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

cardioxxbunnyxx

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!

deannalfisher

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

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

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

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.

Unknown

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