Will someone do the math?
DmaMfz
Posts: 125 Member
I’m embarrassed, but I’ve checked out between running my business, being a mom, and sleep deprivation. Will someone do the math for me:
TDEE is 1600 most days (low I know). To lose 3 lbs a month for 5 months, what should my intake be? I’m planning a diet break (maintenance) for 3 months at that point.
Apparently my timing for a diet break is opposite from most people. Works for me since managing my appetite is easier in the summer than the winter when I need to be more mindful.
Thanks for humoring my ridiculous question
TDEE is 1600 most days (low I know). To lose 3 lbs a month for 5 months, what should my intake be? I’m planning a diet break (maintenance) for 3 months at that point.
Apparently my timing for a diet break is opposite from most people. Works for me since managing my appetite is easier in the summer than the winter when I need to be more mindful.
Thanks for humoring my ridiculous question
0
Replies
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Please tell me it’s 1250 p/d0
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What does MFP tell you?
If everything you say is correct, you need a 52,500 deficit total (.
5 moths is roughly 150 days
52500/150= that's a deficit of 350 calories a day, so 1250.1 -
Looks like you mathed that right. I got a 350/day deficit for your target. Assuming a 30 day month.1
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And yes, that TDEE does sound low. Particularly as busy as you are. How did you determine that number?2
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What does MFP tell you?
If everything you say is correct, you need a 10,500 deficit.
5 moths is roughly 150 days
10500/150= that's a deficit of 70 calories a day, so 1530.
I looked and it doesn’t state.
And I’m glad you chimed in... my method was:
3500x3= 10,500\30= 350
1600-350= 1250
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nutmegoreo wrote: »And yes, that TDEE does sound low. Particularly as busy as you are. How did you determine that number?
I used a TDEE calculator for my activity level which is sedentary. In the odd chance I get to move more during work hours, I definitely increase my calories. It actually says 1509, but I’ve increased it to 1600.0 -
nutmegoreo wrote: »And yes, that TDEE does sound low. Particularly as busy as you are. How did you determine that number?
I used a TDEE calculator for my activity level which is sedentary. In the odd chance I get to move more during work hours, I definitely increase my calories. It actually says 1509, but I’ve increased it to 1600.
I would just start with the 1250 and adjust based on results. The calculators are a good base place to start, but it seems to me that you would be at least lightly active. Give it a go for 4-6 weeks and if you are losing as expected, then great. If you are losing faster, then you know you can eat a bit more. The first week or two is typically a bigger drop due to shifting water weight.1 -
nutmegoreo wrote: »nutmegoreo wrote: »And yes, that TDEE does sound low. Particularly as busy as you are. How did you determine that number?
I used a TDEE calculator for my activity level which is sedentary. In the odd chance I get to move more during work hours, I definitely increase my calories. It actually says 1509, but I’ve increased it to 1600.
I would just start with the 1250 and adjust based on results. The calculators are a good base place to start, but it seems to me that you would be at least lightly active. Give it a go for 4-6 weeks and if you are losing as expected, then great. If you are losing faster, then you know you can eat a bit more. The first week or two is typically a bigger drop due to shifting water weight.
Great advice. I’ve been tracking without a scale and losing, but will have to see the trend to figure out how accurate my guessing has been. Managing 1270 regularly, so in a month I’ll see how close I get to a 3 lbs loss.
I don’t know why but it feels like consistently dropping small bits of weight each month will be harder for me than bigger numbers. It’s easy to make exceptions because, hey, it’s 2 lbs I can make that up. Probably why the maintenance game can be trickier than a weight loss regiment.
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You were. I'd originally read that as 3 pounds IN 5 months, not PER month.
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nutmegoreo wrote: »nutmegoreo wrote: »And yes, that TDEE does sound low. Particularly as busy as you are. How did you determine that number?
I used a TDEE calculator for my activity level which is sedentary. In the odd chance I get to move more during work hours, I definitely increase my calories. It actually says 1509, but I’ve increased it to 1600.
I would just start with the 1250 and adjust based on results. The calculators are a good base place to start, but it seems to me that you would be at least lightly active. Give it a go for 4-6 weeks and if you are losing as expected, then great. If you are losing faster, then you know you can eat a bit more. The first week or two is typically a bigger drop due to shifting water weight.
Great advice. I’ve been tracking without a scale and losing, but will have to see the trend to figure out how accurate my guessing has been. Managing 1270 regularly, so in a month I’ll see how close I get to a 3 lbs loss.
I don’t know why but it feels like consistently dropping small bits of weight each month will be harder for me than bigger numbers. It’s easy to make exceptions because, hey, it’s 2 lbs I can make that up. Probably why the maintenance game can be trickier than a weight loss regiment.
Certainly the smaller changes are harder to manage emotionally. It's nice to see a bigger drop. There are some good arguments for taking it easy though. Seems like you've got a pretty good handle on what you're doing. If you haven't been using one, a trending app such as Trendweight, Libra, or HappyScale can be very helpful to smooth out the ups and downs and give you an idea of how it's going overall. It does take a week or two of data to get a good picture though.2 -
Good advice here.
I have to ask, what's your weight & height? 3 lbs per month sounds reasonable, unless you've only got 15 lbs or less to lose.0 -
Why not just use MFP...?3
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TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.0 -
TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.
MFP will handle all the math for you, I think that's why the question was asked.0 -
janejellyroll wrote: »TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.
MFP will handle all the math for you, I think that's why the question was asked.
It just jumped to 1200 calories. I don’t want to eat 1200 if I don’t have to. It automatically factors for 2 lbs a month or 4 lbs a month. I would rather do the math and manually enter the correct calorie goal.0 -
2 lbs. A month or less is a more realistic goal for you. You only want to lose 20 lbs. You only weigh 135.0
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janejellyroll wrote: »TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.
MFP will handle all the math for you, I think that's why the question was asked.
It just jumped to 1200 calories. I don’t want to eat 1200 if I don’t have to. It automatically factors for 2 lbs a month or 4 lbs a month. I would rather do the math and manually enter the correct calorie goal.
1200 is the minimum goal it will set for you because getting adequate nutrition on less is extremely difficult.0 -
I think at your height and weight losing 0.5 pounds a week sounds more reasonable, and trying to lose 2 pounds a month be a lot better. You don't have much to lose, and if you want you don't even need to lose weight. You can start a progressive weight lifting program which will help you tone up more, and eat at maintenance. But if you still want to lose weight change your goal to 0.5 pounds a week. Good luck!!1 -
estherdragonbat wrote: »janejellyroll wrote: »TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.
MFP will handle all the math for you, I think that's why the question was asked.
It just jumped to 1200 calories. I don’t want to eat 1200 if I don’t have to. It automatically factors for 2 lbs a month or 4 lbs a month. I would rather do the math and manually enter the correct calorie goal.
1200 is the minimum goal it will set for you because getting adequate nutrition on less is extremely difficult.
Not sure if you understand the thread. I wanted to lose 3 lbs a month not four, so I am supposed to have more than 1200. They just automatically gave me 1200, hence the reason for the post.0 -
estherdragonbat wrote: »janejellyroll wrote: »TavistockToad wrote: »Why not just use MFP...?
Yep, that’s what I’m doing.
MFP will handle all the math for you, I think that's why the question was asked.
It just jumped to 1200 calories. I don’t want to eat 1200 if I don’t have to. It automatically factors for 2 lbs a month or 4 lbs a month. I would rather do the math and manually enter the correct calorie goal.
1200 is the minimum goal it will set for you because getting adequate nutrition on less is extremely difficult.
I didn’t want less than 1200, and that was losing too quickly. I wanted more calories to lose slower.
That’s the point. It was over estimating, and giving me less calories than I needed or wanted. This is why I wanted to do the math for 3 lbs a month not 4, which breaks down to .69 lbs per week.0 -
lucerorojo wrote: »2 lbs. A month or less is a more realistic goal for you. You only want to lose 20 lbs. You only weigh 135.
I am talking .69 lbs per week. Not absurd. If I have weeks where it’s .5 that’s great too. It’s important to remember these numbers are estimates and not a rule.0 -
Not absurd, but with such minimal body fat, it is going to be challenging. 100 calories more at 1350 would be less of a deficit and loss, and easier to manage for five months. Keep in mind, that at each 5-10 lb. increment you would need to decrease your intake because your TDEE will go down at the lower weight. With only 1250 calories, you will hit 1200 before those 5 months are up. If you don't increase activity (to increase the TDEE) you may hit a plateau if you don't decrease the calories as you lose. At 1350 you have more to play with, so that after losing 5-10 lbs. you probably will not be below 1200, if you do decrease the calorie intake to fit your "new" TDEE.0
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lucerorojo wrote: »Not absurd, but with such minimal body fat, it is going to be challenging. 100 calories more at 1350 would be less of a deficit and loss, and easier to manage for five months. Keep in mind, that at each 5-10 lb. increment you would need to decrease your intake because your TDEE will go down at the lower weight. With only 1250 calories, you will hit 1200 before those 5 months are up. If you don't increase activity (to increase the TDEE) you may hit a plateau if you don't decrease the calories as you lose. At 1350 you have more to play with, so that after losing 5-10 lbs. you probably will not be below 1200, if you do decrease the calorie intake to fit your "new" TDEE.
I’m definitely comfortable with that. 1250-1350 is very doable for me. My tdee is low so I never feel deprived or hungry. 5 months however is a long time, I’d rather make it as comfortable as possible. I can’t find my body fat %. How did you figure that out?0 -
lucerorojo wrote: »Not absurd, but with such minimal body fat, it is going to be challenging. 100 calories more at 1350 would be less of a deficit and loss, and easier to manage for five months. Keep in mind, that at each 5-10 lb. increment you would need to decrease your intake because your TDEE will go down at the lower weight. With only 1250 calories, you will hit 1200 before those 5 months are up. If you don't increase activity (to increase the TDEE) you may hit a plateau if you don't decrease the calories as you lose. At 1350 you have more to play with, so that after losing 5-10 lbs. you probably will not be below 1200, if you do decrease the calorie intake to fit your "new" TDEE.
I’m definitely comfortable with that. 1250-1350 is very doable for me. My tdee is low so I never feel deprived or hungry. 5 months however is a long time, I’d rather make it as comfortable as possible. I can’t find my body fat %. How did you figure that out?
I didn't figure it out. I just know that for that height at that weight, the body fat is not going to be THAT much. You are not OBESE. I'm not an expert, but have been reading a lot on here. If one has a lot of body fat, the body can take more agressive losses/deficits. Someone over 200 lbs. for example. To actually get your own personalized body fat you'd have to have that measured. There are some online calculators which will give an estimate. I'm just guessing that a woman at 5'1" and 135, probably has between 25%-28% body fat.0
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