Hello, need a little help.

Princess_Sagittarius

I am interested in losing 25lbs and I want to do it the TDEE method way.

I originally lost 52 lbs and kept it off for 2 years coutning WW points, then MFP and always worked out. I love to workout and I work out 5 days a week. Then slowly (lots of issues, smoking, quit smoking and so on) I gained 25lbs back....

My workouts are pretty much consistent on a weekly basis.

Example: Sun Rest Day
Mon 60 minute kick boxing workout high intense
Tues Rest Day
Wed. 35 min., zumba dance not high intense
Thurs 45 min walking no intense and core, strenght training.
Friday: 45 min Boxing, jumping kicks, HIIT training intense
Sat. 30 min intense cardio
This is usually weekly give or take 10-15 minutes

So, when I am calculating my TDEE I need to calculate my workouts for the week correct? and with calculating it falls into the 3-5 hours a week moderate?

Calculating on :

http://scoobysworkshop.com/calorie-calculator/


I am a 36 years old Female
65 inches tall
My activity level should be
3-5 of moderate exercise?
Lose Fat 20% reduction?
30% protein
40% carb
30% Fat

BMR: 1525
TDEE: 2363
CUT: 1891

So, on a daily I need to eat a total of 1891...even on my rest days from working out?

Thanks and sorry for the long post.

Thanks,
Madie

Princess_Sagittarius

bump

tracieangeletti

To my knowledge, and if I'm wrong I apologize, you keep the same consistent calorie level everyday. I think it's because it counts in your total exercise for the week, so that is factored in to your daily calorie goal. Some people choose to eat less on rest days but it's not necessary and I think it would require figuring out tdee without exercise. Make sense? I hope so. I'm not always the best at explaining things!! Lol Good luck!

jordymils

Yep, eat the same amount regardless of if it's a rest day or training day. Also, given that you don't have that much to lose you may not want to cut 20%. EM2WL recommends not going beyond a 15% cut (unless you have a large amount to lose) but from what I've read on here and the forum through other peoples results, it seems that a 10% cut is recommended initially and then you can bump to 15% if you're not seeing the results. I believe this enables your body to burn more fat without compromising muscle mass.
I am in the middle of my reset so can't speak on cut values from experience, but everything I've seen Kiki and Lucia say is not to cut any more than 15% of your TDEE.
Hope that helps