Please can someone check this please ???

Manny0311

Many thanks to all of you for your thoughts.

I've lost 4ibs so far since May 1st

I think the last couple of weekends have gone a little adrift.

I've been saving the calories during the week mon-fri if you see what I mean.

Working out regularly and have stopped the weekday boozing which I was and had been doing on a very regular basis.

I want to lose between 14-20 pounds and feel that being too too restrictive will just get very depressing !

When it came to the MFP I entered in my details and included 4 days of workouts. It has given me a TDEE of 2920. Goals are

2420 calories per day for 1 ib a week weight loss..

I take it the TDEE is maintenance calories ??

So either way you look at it am I right in assuming with my profile :-

6ft 3

242 ibs

I've chosen light activity because I'm a sales guy and walk around, drive the car, etc..

4 days week training

Do my calories of around 2500 a day sound right ????

rodduz

Personally I'd eat less than that. 2,500 calories per day is a fair old amount unless you're eating junk. I don't think you'd struggle easting just 2000 calories per day and that's an extra 3,500 calories to the deficit in a week. 3,500 = 1lb of fat so you should lose an extra 1lb per week, so 2lbs per week.

terbusha

2500 cal/day seems like a lot. If you can lose weight with that, that's great. You should always eat as much as you can while losing weight. If that is too much for you, find what is right by trial and error. What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2200 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

Also, how are you exercising to help with your weight loss goal?

Allan

Manny0311

2500 cal/day seems like a lot. If you can lose weight with that, that's great. You should always eat as much as you can while losing weight. If that is too much for you, find what is right by trial and error. What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2200 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

Also, how are you exercising to help with your weight loss goal?

Allan

Hi Allan thanks for your help. In terms of exercising. I'm currently mixing it all up, HIT training, fress style cardio classes, weights and general cardio. Aiming for at least 4 times a week. Having oooked recently during the week, to be honest I've been hitting around 2000 cals a week. But have goine into deficit of around 2000 over the kast couple of weekends.

Manny0311

I'm going by these figures because that is what MFP has stated for me.

I'll try hitting 2 - 2200 pe rday and see how that goes.

Weekends are what I really need to look at.

I have had a few family functions come up.

I have a wedding this Sunday and its my wife's birthday on Monday !!!!!

It gets really depressing.

rodduz

2 days at the weekend on the drink and junk foods can wipe out any deficit you've made over the week, completely. Depending on what it is like. But you should be logging the weekends anyway so you would see if this is the case for you.

And if you know you've got a dodgy weekend coming up, throw in some mini-fasts during the week before it. That way you have some extra allowance to plat with come the weekend. Think of your daily calorie intake as a budget. The less you dip into it during the week the more you can at the weekend. Obviously this is not the be all and end all as macros come in to play also, but for the odd week here and there they can be ignored and overall calorie budget is more important when considering the weekend shenanigans. Take me for example. I have a wedding on Saturday, I will put away 20+ pints and eat loads of junk so this week I'm doing 3 mini-fasts, eating less than 500 calories per day. Gives me loads to play with come the weekend.

richardheath

Many thanks to all of you for your thoughts.

I've lost 4ibs so far since May 1st

I think the last couple of weekends have gone a little adrift.

I've been saving the calories during the week mon-fri if you see what I mean.

Working out regularly and have stopped the weekday boozing which I was and had been doing on a very regular basis.

I want to lose between 14-20 pounds and feel that being too too restrictive will just get very depressing !

When it came to the MFP I entered in my details and included 4 days of workouts. It has given me a TDEE of 2920. Goals are

2420 calories per day for 1 ib a week weight loss..

I take it the TDEE is maintenance calories ??

So either way you look at it am I right in assuming with my profile :-

6ft 3

242 ibs

I've chosen light activity because I'm a sales guy and walk around, drive the car, etc..

4 days week training

Do my calories of around 2500 a day sound right ????

MFP doesn't give you a TDEE. TDEE is Total Daily Energy Expenditure, which includes everything - walking, driving, breathing, exercising... If you ate exactly at TDEE, you would maintain.

The MFP number is the walking, driving, breathing number WITHOUT the exercise BUT also with a built in deficit, depending on how much you told it you wanted to lose. If you eat the MFP number (plus eating back exercise calories burnt), you should lose weight.

The exercise thing in MFP when you set it up is just a goal number of workouts - it doesn't affect how many cals it gives you.

If you do TDEE (- x%) then you go to a calculator like http://iifym.com/iifym-calculator/ and enter your stats and the amount of exercise and it gives you a total number per day. Don't eat exercise cals back.

Both methods should be fairly close overall, but remember that they are both estimates, and to try for 4 weeks then adjust as necessary.

You can eat lower during the week, and use them on the weekend (using either method). If you only have about 20 lbs to go, set your loss for about 0.5 lb/week (or use TDEE - 10%).

2500 sounds about right for a TDEE - 10% situation, given your height/weight/age. So aim for a total of 17,500 over a week.