MFP calories and IIYFM TDEE not sure where I should be

michaelmadonna

I know this has been hashed out before, I'm not much of a poster but I've been reading and researching quite a bit. I've only been on MFP since April if this year and while over the years I've gone up and down in weight (basically the same 30-40 pounds) I've been tracking my calorie intake and exorcises and I've had success so far, I'm at the lowest weight I've been in quite some time. I'm 5'11 and now weigh in at 227 lbs. I've been weight lifting for the last 5 years on and off but mor on than off. When I was 260 lbs my body fat percentage was 24% I think it's closer to 20% now. I do try to log as accurately as I can, I usually overestimate my calorie intake and underestimate my exorcise calories and don't always eat them all back. My problem/question is that MFP now has me at 1610 calories (set to lose 2lbs per week) and I've been reading and looking into TDEE on IIYFM - using the TDEE my need is 3055 less 20% would be just under 3000 calories a day .. MFP has me at almost half that. On IIYFM is it essential to hit the macros on protein, carbs and fat - anyone have success using TDEE and not meeting them. It seems I might be eating too low a calorie intake following MFP ... My training previously had consisted of 4 days a week split weight lifting and very little cardio, in the last three weeks I started stronglifts 5x5 to maintain strength plus low to moderate cardio on the alternate days. I did start light though not with just the bar as Medhi suggests but I still haven't reached my previous max on any of the lifts yet ... plan on continuing this program to try and maintain LBM and strength while still in a deficit ... but again my question .. Is my deficit by MFP too low? Any help suggestions, comments will be appreciated. I haven't hit a plateau yet but the weight loss has slowed and I'm in no rush .. just want to do it right and whats' best.

michaelmadonna

Bump

JTick

I would think that 1610 is WAY too low for you. I am 5'3, and eat 1800/day using TDEE-20%, so I would think a man needs to eat much more than me.

I am not the greatest at hitting my macros, but I'm trying to get better at it. It doesn't seem to have effected my weight loss in the past, but here recently I have been struggling to lose. However, I think that has more to do with not being honest enough in my logging that with my macros being off.

ILiftHeavyAcrylics

MFP should come close to TDEE if you do it properly. TDEE you're not meant to eat back your exercise calories. MFP you are. Also with MFP you should have it set to no more than 1 lb per week (because you only have 17 lbs to go), which would give you an extra 500 calories per day.

ETA: personally I'd just pick one method and stick to it. But if you pick MFP you do need to eat back the calories you're burning from exercise. TDEE method is simpler, but you need to be consistent with exercise for it to work.

michaelmadonna

That's what I thought too, I was OK when I started at 1800 and change but since I lost the 30+ they kicked me down so low on the days I don't burn additional calories it's tough. And thanks, you're right I should reset it to I lb per week .. the 17 to go is still really just an estimate .. I'm not so concerned with the number much more with the mirror and body fat % I guess I do want to see abs one day it's kind of my NSV goal .. the number was my weight on my wedding day and I'd like my wife to have that guy back at least .. if not better.

michaelmadonna

ILiftHeavyAcr .. Thanks for your reply, the problem is for me MFP and TDEE are pretty far apart including my exorcise calories .. but you're right, and thank you, I should move MFP to 1 lb per week. Are you doing TDEE and do you have to hit your macros?

ILiftHeavyAcrylics

ILiftHeavyAcr .. Thanks for your reply, the problem is for me MFP and TDEE are pretty far apart including my exorcise calories .. but you're right, and thank you, I should move MFP to 1 lb per week. Are you doing TDEE and do you have to hit your macros?

I do TDEE personally. I find it much easier to eat a set amount every day.

I also do IIFYM so yes, I hit my macros. I personally feel, especially if you're weight lifting, that MFP's protein goal is extremely low. I've reset mine to 100 grams, which is 1 gram per pound of lean body mass. I've got my fats set to 45 grams, which is .35 grams per pound of body weight. Then the rest is carbs.

If you want to try TDEE go for it-- just stick with it for at least 4 weeks so that you can see what happens with your body adjusts. It's normal to see an increase in scale weight from water and food in the digestive tract when you increase calories. You may find that it helps your lifting to have higher calories, but it will likely slow down your weight loss.

michaelmadonna

Which formula do you use/think is best out of the choices on IIFYM. I've entered my own activity level but that always gives me an even higher calorie amount than the others. And like I mentioned, I'm not concerned with the scale as much as making the right choices going forward. Those that'll be easier to maintain as a change of life rather than diet.

ILiftHeavyAcrylics

Which formula do you use/think is best out of the choices on IIFYM. I've entered my own activity level but that always gives me an even higher calorie amount than the others. And like I mentioned, I'm not concerned with the scale as much as making the right choices going forward. Those that'll be easier to maintain as a change of life rather than diet.

Whichever one you choose it's going to be an estimate. The best thing you can do is pick one and try it for awhile to see how close it is for you. I averaged my estimates together and set myself a flat easy number (1900 calories). I tried that for awhile, and it seemed too high because I was maintaining mostly so I lowered it to 1700. I'll reevaluate in a month.

No one is going to be able to tell you which one is accurate for you, because they're all educated guesses. Don't stress too much about picking the right one, just pick on that seems reasonable and see how it works.

michaelmadonna

Thanks again, you're right, it is is all guestimating, and I'm really leaning to giving the TDEE a shot particularly with everything I'v read from so many MFP people having success with it. I'm not stressing over is so much as looking for guidance .. see what other's have had success with, I don't want to go too low on calorie intake especially on days I can't or don't get to work out .. on those days it is tough to stay within the 1610 MFP set for me .. especially since I'm taking vitamins/fish oils that take up about 100 cals a day.

Thanks again for your time and input.