Going from 1200 to TDEE - 20%

Frankii_x
Frankii_x Posts: 238
in Health and Weight Loss
Hi all,

I know you are all probably sick of seeing these pop up, but I can't find a thread that actually asks what I want! I've made my decision about going from 1200 cals (please don't lecture, I understand the consequences of it etc, hence the change) to TDEE-20%. I've spent a long time looking itno it and working out what is best for me. I know I may expect a bit of a gain for a couple of weeks etc. However, I haven't been able to find how is best to go about it. I know it's different for each person but what are your experiences? Did you just dive head first into it? Did you slowly introduce it?

Look forward to hearing from you all!

Frankii :smile:
«1

Replies

  • aprilrunswithmolly
    aprilrunswithmolly Posts: 21
    Really dumb question, but since I've been wondering - what does TDEE mean?

    Thanks!
  • Frankii_x
    Frankii_x Posts: 238
    Really dumb question, but since I've been wondering - what does TDEE mean?

    Thanks!

    It's not dumb, I had to work it out when I first saw it used! Total Daily Energy Expenditure :) Hope that helps!
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    Are you eating exercise calories now? And what will the new number be?
  • Frankii_x
    Frankii_x Posts: 238
    Are you eating exercise calories now? And what will the new number be?

    I mostly eat back exercise cals (very rarely don't there's usually a reason if I don't). It's going to be about 1900 :) Thanks for any help!
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    Are you eating exercise calories now? And what will the new number be?

    I mostly eat back exercise cals (very rarely don't there's usually a reason if I don't). It's going to be about 1900 :) Thanks for any help!

    So how many calories total are you consuming now? How big a difference is it between the total number of calories you're consume now and the 1900?
  • JustJennie13
    JustJennie13 Posts: 218
    Great decision! Good luck!!! Remember!!! Skinny looks good in clothes fit girls look good naked! To be fit you will need those calories!!!
  • erickirb
    erickirb Posts: 12,294 Member
    If you picked a good goal for yourself on MFP, weekly weight loss wise, and ate the exercise cals back your total cals for the week should be in the range of TDEE-15-25% anyway. If they are lower that TDEE-25% on average most liekly your weekly weight loss goal was too aggressive to begin with.

    As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a TDEE calculator may tell you to eat 1700 everyday regardless if you workout.

    So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

    What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.
  • krmullig
    krmullig Posts: 43 Member
    I just made the decision to go with the TDEE - 20% as well. Dunno if it'll work for me but I'm excited nonetheless. I imagine it'll make maintenance much easier when I'm there! Best of luck and I'm excited to see what people post in this thread. :)
  • jacklis
    jacklis Posts: 280 Member
    I just made a similar switch- although I was not at 1200 still- I had bumped up a bit.
    However in the last 3 weeks the intensity of my weight training had increased and I was feeling ravenous, and I did not want to get run down or hurt so I listened to my body and was eating more. I weighed in and- bam! down 3 lbs... so I thought it was time to really eat like a human being.
  • auddii
    auddii Posts: 15,357 Member
    I'd up it by 100-200 calories per week until you're at your new goal. If you've been eating back some exercise calories, it likely won't take you that long to get there since the gross calories are higher than 1200. So, if you were grossing 1500 before and you're now going to 1900, you could do 1700 first, and then 1900 the next week, and then you're good to go.
  • Frankii_x
    Frankii_x Posts: 238
    Are you eating exercise calories now? And what will the new number be?

    I mostly eat back exercise cals (very rarely don't there's usually a reason if I don't). It's going to be about 1900 :) Thanks for any help!

    So how many calories total are you consuming now? How big a difference is it between the total number of calories you're consume now and the 1900?

    I eat between 1500-1600 cals a day currently (with exercise cals) so I'll be going up by about 300-400 :)
  • ShaSimone
    ShaSimone Posts: 270 Member
    Your TDEE includes exercise...so when you do that don't eat back or log any exercise calories. You should be just fine because your current daily intake could be close to that number already. But if it's more I would suggest increase your calories by about 100 calorie increments. Adding a serving of nuts, half an avocado will get you there no problem.
    Hope this helps.
  • Frankii_x
    Frankii_x Posts: 238
    If you picked a good goal for yourself on MFP, weekly weight loss wise, and ate the exercise cals back your total cals for the week should be in the range of TDEE-15-25% anyway. If they are lower that TDEE-25% on average most liekly your weekly weight loss goal was too aggressive to begin with.

    As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a TDEE calculator may tell you to eat 1700 everyday regardless if you workout.

    So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

    What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.

    I understand the theory of 1200 + exercise cals but it is too aggressive, hence the want to change. Thanks for your input though, it'll be useful for others :)
  • Frankii_x
    Frankii_x Posts: 238
    I just made the decision to go with the TDEE - 20% as well. Dunno if it'll work for me but I'm excited nonetheless. I imagine it'll make maintenance much easier when I'm there! Best of luck and I'm excited to see what people post in this thread. :)

    Good luck! Feel free to add me :)
  • Frankii_x
    Frankii_x Posts: 238
    Great decision! Good luck!!! Remember!!! Skinny looks good in clothes fit girls look good naked! To be fit you will need those calories!!!

    So true, thank you!
  • Frankii_x
    Frankii_x Posts: 238
    I just made a similar switch- although I was not at 1200 still- I had bumped up a bit.
    However in the last 3 weeks the intensity of my weight training had increased and I was feeling ravenous, and I did not want to get run down or hurt so I listened to my body and was eating more. I weighed in and- bam! down 3 lbs... so I thought it was time to really eat like a human being.

    Love this! Thanks for proving I'm making the right choice :)
  • janupshaw
    janupshaw Posts: 205 Member
    I slowly went up. 1200 to 1350 for a month, then up to 1450 for a month, etc.
  • Frankii_x
    Frankii_x Posts: 238
    I'd up it by 100-200 calories per week until you're at your new goal. If you've been eating back some exercise calories, it likely won't take you that long to get there since the gross calories are higher than 1200. So, if you were grossing 1500 before and you're now going to 1900, you could do 1700 first, and then 1900 the next week, and then you're good to go.

    Thanks for your help!
  • Frankii_x
    Frankii_x Posts: 238
    Your TDEE includes exercise...so when you do that don't eat back or log any exercise calories. You should be just fine because your current daily intake could be close to that number already. But if it's more I would suggest increase your calories by about 100 calorie increments. Adding a serving of nuts, half an avocado will get you there no problem.
    Hope this helps.

    Thank you! I'd love to up it with nuts but my boyfriend is allergic! But great ideas :) I'm about 300-400 below currently and will just log my calories burnt in my notes rather than on the exercises!
  • JeffGDDG
    JeffGDDG Posts: 252 Member
    I dove right in pretty much. It takes a while of tinkering. Lots of patience required but I feel I am moving the right direction finally. I decided on a daily intake based on a weekly average since I work 4 days a week and that gives me a significantly higher TDEE on those days. I pretty much shoot for 2500 cals a day now and don't sweat it if I'm a few hundred under or over.
  • Frankii_x
    Frankii_x Posts: 238
    I slowly went up. 1200 to 1350 for a month, then up to 1450 for a month, etc.

    Lovely to hear your story :) thank you!
  • Frankii_x
    Frankii_x Posts: 238
    I dove right in pretty much. It takes a while of tinkering. Lots of patience required but I feel I am moving the right direction finally. I decided on a daily intake based on a weekly average since I work 4 days a week and that gives me a significantly higher TDEE on those days. I pretty much shoot for 2500 cals a day now and don't sweat it if I'm a few hundred under or over.

    Lovely to know it's working :) I feel it's much more relaxed and a better way for me to approach things!
  • bookworm_847
    bookworm_847 Posts: 1,903 Member
    I switched over to TDEE -20% when I started Insanity at the beginning of September. After a couple of small gains from my body adjusting to more food, I have been steadily losing since about mid-September. I wish I had done it sooner! It's easier to plan my meals, as well.

    Good luck!
  • jacklis
    jacklis Posts: 280 Member
    I just made a similar switch- although I was not at 1200 still- I had bumped up a bit.
    However in the last 3 weeks the intensity of my weight training had increased and I was feeling ravenous, and I did not want to get run down or hurt so I listened to my body and was eating more. I weighed in and- bam! down 3 lbs... so I thought it was time to really eat like a human being.

    Love this! Thanks for proving I'm making the right choice :)

    To be fair, and so you don't get discouraged, please know that the scale was creeping up slowly - 1 lb a week for about a month and a half before I saw the switch. So please give it some time- don't give up after a couple of weeks- if you have got it right you will see your body start to take charge after about 2 months- I know that feels like a long time, but it is worth it.
  • Runningcircuits
    Runningcircuits Posts: 182
    Thank you for posting this Frankii - I am thrilled to see the results posted above by others. I need to stop being such a moron and just freakin' eat my exercise cals back (which is usually within 150-200 cals of TDEE-20%). I'm doing it! Yesterday's stress drinks had me reset today, so I might as well reset with this, too.
  • viglet
    viglet Posts: 299 Member
    I'm currently trying to do this.

    I was eating around 1200 calories during the week and then binge eating at like 2000 or more on weekends.

    I used this calculator to help me determine where I should be eating based on my activity and workouts.

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

    It says around 1550 a day. So I have been at a higher calorie range for the last three weeks (some days eating 1200 some days eating up to 1800) and haven't gained so I hope that if I stay consistant at 1500 calories daily I will see some results.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I switched to TDEE-20% on Sept 9th when I started lifting weights. Mainly because it's hard to know what calories you burn lifting.

    So I went from 1350 calories a day (eating back appx 250 exercise calories a day) so a total of 1600...losing about 1lb a week.

    My TDEE-20% is guess what......1600.

    Since then this is what I have seen.

    1 week in I was up 2.5 lbs...now keep in mind new exercise routine so it was all water.
    2 weeks in I was down that above mentioned 2.5lbs...but I didn't count it as a true loss
    3 weeks in down 2lb...this I do count as a true loss...

    I was hungry week 2 and often went over my 1550-1600 (usually only 50-200) but I still lost appx 2/3lb a week which I am happy with.

    ETA: My actual TDEE of 1995 is calculated using my actuals...not a calculator online.

    I use a kitchen scale and log everything...I took a 3 week time frame and did the calculation

    Formula looks like this

    Total calories consumed+(3500*Weight lost)/number of days

    29,642+(3.5*3500)/21=1995*20%=399

    1995-399=1596
  • born2drum
    born2drum Posts: 731 Member
    If you picked a good goal for yourself on MFP, weekly weight loss wise, and ate the exercise cals back your total cals for the week should be in the range of TDEE-15-25% anyway. If they are lower that TDEE-25% on average most liekly your weekly weight loss goal was too aggressive to begin with.

    As an example say MFP gives you 1450 calories to lose 1 lb/week, and you plan on exercising 5x/week for an average of 400 cals per workout. well MFP will tell you to eat 1450 on the days you don't workout and 1850 on the days you do whereas a TDEE calculator may tell you to eat 1700 everyday regardless if you workout.

    So for the week MFP will have you eat 12,150 (1450*2+1850*5) whereas doing it the other way will have you eat 11,900 (1700*7) almost the same number of cals for the week (250 dif). The issue in not following MFP is if you don't workout the full 5 days or burn more or less than planned. If that is the case you may lose more or less than your goal, whereas MFP will have you lose your goal amount regardless how much you actually workout.

    What many MFPers do is take the low 1450 and not eat back exercise calories which is wrong, if you are not eating them back then your daily activity level should reflect the higher burn with would be covered in the 1700/day above.

    I second this because it's TRUTH. Well done mate!
  • Frankii_x
    Frankii_x Posts: 238
    Thank you all so so much :flowerforyou:
  • Quasita
    Quasita Posts: 1,530 Member
    You can safely avoid issues with Refeeding Syndrome by making modest increases (50-100 calories) a day until you reach your goal. You don't have to space a week at a time, but you do have to make sure you do so modestly, or you might feel really sick or bloated.

    I remember increasing from 900 to 1200 calories and I got sooooo sick because I did it all at once!!

Categories