TDEE

cweaver1981

I would like to use the TDEE method of calories vs. myfitnesspal. I have used a couple of online TDEE calculators and have gotten slightly different results. All of the results seem pretty high. I was hoping someone could help me figure out exactly where I should be with my daily calories.

Background info: I have been exercising consistently for approximately a year, but recently decided to up my game and add a couple extra days at the gym. I have been pretty diligent about exercising, but food is definitely the harder part for me. One of my biggest weaknesses is completing my food entries. That is something I am working on.

I am 5ft. 5 1/2 in, 185 pounds, and 32 years young. I have a primarily sedentary full-time job. I work out 4-6 days a week. 3 days a week I take a 75 minute Tabata class and I try to work out on my own at least one day a week. Since the new year I have added a 45 minute pilates class and an hour strength training class. I have been stuck at the same weight for about two months now (which I don't mind so much because I didn't gain over the holidays), but I am in a wedding at the end of May. I am looking to drop about 20-30lbs before the wedding (1-1 1/2lbs a week).

Thanks for your help!

Docpremie

I've been using the TDEE method for 8-9 months. I've found the easiest way to figure calories & macros is using Heybale's Excel spreadsheet. It will do all the calculations for you. Once you open the spreadsheet, there are several tabs along the bottom. The 1st tab is for entering your measurements & goals. It will calculate your %BF & then calculate your activity level. The 2nd tab is for entering & trending your measurement. The 3rd or 4th (?) tab figures your macro goals.

For protein, ensure you are getting AT LEAST 1 gram/pound lean body mass--for most women that's 100-125 grams/day. Your fat should be set at 0.4 grams/pound of lean body mass. Carbs are whatever is left. ... meet your calorie goal most every day!!! If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%.

Meeting your macros, especially protein, is very important! You want to lose fat not muscle (lean body mass), so protein intake is very important. The more lean body mass you lose, the lower your BMR will be. That's where folks get lost in the "starvation mode" idea. It's not so much borderline/low calories cause "starvation," as it robs you of your lean body mass, and as the lean body mass drops, so does your BMR (i.e. daily basal calorie burn). Resistance training/heavy lifting is also essential for maintaining lean body mass/muscle as well."

Here's a link to Heybales TDEE calculator: http://www.myfitnesspal.com/heybales

Go to heybales profile page & look for the link to his Excel spreadsheet. It's a few lines down from "About Me." The spreadsheet is great! I've been using it for 8-9 months now & have lost tons of weight, as has my family. The instructions are at the top of the document. You change the values in "yellow" & the others will adjust to give you your %BF, BMR, TDEE & macro goals. It also allows you to enter your activity in "hours." I redo my numbers monthly or after I've lost 5 pounds. The second tab also allows you to track your values over time, so everything is in one simple spreadsheet!

cweaver1981

Thanks for the information. I am going to check it out!