Deficit 2400 TDEE 3400 - what about rest days?

viren19890

Hello,

So I just learned that on rest days I should be eating less than I eat on workout days. Does that apply to people like me who are already in deficit?

I'm 5.10, 26, Male, workout 5 days with 5/3/1 and boxing on Saturday. BF is 25.5% (I know this is wrong cuz I use BI machine) and weight is 222.8 lbs

Should I minus 10% from 2400 and eat 2160 on rest days when I'm not working out at all?

Or this doesn't apply to me?
Or did I calculate my TDEE wrong?
Or everything is cool and I shouldn't worry?

3dogsrunning

TDEE is meant to be averaged over the week. It takes into account that you don't exercise every day (Unless you choose a level that states working out 6-7 days a week). You are meant to eat the same number every day when following TDEE.

viren19890

3dogsrunning wrote: »

TDEE is meant to be averaged over the week. It takes into account that you don't exercise every day (Unless you choose a level that states working out 6-7 days a week). You are meant to eat the same number every day when following TDEE.

I did choose working out 6 days a week and it's 90 min per session.

3dogsrunning

viren19890 wrote: »

3dogsrunning wrote: »

TDEE is meant to be averaged over the week. It takes into account that you don't exercise every day (Unless you choose a level that states working out 6-7 days a week). You are meant to eat the same number every day when following TDEE.

I did choose working out 6 days a week and it's 90 min per session.

It is still meant to be averaged over the week.

Sued0nim

Wait are you cutting from TDEE or following MFP numbers and adding in exercise?

both work out the same (although the guideline is to add back 50-75% of calorie burn from MFP database)

Consider your calorie allowance as a weekly one

Your TDEE sounds quite high for your stats, are you incorporating cardio in your 5-3-1 days? but as long as you're getting the right feedback via your actual average weight loss over 6-8 week cycles it is all good

These are good calculators

http://www.weightloss-calculator.net

http://scoobysworkshop.com/accurate-calorie-calculator/

viren19890

rabbitjb wrote: »

Wait are you cutting from TDEE or following MFP numbers and adding in exercise?

both work out the same (although the guideline is to add back 50-75% of calorie burn from MFP database)

Consider your calorie allowance as a weekly one

Your TDEE sounds quite high for your stats, are you incorporating cardio in your 5-3-1 days? but as long as you're getting the right feedback via your actual average weight loss over 6-8 week cycles it is all good

These are good calculators

http://www.weightloss-calculator.net

http://scoobysworkshop.com/accurate-calorie-calculator/

I'm cutting off my TDEE - 3400 was given to me by calculator and deducted 1000 came to 2400. (its was 3350) I rounded it.

Just realized that I need to re-calculate every 10lbs lost ? so I'm almost at 10lb lost mark from 230 to 221.6lb -so should I be reducing the intake even further?

viren19890

rabbitjb wrote: »

Wait are you cutting from TDEE or following MFP numbers and adding in exercise?

both work out the same (although the guideline is to add back 50-75% of calorie burn from MFP database)

Consider your calorie allowance as a weekly one

Your TDEE sounds quite high for your stats, are you incorporating cardio in your 5-3-1 days? but as long as you're getting the right feedback via your actual average weight loss over 6-8 week cycles it is all good

These are good calculators

http://www.weightloss-calculator.net

http://scoobysworkshop.com/accurate-calorie-calculator/

lol the calculator you posted is giving me 3700 TDEE and that too based on my 222lb weight not my initial weight at which I started 230.

malibu927

1000 calories is a steep cut-about 30% off. It's recommended usually to only take off 20% (680 calories). And yes, you'll need to recalculate, as your body will not be burning 3400 calories anymore.

cwolfman13

If you're using the TDEE method, you're going to be looking more at weekly averages than the day to day. There will be days when your calories are higher and days when they are lower...they should net out in the end.

viren19890 wrote: »

rabbitjb wrote: »

Wait are you cutting from TDEE or following MFP numbers and adding in exercise?

both work out the same (although the guideline is to add back 50-75% of calorie burn from MFP database)

Consider your calorie allowance as a weekly one

Your TDEE sounds quite high for your stats, are you incorporating cardio in your 5-3-1 days? but as long as you're getting the right feedback via your actual average weight loss over 6-8 week cycles it is all good

These are good calculators

http://www.weightloss-calculator.net

http://scoobysworkshop.com/accurate-calorie-calculator/

I'm cutting off my TDEE - 3400 was given to me by calculator and deducted 1000 came to 2400. (its was 3350) I rounded it.

Just realized that I need to re-calculate every 10lbs lost ? so I'm almost at 10lb lost mark from 230 to 221.6lb -so should I be reducing the intake even further?

As you shrink, your body needs less energy (calories) to maintain the status quot...so yeah...you adjust as you go. Ultimately, you just shrink your deficit as 1000 calories deficit is only sustainable to a point...eventually, as you lean out, it becomes too large to sustain in a healthy manner.

Sued0nim

They give you estimates based on the settings you choose

I would have thought you would enter moderately active

But as I said it's based on your rate of loss..if that's on track over 6-8 weeks you're all good

viren19890

Since I already made the mistake of cutting 1000 calories right in beginning -it looks like I have no place to go?
or does it still stay 1000 mark but obviously it'll be dropped from 2400 to 2300 then 2200 per 10lbs of weight lost right?

Initially my weight loss was super fast but now, I make sure I'm intaking atleast 2400 cals a day -so the weight loss slowed down to 1-2lbs a week. Which would suggest I'm not doing too steep of a cut but it's just right -yes ?

viren19890

rabbitjb wrote: »

They give you estimates based on the settings you choose

I would have thought you would enter moderately active

But as I said it's based on your rate of loss..if that's on track over 6-8 weeks you're all good

7-21 hrs workout/job - seemed to fit my scenario cuz 5 days a week my workout goes to 1hr 20 mins and LISS of at least 20 mins everyday- (simple walking) and 6th day Saturday its 20-25 min boxing.