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How to Find Your Maintenance Calorie Level

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  • AnnPT77AnnPT77 Member, Premium Posts: 15,511 Member Member, Premium Posts: 15,511 Member
    Because that immediately previous post was crazy long, I'm going to pull out a shorter piece as a standalone post for the general improvement of the thread:

    That nice @heybales created a very handy spreadsheet for estimating TDEE, with more and clearer options than the usual TDEE calculator.

    https://docs.google.com/spreadsheets/d/1G7FgNzPq3v5WMjDtH0n93LXSMRY_hjmzNTMJb3aZSxM/edit?usp=sharing

    There's more detailed description about it in this post:

    https://community.myfitnesspal.com/en/discussion/10287502/just-my-tdee-please

    Like any TDEE calculator, it's still an estimate, not a certainty ( <== I think heybales would agree with this :) ).

    Going back to the original post (OP) in this thread, this spreadsheet is one good option for those who choose to use method #2 in the OP to get a maintenance calorie estimate.
  • heybalesheybales Member Posts: 17,583 Member Member Posts: 17,583 Member
    I just improved it today (maybe) to include a little calc for using weight loss/gain and calories eaten to get your apparent TDEE.

    I'll also mention the math for exercise is based on the METS database, the daily stuff is based on the same WHO study MFP used when they changed their BMR multipliers.
  • amarquis792amarquis792 Member Posts: 6 Member Member Posts: 6 Member
    @heybates, can you send the improved/ updated link to the spread sheet?
  • heybalesheybales Member Posts: 17,583 Member Member Posts: 17,583 Member
    Same link same spreadsheet - just updated.
  • Curvybaja55Curvybaja55 Member Posts: 69 Member Member Posts: 69 Member
    I am 10lbs away from my weight goal my diary is open and will appreciate any suggestions about my workout and eating habits. I used to run for several years but unable to do so now, my doc said I destroy my knees from running. My only form of exercise is walking which can be painful sometimes. For many years I was able to maintained my weight 148 to 155 but due to a running injury about 3 years ago and been inactive my weight was 202 the most I weigh. February of this year was the first time I had keep a food diary. I have loss about 30lbs. Thanks for your help
    edited July 3
  • AnnPT77AnnPT77 Member, Premium Posts: 15,511 Member Member, Premium Posts: 15,511 Member
    I am 10lbs away from my weight goal my diary is open and will appreciate any suggestions about my workout and eating habits. I used to run for several years but unable to do so now, my doc said I destroy my knees from running. My only form of exercise is walking which can be painful sometimes. For many years I was able to maintained my weight 148 to 155 but due to a running injury about 3 years ago and been inactive my weight was 202 the most I weigh. February of this year was the first time I had keep a food diary. I have loss about 30lbs. Thanks for your help

    I'm not really sure what you're asking? This is a thread about estimating maintenance calories, but it's unclear that that's where you are now?

    If you've lost 30 pounds in around 5 months, that's a fairly fast rate (around 6 pounds a month, a little over a pound a week), with only 10 pounds to go. If it were me, I'd slow down from there by adding some calories (that's what I did, in fact, at around 10 pounds to go).

    If you're looking for alternatives to running, then (if you haven't already), I'd suggest asking your doctor for a referral to a good physical therapist who can look at your movement patterns, help you adjust any imbalances or disfunctions to reduce pain/limitations, and if necessary help you identify other types of exercise that would be less stressful, but still beneficial/enjoyable. I did that after being diagnosed with a torn meniscus (on top of some osteoarthritis), and found it very beneficial. The PT helped me identify some joints that needed more mobility (and gave me exercises to do for that), plus taught me how to minimize stress on my knees from walking and (especially) using stairs.

    As far as what you're eating, it looks pretty nutritious and well-rounded. There are things that wouldn't work for me personally as an eating pattern (example: I need more protein at breakfast for appetite control), but if they're working for you they should be fine. I'd want a little more protein overall, but I'm weird that way, and you seem to be in a reasonable range. Do you feel good (other than the knee problems)?

    I would note that you seem to be leaving a lot of calories of your goal uneaten most days, which matches up with your still relatively fast loss.

    If your question is about something other than estimating your maintenance calories, you might want to start your own thread with a clearer question in it. If your question really is about transitioning to maintaining your weight, clarifying your exact question(s) would still be helpful.

    Best wishes!
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