What is my tdee?

halimaiqbal00

If I'm 5' 7, 32 year old female and 145 pounds? I am on my feet half the day as I have 2 young children. I work out very intensely with Kettlebells 4x a week and would like to lose a pound a week until I get to my goal of 140 pounds.

How many calories do I need to consume a day if I want to lose a pound a week and how many of I wanted to lose half a pound a week?

Thanks so much! I've tried 3 different tdee calculators online and am getting calculations on all 3 so unsure which is right

PixelPuff

Your TDEE and what you want to eat to lose are gonna be different, so gotta beware title vs what you are asking in the thread. xD

I'd say just plug your stats into this site itself, click the loss you'd prefer to try for [remember that it won't be linear, it'll bounce up and down but be a general, slow loss]. I'd set it to lightly active at MAX, but recommend sedentary with just adding your kettlebell workouts as 'exercise' in the log. You can, of course, adjust as needed. I'd recommend more veg/fruits, less calorie-dense foods. NOTE that most things tend to way overestimate the calories burned, which is why I suggest sedentary and adjusting as needed after say... A month of logging to see how you do.

RoxieDawn

I ran them and results below.. Pick the one that suits your day to day and exercise regime. Take 20% or 500 calories off the one that meets your stats for 1 pounds or 250 off for .5

(Mifflin-St Jeor Formula, which is widely known to be the most accurate)

NEAT + EAT + TEF + BMR = TDEE

All of this is just an ESTIMATE.. Monitor your rate of loss over time against your calorie intake, exercise calories you burn as well your rate of loss and you will be able to streamline this better.

Basal Metabolic Rate 1,400 calories per day
Sedentary 1,680 calories per day
Light Exercise 1,925 calories per day (1-3 times per week)
Moderate Exercise 2,171 calories per day (5-6 times per week)
Heavy Exercise 2,416 calories per day
Athlete 2,661 calories per day

sijomial

You can't calculate it - you can only estimate it.
Add a little food logging inaccuracy and even a perfect estimate doesn't give you the correct daily goal.

Just pick one of the estimates, log your food in the way your can sustain long term and then give it at least a month and adjust your goal based on actual results.

With only five pounds to lose it's not going to make much of a difference whether you choose 1lb/week (TDEE -500 cals/day) or 0.5lbs/week (TDEE -250 cals/day).
Which is more important to you?
Short term speed of weight loss or eating more and having an easier to adhere to limit plus an easier transition to maintenance?

nosebag1212

It's impossible to say, pick whichever activity level best applies to you and multiply it by your BMR, then take away 500 calories from what it gives you to lose 1 lb per week. 500 cal deficit = 1 lb per week loss, 250 = 0.5 lbs etc.

1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

This is just an estimate you will need to adjust your intake depending on your actual rate of loss.