TDEE/exercise question :-)

FitCattitude
FitCattitude Posts: 64 Member
in Motivation and Support
I'm very new to this, and just a week in to MFP, which is awesome. so my grey cells are still catching up, lol. (I've just begun the book New Rules of Lifting Weights for Women, first chapter, and it's really good.)

I used the scooby calculator for weight 234 lb, height 5'7", age 48, 'desk job' (mobility issues at present), and the results came out exactly as I'm following with FMP ... BMR 1757, calories to lose fat-20% 1686. Managing fine on that, not super hungry ... 18g protein shake and more wholemeal/protein foods seems to be cutting appetite, which is great, and lost 2 lb in first week. Still needing to build up more variety of foods, but enjoying food am eating.

When I do any exercise, I wear FT4 HRM and add the exercise/cals to my MFP diary, and eat to still stay at the top suggested daily calories ... I understand that's 'eating back', and the right thing to do to avoid eating too few calories and actually not losing weight?

Just easing into DDPYoga, session 2 due today, and have nearly finished building V-fit home gym. Is it a case of just keeping 'eating back' whatever calories are burnt during DDP and weights sessions? I plan to do both of these exercises daily, or daily DDP plus seated weights for 4 days over the week.

Ideally I'd like to lose 2 lb a week tbh, despite setting the diary at 1 lb. Thought it was best to start steadily, but also concerned about dropping calories too low to start with and hitting problems later.

Replies

  • Ninkyou
    Ninkyou Posts: 6,666 Member
    If you are using the TDEE method, your exercise should be included with that calculation. In this case, probably choose the working out 1-3 hours setting (light exercise). With TDEE method, you don't 'eat back' your calories, because they're factored in for you.

    If you were using MFP's setting though, putting in the 1 lbs loss/week, you would follow whatever goal they give you and then add in the exercise calories from your HRM as well.

    IMO, TDEE-20% and MFP+exercise should come pretty close to the same, if you do it right. It's just a matter of preference, really.
  • FitCattitude
    FitCattitude Posts: 64 Member
    If you are using the TDEE method, your exercise should be included with that calculation. In this case, probably choose the working out 1-3 hours setting (light exercise). With TDEE method, you don't 'eat back' your calories, because they're factored in for you.

    If you were using MFP's setting though, putting in the 1 lbs loss/week, you would follow whatever goal they give you and then add in the exercise calories from your HRM as well.

    IMO, TDEE-20% and MFP+exercise should come pretty close to the same, if you do it right. It's just a matter of preference, really.

    Thank you :smile: and congratulations on your weight loss! Glad to understand better. I think I'll do it the MFP+exercise way, as I like the extra detailed tracking, feel that would keep me more accurate.

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