can someone explan the TDEE formula and help me out?

kksmom1789

26 year old Female
5 Foot Nothing
CW: 183.2
GW: 125.0

right now I am trying to eat 1200 calories a day and I walk 2-3 times in the evening for 3 miles and 2-3 times at lunch for 2 miles. my weight loss has been slow 14.4 pounds lost since Oct 2015.
am i eating too few calories? I also just got a fitbit at the end of Jan. and I haven't quite worked out the calorie thing yet
Help!

StaciMarie1974

14.4 pounds in 3 months is a little more than a pound a week, which means your results indicate you are averaging about 550/day deficit.

Your BMR now is roughly 1500/day. If sedentary your daily activity total calorie expenditure (before exercise) is about 1800-1900. Then roughly 75-100 cals additional per mile walked. (Rough estimate.)

So in a week you're probably burning about 1800-1900 x 7 = 12600-13300 plus 12.5 miles per week for another 1000 or so burned. Comes out to an average per day, factoring in your walking, around 1950-2000.

If you're burning 1950-2000 and have a deficit (based on results) of 550/day then you are actually eating around 1400-1450 rather than 1200. So there could be logging errors in your diary. Do you use a food scale? Have occasional days where you don't log/track your intake?

Or perhaps you need to reevaluate your expectations. Losing at the rate of 1 pound per week is GOOD. You could keep going as you are. If you want to lose faster though, options are to improve your logging accuracy (use food scale, account for cooking oils, condiments, random bites/tastes, etc.) OR move more. Increase your activity in general. Now that you have a Fitbit, see what your average daily step count is. And set a goal to increase your movement by 500-750 steps a day every other week or so. Moving more means burning more means bigger deficit.

kksmom1789

StaciMarie1974 wrote: »

14.4 pounds in 3 months is a little more than a pound a week, which means your results indicate you are averaging about 550/day deficit.

Your BMR now is roughly 1500/day. If sedentary your daily activity total calorie expenditure (before exercise) is about 1800-1900. Then roughly 75-100 cals additional per mile walked. (Rough estimate.)

So in a week you're probably burning about 1800-1900 x 7 = 12600-13300 plus 12.5 miles per week for another 1000 or so burned. Comes out to an average per day, factoring in your walking, around 1950-2000.

If you're burning 1950-2000 and have a deficit (based on results) of 550/day then you are actually eating around 1400-1450 rather than 1200. So there could be logging errors in your diary. Do you use a food scale? Have occasional days where you don't log/track your intake?

Or perhaps you need to reevaluate your expectations. Losing at the rate of 1 pound per week is GOOD. You could keep going as you are. If you want to lose faster though, options are to improve your logging accuracy (use food scale, account for cooking oils, condiments, random bites/tastes, etc.) OR move more. Increase your activity in general. Now that you have a Fitbit, see what your average daily step count is. And set a goal to increase your movement by 500-750 steps a day every other week or so. Moving more means burning more means bigger deficit.

Thank you! I will take your advice and clean up my eating habits. I don't weigh my food and I do sometimes taste like while cooking or a bite of my kids food stuff like that. this is all new to me.
Thank you again!