I need help figuring my tdee and macros please

ZLARZ
ZLARZ Posts: 63 Member
in Food and Nutrition
I'm 31, female, 144lbs. Recently lost 45lbs and am now skinny fat. I want to gain some muscle now. I'd still like to drop another 10lbs, but I guess I can't eat at deficit while trying to build muscle. I've done a few tdee calculators and they give me different info

Replies

  • Dano74
    Dano74 Posts: 503 Member
    Are you looking to GAIN muscle after previously weight training or begin weight training all together?
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    ZLARZ wrote: »
    I'm 31, female, 144lbs. Recently lost 45lbs and am now skinny fat. I want to gain some muscle now. I'd still like to drop another 10lbs, but I guess I can't eat at deficit while trying to build muscle. I've done a few tdee calculators and they give me different info

    All of the calculators are just estimates and provide for a reasonably good starting point. If you're putting your information in the same, they shouldn't be considerably different...there will be some differences, but nothing crazy. Just pick one and go with it and make adjustments as per your real world results.

    Also, are you maintaining now? If so, congratulations...you've found your TDEE. The next step would be to get into the weight room with a solid program...keep in mind that recomp takes a lot of time...just enjoy the process and lift.
  • ZLARZ
    ZLARZ Posts: 63 Member
    Dano74 wrote: »
    Are you looking to GAIN muscle after previously weight training or begin weight training all together?

    I've already began. I've been using dumbbells at home and increasing weights as I go. Seen amazing progress in my upper body and core. Super exciting
  • ZLARZ
    ZLARZ Posts: 63 Member
    cwolfman13 wrote: »
    ZLARZ wrote: »
    I'm 31, female, 144lbs. Recently lost 45lbs and am now skinny fat. I want to gain some muscle now. I'd still like to drop another 10lbs, but I guess I can't eat at deficit while trying to build muscle. I've done a few tdee calculators and they give me different info

    All of the calculators are just estimates and provide for a reasonably good starting point. If you're putting your information in the same, they shouldn't be considerably different...there will be some differences, but nothing crazy. Just pick one and go with it and make adjustments as per your real world results.

    Also, are you maintaining now? If so, congratulations...you've found your TDEE. The next step would be to get into the weight room with a solid program...keep in mind that recomp takes a lot of time...just enjoy the process and lift.

    I am maintaining. However I wish I could lose some more but I'm so flabby everywhere I need to build up some muscle and strength
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    edited September 2016
    If your at home with dumbbells do deep squats and lunges. Do the squats with dumbbells in the shoulder position when you shoot up raise them to the ceiling. push ups with your feet up 24-30 inches on something will add some resistance, a $20 doorway pull up bar is great too.. Get outside and run, walk just MOVE is my 2 cents. Keep minimum protein at a gram per body pound and fat .4 per pound find your TDEE on your own via the scale everyday. Try for a month to eat close to the same thing everyday and learn about you as only you can. No calculator is perfect just a basis for you to learn about you.. Good Luck
  • sijomial
    sijomial Posts: 19,809 Member
    edited September 2016
    You say you are maintaining so that's your TDEE, not sure why you think it would be a different number?

    Macros:
    I like protein at 1g/lb of estimated LBM
    Fat at 0.4g/lb bodyweight

    ... both as minimum goals.

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