Just my TDEE please
heybales
Posts: 18,842 Member
Do you want the rough 5 level TDEE charts that only talk about exercise but no increase to daily activity?
(how many days, or hours, of workouts weekly)
Is a desk jockey compared to mailman both doing 4 x 1 hr workouts weekly really both Moderately Active?
Shoot, is a desk jockey and a Stay A Home Mom/Dad with 2 kids both with no exercise really Sedentary?
Is 5 hrs of walking the same as 5 hrs of lifting as 5 hrs of running as 5 hrs of yoga weekly?
Obviously no to all those, but the rough 5 level TDEE chart won't distinguish and give different values.
So use this.
Enter your planned exercise times for any levels you plan on doing. Be honest and use averages if needed.
3 to 4 times weekly, for 40 to 60 min, is going to 3.5 x 50 min = 175 min.
If it's mainly 4 x 60 except for unusual week, then 240 min. The day you miss a workout, skip 100 calories eating that day. If you make it up, eat 100 more that day.
Put a check in the one box that reflects your daily activity outside of exercise - this is work and after work and weekends.
You could be couch potato on weekdays except for exercise, and then spend the weekend more than making up for that with shopping, cleaning, house/lawn work, gardening, ect that might have been spread out normally.
There's the eating goal recommendations for slow steady fat-only encouraged weight loss.
After a month or more - see if your TDEE estimate was right with the little calc.
Pick a block of time between weigh-ins, 28 days hopefully.
How much did you gain or lose, and what does your MFP Food Diary say your average daily eating level was? (not net, Gross or total calories)
Log your measurements too for comparing down the road. Get some bodyfat% estimates. May not be super accurate, but can be consistent and show changes.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing
(how many days, or hours, of workouts weekly)
Is a desk jockey compared to mailman both doing 4 x 1 hr workouts weekly really both Moderately Active?
Shoot, is a desk jockey and a Stay A Home Mom/Dad with 2 kids both with no exercise really Sedentary?
Is 5 hrs of walking the same as 5 hrs of lifting as 5 hrs of running as 5 hrs of yoga weekly?
Obviously no to all those, but the rough 5 level TDEE chart won't distinguish and give different values.
So use this.
Enter your planned exercise times for any levels you plan on doing. Be honest and use averages if needed.
3 to 4 times weekly, for 40 to 60 min, is going to 3.5 x 50 min = 175 min.
If it's mainly 4 x 60 except for unusual week, then 240 min. The day you miss a workout, skip 100 calories eating that day. If you make it up, eat 100 more that day.
Put a check in the one box that reflects your daily activity outside of exercise - this is work and after work and weekends.
You could be couch potato on weekdays except for exercise, and then spend the weekend more than making up for that with shopping, cleaning, house/lawn work, gardening, ect that might have been spread out normally.
There's the eating goal recommendations for slow steady fat-only encouraged weight loss.
After a month or more - see if your TDEE estimate was right with the little calc.
Pick a block of time between weigh-ins, 28 days hopefully.
How much did you gain or lose, and what does your MFP Food Diary say your average daily eating level was? (not net, Gross or total calories)
Log your measurements too for comparing down the road. Get some bodyfat% estimates. May not be super accurate, but can be consistent and show changes.
https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing
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