Please help me figure out my number!

pistachiopeas

I've read through a lot of information on this board, including blog posts by people with successful weight loss. I just want to make sure I am doing this right.

I can't decide if I should go with MFP or with my TDEE-based numbers.

Female, 32 years old, 5'2, 147 pounds. Trying to get to 135 but I'd be happy with 137 or 138.
I am a grad student at my desk all day. However, I walk my dog at least 1.5 miles a day but more like 2-3.5 miles per day. And I keep track of the pace, it's usually 3.75 mph.
I do a lot of cooking and cleaning (i.e., I'm on my feet a fair bit but I am also sitting a lot).
Right now, I am doing the above exercise, as well as the 30 Day Shred, every day. That's about 20 minutes of circuit training.

MFP, Lightly Active, lose 1 pound per week, and exercise set to 5x/week for 60 minutes has me at 1340. I have been doing this for the past week and eating back about half of my exercise calories.

Today, using this site http://www.gymgoal.com/dtool_bmr.html I calculated my BMR as 1429. If I choose lightly active, that gives me a TDEE of 1964. Minus 500 calories to lose 1 lb per week that brings me to 1464.

Should I use TDEE and not eat back my exercise calories i.e. assume my exercise is part of the "Lightly Active"? Or should I stick to MFP? The other thing is, I saw a nutritionist at school last year and she said I should be eating 1250 even though at the time I was doing Pilates and/or Barre every day!!

Please help! I am so close and so motivated and don't want to mess up. Thank you!!!

WBB55

Do you want to eat the same number of calories every day? Or do you want to eat a bit more on the days you exercise?

pistachiopeas

Since I struggle with self-discipline, it would probably be best for me to eat the same number of calories every day. Although, I've been good about not eating back all my exercise calories. I find that I'm not usually hungry enough for all of them.
But I'm worried that the amount of exercise I'm doing won't be enough to justify something in the 1400 range...

ChrysalisCove

With only ~10lbs to lose, 1lb/wk is likely too aggressive. Try switching it to 0.5lb/wk & I'll bet you find it is nearly identical to your TDEE-% calculation. Which to use is personal preference... I find that TDEE tends to work best for those with a fairly consistent activity & exercise level, whereas MFP may work better for those who do one big workout here & there or need the "extra calories" incentive to get to the gym!

pistachiopeas

With only ~10lbs to lose, 1lb/wk is likely too aggressive. Try switching it to 0.5lb/wk & I'll bet you find it is nearly identical to your TDEE-% calculation. Which to use is personal preference... I find that TDEE tends to work best for those with a fairly consistent activity & exercise level, whereas MFP may work better for those who do one big workout here & there or need the "extra calories" incentive to get to the gym!

I just changed MFP to .5lb/wk just to see and says 1590, which is about 100 more than my TDEE...That doesn't make sense to me because then that would be before any additional exercise I'd be doing?

(Btw, congrats on your own before & after!)

ChrysalisCove

I'm worried that the amount of exercise I'm doing won't be enough to justify something in the 1400 range...

You may have far more wiggle room than you think. I am 5'3" & was losing consistently at 1550. In fact, I was concerned about losing TOO fast & just increased to 1700. I have a busy toddler & am a nanny, but I don't do any set workouts.

pistachiopeas

I'm worried that the amount of exercise I'm doing won't be enough to justify something in the 1400 range...

You may have far more wiggle room than you think. I am 5'3" & was losing consistently at 1550. In fact, I was concerned about losing TOO fast & just increased to 1700. I have a busy toddler & am a nanny, but I don't do any set workouts.

Hmmm. GAH! There is so much to think about!

ChrysalisCove

With only ~10lbs to lose, 1lb/wk is likely too aggressive. Try switching it to 0.5lb/wk & I'll bet you find it is nearly identical to your TDEE-% calculation. Which to use is personal preference... I find that TDEE tends to work best for those with a fairly consistent activity & exercise level, whereas MFP may work better for those who do one big workout here & there or need the "extra calories" incentive to get to the gym!

I just changed MFP to .5lb/wk just to see and says 1590, which is about 100 more than my TDEE...That doesn't make sense to me because then that would be before any additional exercise I'd be doing?

(Btw, congrats on your own before & after!)

In that case, I would probably just stick with the TDEE method. I find it far simpler & my body appreciates the consistent food / energy level. ????

P.S. Thanks!

lrmall01

Today, using this site http://www.gymgoal.com/dtool_bmr.html I calculated my BMR as 1429. If I choose lightly active, that gives me a TDEE of 1964. Minus 500 calories to lose 1 lb per week that brings me to 1464.

Really anything between 1464 and 1964 is a fine starting point. More important than the number you start with is that you monitor your results and adjust accordingly.

For example, eat 1600 cals for at least 2 weeks. If your weight isn't trending down, reduce it by 100 cals per day and re-evaluate after another 2 weeks. Eventually you will find your sweet spot.

Good luck!

pistachiopeas

Today, using this site http://www.gymgoal.com/dtool_bmr.html I calculated my BMR as 1429. If I choose lightly active, that gives me a TDEE of 1964. Minus 500 calories to lose 1 lb per week that brings me to 1464.

Really anything between 1464 and 1964 is a fine starting point. More important than the number you start with is that you monitor your results and adjust accordingly.

For example, eat 1600 cals for at least 2 weeks. If your weight isn't trending down, reduce it by 100 cals per day and re-evaluate after another 2 weeks. Eventually you will find your sweet spot.

Good luck!

thank you for this. i just tried doing manual settings and there seems to be a glitch in the system that other people are having too! grrr. until it gets fixed i'll just aim for 1464 (including any exercise calories).

boxingfun75

Great Sound Advice!

Today, using this site http://www.gymgoal.com/dtool_bmr.html I calculated my BMR as 1429. If I choose lightly active, that gives me a TDEE of 1964. Minus 500 calories to lose 1 lb per week that brings me to 1464.

Really anything between 1464 and 1964 is a fine starting point. More important than the number you start with is that you monitor your results and adjust accordingly.

For example, eat 1600 cals for at least 2 weeks. If your weight isn't trending down, reduce it by 100 cals per day and re-evaluate after another 2 weeks. Eventually you will find your sweet spot.

Good luck!
[/quote]

fittiephd

You're confusing TDEE with BMR a few times in this thread. Your BMR is the number in the 1400s which is the number you should NEVER go below for losing weight. My best friend is 5'0 and 130 lbs and losing at 1630 cals a day. You're eating way too little especially considering how little weight you have to lose. I agree that you should aim for .5 lbs per week, and if your TDEE is 1950 ish then try 1700 cals a day (NOT eating back exercise cals)

But really all you can do is pick a number and try it for a few weeks. But you want to start higher and then go lower, not start low. Yes you'll lose at 1300 but you'll lose a greater percentage of your lean body mass with your fat, which you don't want to do. It will leave you with less muscle and skinny fat /jiggly.

Plus does it really make sense to eat less than you have to?

I personally lose weight at 2000 calories, sometimes even higher. You don't have to starve to lose weight!!! Please please message me and I will definitely guide you through calories and more importantly, hitting your MACROS!

UFITYETXX

You're confusing TDEE with BMR a few times in this thread. Your BMR is the number in the 1400s which is the number you should NEVER go below for losing weight. My best friend is 5'0 and 130 lbs and losing at 1630 cals a day. You're eating way too little especially considering how little weight you have to lose. I agree that you should aim for .5 lbs per week, and if your TDEE is 1950 ish then try 1700 cals a day (NOT eating back exercise cals)

But really all you can do is pick a number and try it for a few weeks. But you want to start higher and then go lower, not start low. Yes you'll lose at 1300 but you'll lose a greater percentage of your lean body mass with your fat, which you don't want to do. It will leave you with less muscle and skinny fat /jiggly.

Plus does it really make sense to eat less than you have to?

I personally lose weight at 2000 calories, sometimes even higher. You don't have to starve to lose weight!!! Please please message me and I will definitely guide you through calories and more importantly, hitting your MACROS!

UFITYETXX

What kills me is Im 5 feet 136 trying to lose 20 pounds and they have my Bmr at 1200...Im starving and only losing about a pound a week...I exercise 5 days a week, focusing on building muscle, less on cardio. Seems like a sloooow process....not really going anywhere...

3dogsrunning

With only ~10lbs to lose, 1lb/wk is likely too aggressive. Try switching it to 0.5lb/wk & I'll bet you find it is nearly identical to your TDEE-% calculation. Which to use is personal preference... I find that TDEE tends to work best for those with a fairly consistent activity & exercise level, whereas MFP may work better for those who do one big workout here & there or need the "extra calories" incentive to get to the gym!

I just changed MFP to .5lb/wk just to see and says 1590, which is about 100 more than my TDEE...That doesn't make sense to me because then that would be before any additional exercise I'd be doing?

(Btw, congrats on your own before & after!)

It actually does make sense. The problem is you are now comparing .5 lbs a week to 1 lbs a week. TDEE -20% is closer to a 1lb a week goal.
The same advice goes for TDEE, maybe try TDEE -15% or MFP at .5lb a week.

Really in the end, you are still going to end up in pretty much the same spot. A difference of 100 calories or so isn't signficant. Remember, these are estimates. It is meant as a starting point. Try it for several weeks, then evaluate progress and adjust up or down slightly from there.

Since you prefer to eat the same number of calories everyday, go with TDEE. Like i said above, I'd go TDEE - 15%.

You're confusing TDEE with BMR a few times in this thread. Your BMR is the number in the 1400s which is the number you should NEVER go below for losing weight. My best friend is 5'0 and 130 lbs and losing at 1630 cals a day. You're eating way too little especially considering how little weight you have to lose. I agree that you should aim for .5 lbs per week, and if your TDEE is 1950 ish then try 1700 cals a day (NOT eating back exercise cals)

I thought when she referred to TDEE as 1400 or so, she was meaning her TDEE-20% number.

3dogsrunning

What kills me is Im 5 feet 136 trying to lose 20 pounds and they have my Bmr at 1200...Im starving and only losing about a pound a week...I exercise 5 days a week, focusing on building muscle, less on cardio. Seems like a sloooow process....not really going anywhere...

Who is they? MFP? If that is you MFP goal, it is not your BMR. Also keep in mind that MFP expects you to log exercise and eat those calories back so if you are exercising you should be eating more than 1200 calories. Is your goal 2lbs a week? That would also account for the low number.