that I up my calories because I haven't been losing anything despite my low calories and amount of exercise.

My BMR is 1568
My TDEE is 2431

my goal is to be at 145-150 that is a 15-20 lb loss in between 15%-20% region.


I calculated if I do a deficit of 20% of my TDEE itll be 1945. So if I eat 1945 cals on exercise days I dont need to eat back cals. On rest days should I reduce the cals to 1800?

Also I eat plenty of food already on 1200 diet even tho it sounds low the amount of food is plenty. How can I possibly increase it to 1945? Can I have some basic meal ideas
?

breakfast? How many cals? Macros?
Snack
lunch
snack
dinner


thanks! Hope I hear from someone

Replies

  • blackgirlfit
    blackgirlfit Posts: 120 Member
    Bump
  • SideSteel
    SideSteel Posts: 11,068 Member
    Do you use a food scale to accurately measure portions and do you log absolutely everything?
  • Habiteer
    Habiteer Posts: 190 Member
    How do you feel on your current diet and exercise regimen? Do you usually feel hungry/weak most of the day or do you usually feel full with good energy levels?

    I think if you feel hungry/weak then you should increase your calories a little bit (although 700 Calorie increase seems too much), but if you feel full and good most of the day then you don't really need to...

    3500 calories is equivalent to a pound of weight. People always say calories in = calories out, so if you're adding 700 calories per day then that is going to be 4900 calories per week.. I think you'll definitely be gaining weight if you keep everything else the same, but add an additional 700 calories per day.

    Also, if you're trying to space your meals throughout the day to increase your metabolism, then I think that's a myth and it can actually increase your hunger or accidental food intake if you're trying to cut weight.

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