Switching to TDEE- what should my goal calories be?

Dewymorning
Dewymorning Posts: 762 Member
in Health and Weight Loss
My stats.

Female, 25 years old, 160 cm (5'3"), 70kg (154 pounds), BF 35%ish ???

I want to lose at least another 5 kgs (10 pounds), but not more than 10 kgs (20 pounds).

I have tried some calculators, my BMR seems to be somewhere in the range of 1400-1505 calories.

My current goal is net 1500 calories, I include exercise calories.

The reason I am thinking of switching to TDEE is that I have settled into a regular exercise routine and no longer need motivation to exercise.
However, I feel like I keep using my exercise as an excuse to eat more when I don't need to.

I think I am now at a point I might manage a TDEE system well.

My exercise:
I walk to work 5 days a week, and walk home 3-4 times a week, that's about a mile each way amd takes me 20-25 minutes.
I go to the gym 5-6 days a week, 3-4 days is 30 minutes of cardio, and the other 2 days I join a 45 minute class of pilates or yoga or something similar. I might switch up my routine a bit, but plan to keep going to the gym at least 4-5 times a week, for at least 30 minutes.

I also sometimes take a long walk in the weekend, and generally walk as a form of transport (I bus when walking won't work/ am lazy)
However, my job is sedentary, sitting at my desk most of the day.

I would just like some advice, if I am to switch to a TDEE approach, what range should my calorie goal should be in.

I tried some different calculators and they say my TDEE is anywhere from 2,000-2,500 calories.

Slightly confused.

Replies

  • Shaky44
    Shaky44 Posts: 214 Member
    Scooby's calculator gives you a TDEE of 2321 at moderate activity level, which is pretty close to the middle of the range you specified in your post. If you calculate based on -20%, that yields a goal intake of 1856 calories. If you calculate based on 1 lb / week (which is probably about right for being this close to goal), that would yield 1821 goal intake. I think anywhere between 1800 and 1900 could be a decent goal, depending on how strict you will be about not going over.
  • Dewymorning
    Dewymorning Posts: 762 Member
    Ok, after looking through some other posts I found a more 'thorough' calculator http://scoobysworkshop.com/calorie-calculator/#projectedweightloss

    According to this calculator 1850 is a good goal for me.

    Does that sound reasonable to those more experienced using the TDEE given what I described above?

    Hmm.

    Just looking through the reports and in the months I was losing weight my daily intake fluctuated between 1500-2000 calories per day, while in the month I logged but had almost no change (because it was December) my calories on most days was 1800-2500 calories per day, with an occasional day lower.

    So, I am thinking 1800 calories is a good goal.

    Unless someone comes in here and give me good evidence I am crazy I think I will try 1800.

    :P
  • Shaky44
    Shaky44 Posts: 214 Member
    Not that you asked, but I would personally recommend subbing in strength training in for some of your cardio. Walking to/from work as often as you do is great - use your gym time to build lean body mass through lifting heavy.
  • Shaky44
    Shaky44 Posts: 214 Member
    <snip>

    Unless someone comes in here and give me good evidence I am crazy I think I will try 1800.

    :P
    Sounds like a plan!
  • Dewymorning
    Dewymorning Posts: 762 Member
    <snip>

    Unless someone comes in here and give me good evidence I am crazy I think I will try 1800.

    :P
    Sounds like a plan!

    Sorry, I missed your post from before.

    Thanks.

    I have thought about strength training.

    At this moment I am concentrating on improving my flexibility and planning on doing a 6.5km run/walk at an upcoming event, but maybe after that event I will start doing some strength training.

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