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Do I subtract 250 cals from my TDEE when trying to find out my daily caloric intake? (weight loss)

cardioxxbunnyxx
cardioxxbunnyxx Posts: 39 Member
edited November 2024 in Health and Weight Loss
I'm trying to figure out how you calculate you calories when trying to loose weight.

I went online, used a calculator to calculate my TDEE (Total Daily Energy Expenditure), Which came out to 2,306.

So, in order for me to loose a pound every two weeks, (a pound a week is too restrictive for me.)

I would need to subtract 250 from my TDEE to figure out my calorie intake? I also do cardio daily, 30-40 minutes a week..

I'm also 5'3, 115 lbs, but I am just trying to loose 5 pounds and get to my goal of 110 lbs.
I'm trying to lower my body fat % a bit more and lean out.

I'd appreciate any insight I can get! All these math formulas can be very confusing at times!

Replies

  • deannalfisher
    deannalfisher Posts: 5,600 Member
    if you want to lower your BF/lean out, you might want to focus on recomp rather than strictly losing weight (check out the recomp thread)
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    If you're doing TDEE, then your regular weekly exercise should be included in that figure.

    But yes, if 2306 is your TDEE then eating ~2050 should average .5 pounds per week. Keep in mind an online calculator is an estimate, and accuracy will be important especially for a small deficit. So you might want to err on the side of caution and reduce by another 100: 1950.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    edited March 2017
    cardioxxbunnyxx wrote: »
    I'm trying to figure out how you calculate you calories when trying to loose weight.

    I went online, used a calculator to calculate my TDEE (Total Daily Energy Expenditure), Which came out to 2,306.

    So, in order for me to loose a pound every two weeks, (a pound a week is too restrictive for me.)

    I would need to subtract 250 from my TDEE to figure out my calorie intake? I also do cardio daily, 30-40 minutes a week..

    I'm also 5'3, 115 lbs, but I am just trying to loose 5 pounds and get to my goal of 110 lbs.
    I'm trying to lower my body fat % a bit more and lean out.

    I'd appreciate any insight I can get! All these math formulas can be very confusing at times!

    Just tell MFP your weekly weight loss goal is to lose a half a pound per week - no math involved!

    Log your exercise and eat at least 50% of the calories you earn from that. (MFP uses the NEAT method rather than TDEE, so exercise is not already factored in.)
  • middlehaitch
    middlehaitch Posts: 8,488 Member

    As others have said enter your stars into MFP and eat a percentage of your exercise calories back so you are losing at .5lbs a week.

    Alternately.....

    Here is the reply that I gave you for your previous post -

    Yes an old thread
    For yourself instead of trying to drop weight look at doing a recomp.
    Read this thread for good lifting programmes

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Then read this for recomp.

    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    This will give you a nicely sculpted body without dropping weight.
    It is slow but well worth it.

    Cheers, h.

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