Calories confusion

funkskyla

Hi everyone!

I'm at 172lbs for 5'5". I want to lose weight but I am a bit confused on how many calories…
I work out every day (elliptical, tennis, yoga….) I set up my calories to 1480 and I do eat my calories earn by working out.
Am I doing these right? any advice?

Thanks

Dewymorning

If you exercise the same amount every week I would recommend trying the TDEE approach.

The general rule is to work out an estimate of your TDEE and subtract 20%.

WIth this approach you don't have to calculate your exercise calories all the time.

EDIT: forgot the link

http://iifym.com/tdee-calculator/

justawintergirl11

i'm 5ft 5 and 131lbs, i simply only eat 1200-1400 cals a day and if i workout DONT eat the calories

melaniecheeks

Everyting will be a bit of trial and error.

How is 1460 plus exercise cals working for you? How long have you been doing this?

funkskyla

Thanks for the link!

Your BMR is: 1475 CALORIES/DAY
Your TDEE is: 2158 CALORIES/DAY

Meaning that when I work out I should be eating 2158 calories a day? Or is 2158 calories -20%?

Dewymorning

i'm 5ft 5 and 131lbs, i simply only eat 1200-1400 cals a day and if i workout DONT eat the calories

I looked at your profile and your calorie goal.

Girl, you are not the 'fat friend'.

Your current weight is right bang in the middle of the healthy range, and if you lose the amount of weight you want to you will be in the underweight category.

I would highly advise that you at least eat back your exercise calories.

Dewymorning

Thanks for the link!

Your BMR is: 1475 CALORIES/DAY
Your TDEE is: 2158 CALORIES/DAY

Meaning that when I work out I should be eating 2158 calories a day? Or is 2158 calories -20%?

If you want to lose weight 2158 - 20%.
Eat that everyday whether or not you exercised.

Or anything under 2158, but above 1475. This will create a deficit which will lead to weight loss.

It might take some trial and error, but I find it a good start.

The 'eating back exercise' is a good approach if you need motivation to exercise, but if you don't I think TDEE -20% is the best approach.

If you do want to eat more on days you exercise just make sure it averages out to what your daily goal is.

funkskyla

If I eat only 1460 calories with work out...I am kind of starving and feeling very low energy.
I only started 5 days ago. But I have done myfitnesspal.com last year. It did work for 3kgs and then I stopped losing weight.
This time I am very motivated to get back on track!

funkskyla

Thanks for the link!

If you want to lose weight 2158 - 20%.
Eat that everyday whether or not you exercised.

Or anything under 2158, but above 1475. This will create a deficit which will lead to weight loss.

It might take some trial and error, but I find it a good start.

The 'eating back exercise' is a good approach if you need motivation to exercise, but if you don't I think TDEE -20% is the best approach.

If you do want to eat more on days you exercise just make sure it averages out to what your daily goal is.

Ok I got it now! Thanks for your help!