Question about TDEE, activity level, and weight loss
eringrace95_
Posts: 296 Member
So on my TDEE I calculated it saying I was moderately active (working out 3-5 times a week) and then after that formula gave me my maintenance calories I subtracted 500.
My question : on the other days where I am not working out, do I need to recalculate my TDEE and set it as sedentary? Or is it ok to keep the one that I got from putting in "3-5 times a week"
I hope that makes sense
My question : on the other days where I am not working out, do I need to recalculate my TDEE and set it as sedentary? Or is it ok to keep the one that I got from putting in "3-5 times a week"
I hope that makes sense
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Replies
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TDEE generally takes your supposed activity and spreads it out across the week so that your intake can be consistent.0
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amyrebeccah wrote: »No, you eat the same. It spreads the deficit throughout the week.
Okay perfect. Thanks for the replies!0 -
If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
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OsricTheKnight wrote: »If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
Nope.
TDEE just averages your activity over the week. You do not log exercise or eat calories back. You eat the same amount every day. If you accurately calculated your TDEE and subtracted 500 calories a day, you would be on track to lose 1 lb a week.
Using dummy numbers....
MFP method example...
Gives you 1500 cals a day to lose a lb a week. You exercise 3 days a week and burn 300 calories each time. You eat 1800 cals those 3 days and 1500 on the other days.
Same person using TDEE...(subtracting 500 cals a day from their TDEE)
You eat 1628 calories 7 days a week.
Both have you eating the same number of calories over the week (11400 cals), assuming your goal is the same and your exercise burn is calculated correctly.0 -
OsricTheKnight wrote: »If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
Not necessarily. A lot of people use the TDEE method and lose weight as planned.0 -
It takes into account your weekly activities. Not day to day. You eat the same throughout the week.0
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OsricTheKnight wrote: »If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
Not necessarily. A lot of people use the TDEE method and lose weight as planned.
Depending on what part you're talking to, one of us is right and one of us is wrong. I am trying to say the OP will get better results overall with loss if they plan for sedentary TDEE - presumably this statement is beyond question. Sedentary TDEE will produce a lower calorie goal, and so the OP will lose more weight.
The second part - where I'm guessing - is a guess. So many people overcount their exercise and undercount their intake that it's a good guess. But of course, TDEE calculated carefully can work.
For me, the difference between "sedentary" and "working out 5 times per week" is about 400 kcals/day. That's a total of 2800 kcals/week. To really burn that many calories requires actually working out 5 days a week without fail. No sick days, no kids need extra attention days, no mental health days.
It can be done! But only with diligence.
Osric
[edit] @mirrim52 I didn't mean to leave you out, but this ^ is basically the same as I'd say in response to your post too. You're totally right - assuming your hypothetical individual can follow their plan.0 -
OsricTheKnight wrote: »OsricTheKnight wrote: »If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
Not necessarily. A lot of people use the TDEE method and lose weight as planned.
Depending on what part you're talking to, one of us is right and one of us is wrong. I am trying to say the OP will get better results overall with loss if they plan for sedentary TDEE - presumably this statement is beyond question. Sedentary TDEE will produce a lower calorie goal, and so the OP will lose more weight.
The second part - where I'm guessing - is a guess. So many people overcount their exercise and undercount their intake that it's a good guess. But of course, TDEE calculated carefully can work.
For me, the difference between "sedentary" and "working out 5 times per week" is about 400 kcals/day. That's a total of 2800 kcals/week. To really burn that many calories requires actually working out 5 days a week without fail. No sick days, no kids need extra attention days, no mental health days.
It can be done! But only with diligence.
Osric
It all depends on what works for you.
TDEE motivates me to work out more. When I was using the MFP default, I would have no problem skipping exercise because I knew I could just eat less and it would even out. Once I switched to TDEE-20%, I stopped skipping workouts because I knew I had already accounted for the calories and if I skipped I would be cheating myself. Now, I am fitter than I have been in my adult life, stronger than I have ever been, have lost over 20 lbs, and can eat 1700 calories and still lose nearly a lb a week. Not bad for a 5'0" nearing-middle-aged mom. Sure, I could eat less and lose faster, but why starve? There is no one "right" way to do this.
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OsricTheKnight wrote: »OsricTheKnight wrote: »If I was you and I wasn't active consistently every day, I would choose sedentary and plan based on that. You'll get better results overall with your loss.
My guess would be if you ignore it, you'll lose about 0.5lb/week and be annoyed that it isn't going fast enough. See how easy it is for that to happen to you with my example from this other thread.
Osric
Not necessarily. A lot of people use the TDEE method and lose weight as planned.
Depending on what part you're talking to, one of us is right and one of us is wrong. I am trying to say the OP will get better results overall with loss if they plan for sedentary TDEE - presumably this statement is beyond question. Sedentary TDEE will produce a lower calorie goal, and so the OP will lose more weight.
The second part - where I'm guessing - is a guess. So many people overcount their exercise and undercount their intake that it's a good guess. But of course, TDEE calculated carefully can work.
For me, the difference between "sedentary" and "working out 5 times per week" is about 400 kcals/day. That's a total of 2800 kcals/week. To really burn that many calories requires actually working out 5 days a week without fail. No sick days, no kids need extra attention days, no mental health days.
It can be done! But only with diligence.
Osric
It all depends on what works for you.
TDEE motivates me to work out more. When I was using the MFP default, I would have no problem skipping exercise because I knew I could just eat less and it would even out. Once I switched to TDEE-20%, I stopped skipping workouts because I knew I had already accounted for the calories and if I skipped I would be cheating myself. Now, I am fitter than I have been in my adult life, stronger than I have ever been, have lost over 20 lbs, and can eat 1700 calories and still lose nearly a lb a week. Not bad for a 5'0" nearing-middle-aged mom. Sure, I could eat less and lose faster, but why starve? There is no one "right" way to do this.
I really like your mindset! Thank you all for the different opinions, very interesting0
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