Help with determining right TDEE number?

samrockrocks

I know, I know, yet another question about how to set my calories... but I want to do it right!

I've just started at a new gym with a "Case Management" office that helps you set and reach your goals.. It's kind of like having a trainer, but you only see him once a month. You make a plan together and then he checks in on you.

Here are my stats:

Age: 25
Height: 67 inches
Current Weight: 154 lbs
Body Fat %: 35% (normal range is 18-28)
BMI: 24.3 (on the high end)

My main goal is to get my body fat percentage under 30% - for starters anyways.

Here are the initial goals my case manager and I came up with:

1. Exercise at least four days a week - two days of REV (Results Through Exercise Variation) and two days of a workout he created for me. It includes a warm-up, main part, and then core work. It takes me about 40 minutes to get through it. The plan is to change this work out routine every 3-4 weeks.

2. Post Workout Nutrition: within 15 minutes after workout have 30g of carbs by drinking Gatorade (12 oz) and 25-30g of whey protein. I have GNC's Pro Performance® AMP Amplified Wheybolic Extreme 60™ - Chocolate.

3. Do not eat 1.5-2 hours before working out.

4. Never eat a carb alone.

5. Be carb conscious. Goal: 60g or less of carbs per meal and 20g or less of carbs per snack.

(This isn't an official goal, but I'm also working on eating healthier. I've stopped eating all fast food except Subway and pizza once a week each. I used to eat it every. single. day. I've been incorporating more fruits and veggies, etc. *It's a START.*)

Now, I'm happy with these goals. I'm still adjusting to them... namely #5, but I'm happy with them.

My problem is knowing how many calories to aim for each day. I understand that by paying attention to my carbs, that's going to do a lot of the work for me. However, I'm not sure if I should eat the same every day regardless of exercise??

I know how to calculate my TDEE, but I'm not sure what settings to use. This calculator: http://scoobysworkshop.com/calorie-calculator/ seems to be popular around MFP so that's what I've used.

If I set Step 5 to "light exercise" and Step 6 to "gain muscle, lose fat" it gives me a TDEE of 2084.

If I set Step 5 to "desk job" and Step 6 to "gain muscle, lose fat" it gives me a TDEE of 1819.

If I set Step 5 to "light exercise" and Step 6 to "lose fat - 10% reduction" it gives me a TDEE of 1875.

If I set Step 5 to "desk job" and Step 6 to "lose fat - 10% reduction" it gives me a TDEE of 1637.

Now, I bring up the "desk job" setting so that it's more like MFP's system? Or is that crazy? I was thinking (and I could be wrong) that if I set it at desk job then I would eat back my exercise calories. If it's set to "light exercise", then I wouldn't eat them back.

SOOOOO who has the advice I need?? What is the right calorie goal?

Thank you!!

samrockrocks

Please? I'd also love some active members as new friends to support me

DopeItUp

Are you weighing and logging all of your food?

samrockrocks

I log everything most days. I say "most days" because I was sick for over a week and didn't log. I've been logging for so long and am a creature of habit soooo I can do the math in my head on most days. I've had the calories set at 1775 for a bit now, but I've generally been eating my calories back... unless of course I am totally not hungry.

As for weighing my food. No! I know, I need to do that. I've asked for a digital scale for Christmas.

In my defense, though, when I first started out (and occasionally when I have something new) I measured everything I ate. I didn't *weigh* it, but I measured out a tbsp, cup, etc. I've since learned that there's a difference between a cup of, say, penne pasta and 2 ounces of penne pasta.

Mr_Knight

Well most of that advice is crap. The idea that "paying attention to carbs" will do "most of the work" for you is utter nonsense. For what you're doing, at your level, the whey and the Gatorade and the "eating windows" are pointless complications.

Based on your stats, your BMR should be around 1350. Based on the minimal description of the exercise plan, I'd peg TDEE at 1850 as a starting point. If you want a 10% deficit, that puts your daily intake at at around 1650.

Be diligent, log everything (not "most days" - everything), and after 4 weeks or so you'll have enough data to know whether your intake needs to go up or down.

samrockrocks

Well most of that advice is crap. The idea that "paying attention to carbs" will do "most of the work" for you is utter nonsense. For what you're doing, at your level, the whey and the Gatorade and the "eating windows" are pointless complications.

Based on your stats, your BMR should be around 1350. Based on the minimal description of the exercise plan, I'd peg TDEE at 1850 as a starting point. If you want a 10% deficit, that puts your daily intake at at around 1650.

Be diligent, log everything (not "most days" - everything), and after 4 weeks or so you'll have enough data to know whether your intake needs to go up or down.

My case manager didn't say that paying attention to carbs will do most of the work for me, I'm saying that. He went on about carbs and how they relate to sugar levels and how they should be balanced throughout the day, hence the limits. He said a bunch of other smart-sounding stuff, but I don't recall it.

Why is the whey protein pointless?

I'm not sure what other details you want about my exercise plan. I do four days a week, about 45 minutes of strength/core exercises, and I burn about 450 calories per workout per my Polar FT4.

I agree that 1850 sounds right, but what I was unsure about is if I eat that every day despite exercise? I *believe* so... because the exercise is built into that number?

Thank you for the response!

retirehappy

Have you read the posts here:

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

The links in there answer your questions. Especially the basics, and setting your calories and macros postings. IIFYM is very helpful to a lot of people as well.

Good luck on finding what works for you. Because that is the secret, what does your body need? For some of us it is more protein & fats, for others they do fantastic on a high carb diet. Just depends on your genetics and life style.

fushigi1988

That 1850 is average, it will balance out over the whole week, some days you move and eat a bit more, sometimes less.
Whey protein is not really needed if you get at least 100 grams of protein with normal eating. Which you get pretty easy.

samrockrocks

That 1850 is average, it will balance out over the whole week, some days you move and eat a bit more, sometimes less.
Whey protein is not really needed if you get at least 100 grams of protein with normal eating. Which you get pretty easy.

It might be easy for you!! I'm happy if I can get to 80g of protein a day... perhaps that's really why he had me add the protein powder.

Thanks, though

samrockrocks

Have you read the posts here:

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

The links in there answer your questions. Especially the basics, and setting your calories and macros postings. IIFYM is very helpful to a lot of people as well.

Good luck on finding what works for you. Because that is the secret, what does your body need? For some of us it is more protein & fats, for others they do fantastic on a high carb diet. Just depends on your genetics and life style.

I have *not* read all of those threads. A few look familiar, but there's a couple in there that look promising. Thank you!! I'll be sure to read tomorrow

fushigi1988

I do eat some more greek yogurt, eggs and chicken to get to that, but 80 grams is already pretty good

lauren3101

Firstly, that plan seems far too complicated. It's not necessary to watch or time when you eat carbs so religiously. And what was his reason for telling you not to eat 1.5 to 2 hours before exercising? I always eat a banana approximately 20 minutes before exercise.

If you're happy with that then go for it. i just normally find that the more complicated diet plans are, the less people stick to them.

Secondly, your settings all depends on your goals. What do you want to do? Do you want to gain muscle? Or just lose fat?

You are definitely not sedentary, so remove those two options for a start. The other two is up to you to decide between.

SezxyStef

We have similar stats (you weigh 10lbs less then me)

My TDEE is 1995 and this is based on my actual results

So I eat 1600 a day on average.

My protien goal is121 grams (min) (BF% is around 26% so 164*.26=43

---

164-43=121...)

It's easy to get that in with lean meats and eggs, seafood etc.

As for not eating before a workout wow...couldn't do it...I have to eat at least yogurt about 30mins prior.

samrockrocks

Firstly, that plan seems far too complicated. It's not necessary to watch or time when you eat carbs so religiously. And what was his reason for telling you not to eat 1.5 to 2 hours before exercising? I always eat a banana approximately 20 minutes before exercise.

The reasoning behind the carb tracking is to keep more balanced through out the day. He explained it better than I can...apparently. I'm not sure that it's necessary, but it does seem to be helping me make healthier choices.

The reason behind not eating 1.5 to 2 hours before exercising was to ensure I'm burning stored fat/calories and not the food I just consumed. I don't know anything about that, but I guess it made sense when he said it? I've always not eaten about an hour or more before exercising anyways because I always worry I'll puke.

Thanks for the response

samrockrocks

We have similar stats (you weigh 10lbs less then me)

My TDEE is 1995 and this is based on my actual results

So I eat 1600 a day on average.

My protien goal is121 grams (min) (BF% is around 26% so 164*.26=43

---

164-43=121...)

It's easy to get that in with lean meats and eggs, seafood etc.

As for not eating before a workout wow...couldn't do it...I have to eat at least yogurt about 30mins prior.

1995 TDEE based on "actual results"? How did you figure that out?

I have a difficult time getting to 100 grams of protein a day. I've been working on it. I'm a picky eater which makes it even harder... I HATE seafood. Haha.

Like I said to the other commenter, I rarely eat an hour before working out anyways because I feel like I'll puke if I do.

Thanks for responding

samrockrocks

I'm still confused about something. If I set my calories using TDEE with "light exercise" then I don't eat back the exercise calories, RIGHT??

I don't know how I feel about that... If I do that then I'm eating less on days I work out.... well, I'm netting less on days I work out.

Mr_Knight

1995 TDEE based on "actual results"? How did you figure that out?

By logging all intake, exercise and weigh-ins.

TDEE = calories-in + calorie-equivalent weight change

I_Will_End_You

I'm still confused about something. If I set my calories using TDEE with "light exercise" then I don't eat back the exercise calories, RIGHT??

Yes, if you use the TDEE method, you don't eat back exercise calories.


And what he said about burning stored fat vs. burning the food you just ate is dumb.

samrockrocks

And what he said about burning stored fat vs. burning the food you just ate is dumb.

Why? I'll ask him more about it, but if you have a credited article on hand discussing it, I'd love to read it.

Thanks

samrockrocks

1995 TDEE based on "actual results"? How did you figure that out?

By logging all intake, exercise and weigh-ins.

TDEE = calories-in + calorie-equivalent weight change

I'd much appreciate answers to the additional questions I asked you, Mr_Knight.

My case manager didn't say that paying attention to carbs will do most of the work for me, I'm saying that. He went on about carbs and how they relate to sugar levels and how they should be balanced throughout the day, hence the limits. He said a bunch of other smart-sounding stuff, but I don't recall it.

Why is the whey protein pointless?

I'm not sure what other details you want about my exercise plan. I do four days a week, about 45 minutes of strength/core exercises, and I burn about 450 calories per workout per my Polar FT4.

I agree that 1850 sounds right, but what I was unsure about is if I eat that every day despite exercise? I *believe* so... because the exercise is built into that number?

Thank you for the response!