TDEE help and slow cutting

bufger

6'1, 220lbs with a goal weight of a toned 195lbs. I've never bulked before but I used to weight 285lbs, I lost a lot of muscle mass with fat in my way to 220. I've been eating at maintenance for two months whilst increasing my strength and getting 'noob gains' and now I want to keep what I have with the training I'm doing but lose the weight. I was looking for advice on my TDEE and macros please.

40:40:20. Lifting on a 5 day 5/3/1 modified program. 30 mins of cardio 5 days a week. 1 hour of Yoga twice a week.

I've put my daily calorie limit in as 2100 and I'm eating back 50% of excercise calories. As my routine is very regular I was thinking about building those excercise calories into my daily limit so I don't have to mess around logging excercise.

1) anyone else factor in their excercise and just go on a moderate activity level TDEE estimate?
2) does 2100 +50% of excercise calories sound about right to you?

Thanks in advance everyone. I feel like I'm close to success but have these doubts that I'm doing it right!!

TavistockToad

How much have you been eating for maintenance?

bufger

TavistockToad wrote: »

How much have you been eating for maintenance?

I wasn't tracking at that point and I wasn't eating healthily either. I just maintained a steady weight whilst lifting. I wasn't doing cardio then either

TavistockToad

bufger wrote: »

TavistockToad wrote: »

How much have you been eating for maintenance?

I wasn't tracking at that point and I wasn't eating healthily either. I just maintained a steady weight whilst lifting. I wasn't doing cardio then either

So keep eating the same and log your calories so you know what maintenance is.

Take 250 cals off that to cut slowly

bufger

TavistockToad wrote: »

bufger wrote: »

TavistockToad wrote: »

How much have you been eating for maintenance?

I wasn't tracking at that point and I wasn't eating healthily either. I just maintained a steady weight whilst lifting. I wasn't doing cardio then either

So keep eating the same and log your calories so you know what maintenance is.

Take 250 cals off that to cut slowly

It's a bit more complicated than that. I'm an insulin dependant diabetic and I maintained by eating sugary things then missing insulin injections so my body went into dka and burnt fat. Not recommended and I'm getting help for it. I'm now eating clean and want to know based on the facts I've given whether it sounds like it's in the right ballpark. I'll tweak it as I go still.

kimny72

bufger wrote: »

TavistockToad wrote: »

bufger wrote: »

TavistockToad wrote: »

How much have you been eating for maintenance?

I wasn't tracking at that point and I wasn't eating healthily either. I just maintained a steady weight whilst lifting. I wasn't doing cardio then either

So keep eating the same and log your calories so you know what maintenance is.

Take 250 cals off that to cut slowly

It's a bit more complicated than that. I'm an insulin dependant diabetic and I maintained by eating sugary things then missing insulin injections so my body went into dka and burnt fat. Not recommended and I'm getting help for it. I'm now eating clean and want to know based on the facts I've given whether it sounds like it's in the right ballpark. I'll tweak it as I go still.

Where did you get the 2100 from? You can use one of the TDEE calculators online if you'd rather spread your exercise calories over the week. Or use your MFP cal goal and log exercise for a couple of weeks, and then just average out your calories yourself. With 25 lbs to lose you should set yourself up to lose no more than 1 lb per week. Pick a cal goal, log for a few weeks, and tweak from there based on your results.

The only way to know if you're doing it right is to keep accurate data, monitor your results, and adjust from there. Good luck!

nexangelus

kimny72 wrote: »

Where did you get the 2100 from? You can use one of the TDEE calculators online if you'd rather spread your exercise calories over the week. Or use your MFP cal goal and log exercise for a couple of weeks, and then just average out your calories yourself. With 25 lbs to lose you should set yourself up to lose no more than 1 lb per week. Pick a cal goal, log for a few weeks, and tweak from there based on your results.

The only way to know if you're doing it right is to keep accurate data, monitor your results, and adjust from there. Good luck!

Exactly, 2600ish (possibly more depending on your body fat percentage) seems to be the cutting cals and that is 1lb per week...is 500 cals 50% of your daily exercise expenditure? Use an onloine TDEE calc for more accuracy, I have always done this.

LiftHeavyThings27105

I know that MFP does things a little bit differently (it uses NEAT....) but I like to use TDEE. Here is a link to the TDEE on-line calculator that I use (it uses the most accurate formula):

https://tdeecalculator.net

Here are your numbers based on you being 30 years old (I guessed):

Basal Metabolic Rate 2,012 calories per day
Sedentary 2,414 calories per day
Light Exercise 2,766 calories per day
Moderate Exercise 3,118 calories per day
Heavy Exercise 3,470 calories per day
Athlete 3,822 calories per day

Use this as a starting point. It might take a few weeks to get to YOUR exact numbers but I find that this on-line calculator is pretty accurate (again, in the context of "a starting point").

Does this help?

CharlieBeansmomTracey

2100 to maintain seems very low for your height and weight. im 5'6 1/2 ,43 y.o female and maintain on 1900 calories. I weigh 173lbs.so you being male,taller and heavier you should be able to maintain on a lot more,so to cut(say 250calories) you would have to eat 1850 which is less than what I maintain on. I agree with the advice of the others

billkansas

Sounds pretty hard core. I lift two days per week and am 6'2" and 207 lbs and I'm cutting (slowly) on about 2500 calories per day. I don't bother tracking calories burned during exercise but do track my major lifts and am always trying to make them go up.

Mudshovel666

I'm same weight and eating 2850 calories (-250g predicted weight loss per week) + eating exercise calories so normally 3000+ calories per day. I think I'd feel like dying eating 2100 calories. Seems strange the app gave such different recommendations. This is also my first week and I feel like I'm dropping some bloat, I don't yet know if I'll continually lose weight at this intake but I guess it's better to start high and reduce.