Having a Hard Time with TDEE

jessi_can

Hey everyone,

I recently read the Guide to Sexy Pants, Getting Started, and the Road Map threads and realized 1200-1300 calories a day is not realistic and could be a big reason why I'm having a hard time.

Stats:
Weight: 173.9 lbs
Body fat %: 42.5%
23 years old female
64.6 inches tall

Using the fat 2 fit tools (I don't know if this is the best one out there), I got a BMR of 1352 through the Katch-McArdle formula and a TDEE of 2211 (lightly active) or 2492 (moderately active). Based on what I read to loose weight, I then subtract 20% getting 1769 or 1994 respectively. I currently do C25K 3 times a week with crunches, jumping jacks, etc. and walk almost 2 kilometres a day since I can't park at work but work a 8-10 hours sitting at a desk.

My questions:
1) I don't want to underestimate my activity level so would it be more beneficial if I use lightly active or moderately active based on what I mentioned above?
2) I have a fitbit and TDEE takes into account exercise, would I ignore what my fitbit is saying and eat those 1769 or 1994 calories a day?
3) As I loose weight, do I readjust my TDEE?

Thank you for all the help in advance. I want to become healthier and be able to sustain this for a lifetime the right way.

hj1119

I am not a nutritionist, but I personally would use a number in between those two for a few weeks, monitor your loss and then adjust accordingly. I would set the goal to 1850 and see if you lose hitting that target. When you get to 165 lbs, recalculate your numbers.

On C25K days, have an extra 100-200 calorie snack.

Francl27

Unlink your fitbit from MFP. Then I'd do between lightly and moderately active as well (but not eat more on days you train).

SezxyStef

If you are consistent with your exercise use the appropriate level...moderate if it's 3-5hours a week sounds good to me.

20% reduction is typically the highest you should go and with just over 50lbs sounds appropriate for you yes.

As for ignoring fitbit calories yes...ignore them. And when you log exercise log as 1 calorie so as not to confuse the issue.

As for the numbers I personally prefer to use my own data or iifym.com...and for that site you get 1931 for TDEE with exercise 4x a week.

But 1200-1300 from MFP is based on your goals...if you change it to 1lb a week and eat back 50-75% of your exercise calories you will get close to your TDEE-20% anyway...

The thing is all these numbers are estimates...what you need to do is pick a number and stick with it for 4-6 weeks and guage results that way...

ETA: do not however eat more than your goal even on exercise days...as those calories are already figured into your number...

jessi_can

Thank you for you input. This guidance will help me very much

WBB55

In my opinion, keep your FitBit connected to MFP, set them to lose 1 lb per week, and just eat what it tells you for 4-6 weeks. And see how you do. See if you're hungry. See how much you lose. Then adjust from there.