TDEE help
1fit_mamma
Posts: 101 Member
Hi all,
I'm staring MFP this week, and despite a university qualification in Physiology I'm still (embarrassingly!) unsure of what to set as my daily calorie target, and whether I should eat some or all of my exercise calories? I feel like science only takes you so far on this one, would love to hear some advice from those you have tweaked their targets and found success. It's such a fine line between under-eating and finding the "perfect" calorie deficit, I'm nervous I'll get it totally wrong and I want to take advantage of the motivation I'm feeling and not screw it up on the first week! I have a 1 yr old and still haven't shifted the baby weight, haven't got back into regular exercise and my nutrition is hit-and-miss...I really want to get this right.
According to my trusted online tools, my BMR is 1787 and TDEE is 2098. MFP is saying I should aim for 1400ish per day, does an average calorie deficit of 700 seem right for approx 1kg loss per week? I'm planning on ramping up the exercise this week too so that deficit will skyrocket, should I eat some of my calories? I would think yes so keep my metabolism going and ensure energy for each season, but again would love to hear any thoughts on getting this formula right.
Thanks!
I'm staring MFP this week, and despite a university qualification in Physiology I'm still (embarrassingly!) unsure of what to set as my daily calorie target, and whether I should eat some or all of my exercise calories? I feel like science only takes you so far on this one, would love to hear some advice from those you have tweaked their targets and found success. It's such a fine line between under-eating and finding the "perfect" calorie deficit, I'm nervous I'll get it totally wrong and I want to take advantage of the motivation I'm feeling and not screw it up on the first week! I have a 1 yr old and still haven't shifted the baby weight, haven't got back into regular exercise and my nutrition is hit-and-miss...I really want to get this right.
According to my trusted online tools, my BMR is 1787 and TDEE is 2098. MFP is saying I should aim for 1400ish per day, does an average calorie deficit of 700 seem right for approx 1kg loss per week? I'm planning on ramping up the exercise this week too so that deficit will skyrocket, should I eat some of my calories? I would think yes so keep my metabolism going and ensure energy for each season, but again would love to hear any thoughts on getting this formula right.
Thanks!
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Replies
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The numbers you have listed are off a bit. What is you current weight, height, age?
eta: For starters, trust the science and trust the methods used to lose weight! Rather that is TDEE -20%, or MFP +exercise method. I think you will get a great deal out of reading all the "stickies" at the beginning of the forums called "Most Helpful Posts"..
http://fit101.org/the-step-by-step-guide-to-losing-weight-with-myfitnesspal/
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/931670/bmr-and-tdee-explained-for-those-needing-a-guide/p1
http://community.myfitnesspal.com/en/discussion/818082/exercise-calories-again-wtf/p10 -
Thanks for responding, they seemed quite high to to me too but I am tall (180cm), and weight is unfortunately 216 lbs.
Will definitely look into those, I've got some reading to do Good advice, I just got a bit thrown by what my TDEE was vs. what MFP was suggesting...the suggested deficit seemed too great. I'm sure the stickies will help get my head around it all.0 -
Gracieshero wrote: »Thanks for responding, they seemed quite high to to me too but I am tall (180cm), and weight is unfortunately 216 lbs.
Will definitely look into those, I've got some reading to do Good advice, I just got a bit thrown by what my TDEE was vs. what MFP was suggesting...the suggested deficit seemed too great. I'm sure the stickies will help get my head around it all.
I ran your stats.
BMR of approx 1795,
TDEE (sedentary) at 2150. So those numbers are not far off ..
If you use TDEE method, to lose 20%, your daily intake would be approx 1720..
you can use this calculator I used to work with your numbers..
http://scoobysworkshop.com/accurate-calorie-calculator/#results0 -
Ok so read the threads and you are right, -20% seems to be the way to go. MFP told me to eat no more than 1200 which as I suspected is far too low. I have adjusted to 1650 (just to be on the safe side, I'll bring it it up to 1720 if needed) and will see where that leaves me after a week. Thanks again!1
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