Setting up my TDEE and macros..

PrizePopple

Okay, I saw a link to calculate the TDEE and from that page I went on to measure myself and get my macro information. I now have my adjusted TDEE and macro information to switch over from the MFP "recommended" stats. And now I'm going to ask a few dumb questions...

This will work, right?

Do I eat back exercise calories if I'm doing the adjusted TDEE? I have it set for exercising 3 days a week, but there's no specification of how many calories I plan on burning (30 minutes of casual walking =/= 30 minutes of 30 Day Shred).

How often do you readjust your TDEE? Every 10 pounds? 20 pounds? When it seems like it's not working anymore?

TIA for humoring the mildly neurotic lady. :drinker: :laugh:

psuLemon

1. Will it work, yes. Will you need to make adjustments, probably. They are all estimates and require people to add or reduce calories based on actual results after 4-6 weeks. Food scales will help ensure accuracy. Also, log daily for 4-6 weeks,even weekends otherwise your estimates may not reflect reality.
2. You do not eat back exercise calories with the TDEE method. TDEE include all activities.
3. It's up to you. I would after you see results slowing down. I generally look at mine a few time a year. I would say with 50 lbs to lose, maybe every 15 lbs.

PrizePopple

I just got a new food scale last week since my old one stopped working out of the blue.

So I'll give it the 4-6 weeks and then see where I'm at and how it's working .

terbusha

Calculators are a good place to start, but they may not be accurate for you. The best way to figure out what calorie range is right for you is 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 ~1600 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.

As for exercise, doing it 5-6 days/week will get you much better results. Time and consistency is key for weight loss. You can do it, just stick to the healthy behaviors for long enough.

Allan

PrizePopple

Thank Allan.

I put 3 days of exercise because I didn't want to over estimate and then fall short, thus consuming too many calories. :embarassed: