is my tdee correct?

nicksamuel35
nicksamuel35 Posts: 1
in Goal: Maintaining Weight
I did my tdee on a calculator and it spit out 3,554 a day.. im 6'3 210 lbs
I Lift 6 days a week and play basketball after almost every session..
I need halppp! lol

Replies

  • paxbfl
    paxbfl Posts: 391 Member
    Your age is 19, right? Using this site: http://scoobysworkshop.com/accurate-calorie-calculator/, I get the following:

    BMR: 2056
    TDEE: 2467

    Now, that's based on "Desk Job With Little Exercise" which I recommend unless you're physically active every day apart from exercise. I also suggest you factor your exercise in separately. That way if you change your workouts or start exercising fewer days, you can adjust as needed.

    As for the exercise you're doing, a heart-rate monitor (I have a Polar FT7) would help you more accurately estimate how many calories you're burning in a typical day. But given your age, I don't think 1,000 calories is unrealistic at all especially if you're lifting hard and playing a full game of basketball. So bottom line, you're probably in the ballpark.

    I'd pick a number... maybe 3000 calories? Then log carefully so you know how much you're consuming. If you eat 3K every day and lose weight after a couple of weeks, bump it up to 3200. If you gain weight, bump it down to 2800. Play around with that until you're confident you've found the right number.

    Good job being so active though... it makes maintenance a LOT easier.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Your age is 19, right? Using this site: http://scoobysworkshop.com/accurate-calorie-calculator/, I get the following:

    BMR: 2056
    TDEE: 2467

    Now, that's based on "Desk Job With Little Exercise" which I recommend unless you're physically active every day apart from exercise. I also suggest you factor your exercise in separately. That way if you change your workouts or start exercising fewer days, you can adjust as needed.

    As for the exercise you're doing, a heart-rate monitor (I have a Polar FT7) would help you more accurately estimate how many calories you're burning in a typical day. But given your age, I don't think 1,000 calories is unrealistic at all especially if you're lifting hard and playing a full game of basketball. So bottom line, you're probably in the ballpark.

    I'd pick a number... maybe 3000 calories? Then log carefully so you know how much you're consuming. If you eat 3K every day and lose weight after a couple of weeks, bump it up to 3200. If you gain weight, bump it down to 2800. Play around with that until you're confident you've found the right number.

    Good job being so active though... it makes maintenance a LOT easier.

    TDEE should include exercise.
  • paxbfl
    paxbfl Posts: 391 Member

    TDEE should include exercise.

    I feel it's better to factor in the exercise separately since it may vary from day to day - and then you can adjust how much you eat accordingly. So if you're resting TDEE is 2500 and you burn 500 calories at the gym one day, you should eat 3000 calories to maintain. The next day if you skip the gym, you should eat 2500 to maintain.

    You could average it out over a week (which is what the calculators do) but you better be consistent week to week. I prefer to manage it day-to-day. Works for me.

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