Eating below 20% of your TDEE

mommy_her3guys918

Hey all! So I am currently eating 1400 calories a day.. I am 5'5 211lbs and would like to know what would be best for me to consume. I'm not really sure how much I've lost in the past 3 weeks.. Anywhere from 8-10 lbs I believe. I know my body has changed tremendously after having both of my boys, but even before having children I was always a higher weight but looked smaller ( I played soccer up to my senior year of high school). During my high school years when I weighed 150lbs I wore a size 6.. Even after having my first child and losing the baby weight at 190lbs I wore a size 12 American Eagle. I do not want to worry so much about the # on the scale as much as how I look and my measurements. I'm curious if I should stay at 1400 or up my calorie intake. I do at least an hour of brisk walking a day and will be starting the 30 day shred soon. Just wanted some friendly advice!

Cheeky_and_Geeky

I'm no expert (if I was then I wouldn't be fat lol) but 1400-1500 should be good. I consume 1300-1400 calories & have steadily lost. Good luck!

cdahl383

I eat 20% below my TDEE and lose around 1-2 lbs a week. If you're losing steadily at 1-2 lbs a week stick where you're at until it starts to level off or plateau. I've had to adjust my calorie intake a few times in the past when I lost weight before. Usually every 5-10 lbs or so of weight loss requires a little lower calorie intake to keep the weight loss at the same pace.

SLLRunner

Everybody's body is different. I exercise every day, which includes weight lifting/running three times a week and brisk walking the other days. Today I did the Eliptical at the gym and walked, and plan on subbing the eliptical on Tues and Thurs at the gym when the time changes.

With my current exercise schedule, I eat between 1350 and 1550 calories a day. I never eat all my exercise calories back because I just can't force myself to eat that much, and also because I leave room for calculation errors.

heybales

Since TDEE stands for your total daily activity, and you mention none of that, there is no way possible for anyone to give an informed opinion on what you should eat.

If you think that 1400 is for the TDEE method, not likely. If that is MFP style and you'll eat back exercise calories, not likely there either. With kids you are likely Lightly Active, not sedentary, in MFP's levels.

But it should be based on your stats, preferable starting with decent bodyfat % estimate, and then specific to your daily activity and exercise type and time.

Try this for best estimates, recommendation, and progress tracker. Just stay on the Simple Setup tab, and the Progress tab.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

kirkor

> I do not want to worry so much about the # on the scale as much as how I look and my measurements.

Take front & back underwear pics, take measurements ...
Do what you're doing for 2-3 weeks.
Take new pics & measurements ... adjust your calories according to what you discover.

walleymama

Are you feeling hungry a lot, feeling deprived at all? Do you have enough energy to get through your day and do the exercise you've set for yourself? If so, then I don't see a problem with 1400 calories. If you are wondering if you can go higher (because, in my world, why wouldn't you want to be allowed to eat more?) then you'll need an accurate estimate of your TDEE. Or use MFP to determine what your net caloric goal should be then eat back most of your exercise calories.

OTOH, I'm flabbergasted that you could fit into a size 6 at 150 lbs. I'm 5'5.5" currently at 144 lbs and a size 12 fits me perfectly (when I started MFP I was 155 lbs and needed a size 14). A size 10 would be a big squeeze right now.....No matter how many times I have this conversation with people it never ceases to amaze me how much dress size varies among women with the same height and weight.

cdahl383

A lot of guys at my weight or heavier can fit into 34 waist jeans while I'm in 36 waist still. It goes to show you that everyone's body is built differently and we all carry weight in different places. Unfortunately you can't spot remove fat, you just have to lose it over time and let your body take it off wherever it decides.

mommy_her3guys918

Thank you for all the replies! And yes I agree with cdahl383- people come in many different shapes and sizes.. That's why I am fortunate of the fact that I carry my weight well and not stress so much over the # on the scale.

Francl27

I don't know how old you are but I'm 5'5" also, 35, and I started at 213 lbs and been pretty much eating 1700 calories the whole time, just increasing my activity progressively. I've lost 60 lbs in 8 months.

PhoenixStrikes

I think the deficit is what's most important. And in order to figure out your deficit you need to figure out your average burn. I bought a Bodymedia fit armband and it tells me what I burn throughout the day so in addition to tracking calories I know exactly what my deficit is in order to lose weight at a good pace. Just to give you an idea, I am 31, 5'6", 149lbs and a full time nanny to 4 children, two sets of twins 3.5yrs and 19months, I usually work 45hrs a week. So I am *sorta* like a SAHM between the hours of 8:30-6pm. I exercise at least 30 mins a day 6 days a week and burn around 300 calories each workout. So on average I burn 2400 calories a day and eat around 1900. Because I'm fairly active with the kids, we go on a lot of walks in the strollers and play outdoors often I set my activity to moderate and am able to eat a healthy amount while still losing. If you think you are as active as I am you could probably fit a couple more hundred calories in there and still lose. Try to hit your macros so your protein and fat is high enough to keep you from getting to hungry and you should still lose weight.

cdahl383

I agree, diet is key, but exercising definitely helps you lose faster as well as keeping you in better overall health. Last week I lost around 2lbs and then this week I lost 1.25 lbs, but this week I didn't get to do as much cardio due to my wife's schedule. I ate roughly the same calories as I did last week too. This is at a 20% deficit. Another reason supporting the idea of getting a recumbent bike in my basement so I can just do cardio every morning before work!