confused...

karadawn14

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

Sidesteal

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

If your math is correct in your TDEE estimation, then 1800 seems reasonable. You could always try it out and adjust after a few weeks.

carrie_eggo

Does your calculation include your exercise?

karadawn14

Sidesteal, can you suggest percentages for my macros? I am trying to lose body fat but not muscle. Although, I know it is probably inevitable to lose a little muscle.

karadawn14

Carrie, no it would be 1800 + exercise calories. Today I have 2100 including exercise. thoughts?

wjranch

Can't see what your food diary is like.
But, I am weightlifting and on a diet intended to build muscle and shed fat. My daily intake is lower then what you're math says your's should be ??? Yet, I am gaining muscle and shedding fat as the scale has gone up a couple pounds, but my body feels slimmer and more toned.
I think my diary is open feel free to check it out to compare to your own, and just as a FYI I find it hard to actually eat ALL the food I have there!!

jaymek92

Sidesteal, can you suggest percentages for my macros? I am trying to lose body fat but not muscle. Although, I know it is probably inevitable to lose a little muscle.

generally, somewhere around 40/30/30 carbs/fat/proteins.

karadawn14

changed my diary to public

carrie_eggo

Carrie, no it would be 1800 + exercise calories. Today I have 2100 including exercise. thoughts?

Idk...I don't know your stats, but it seems (maybe) a little high. How did you get your TDEE?

karadawn14

Checked out a couple of sites on google and basically got the same answer on all of them.

myak623

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

karadawn14

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

Body fat percentage is 26-27

myak623

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

Body fat percentage is 26-27

BMR = 1474

TDEE = 2284

LBM = 112.4

TDEE cut at 20% = 1827

You are good at where you are.

karadawn14

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

Body fat percentage is 26-27

BMR = 1474

TDEE = 2284

LBM = 112.4

TDEE cut at 20% = 1827

You are good at where you are.

Thank you! needed some reassuring!

myak623

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

Body fat percentage is 26-27

BMR = 1474

TDEE = 2284

LBM = 112.4

TDEE cut at 20% = 1827

You are good at where you are.

Thank you! needed some reassuring!

You're welcome! Good luck!

carrie_eggo

The best way to get your TDEE is to figure out your BMR (best way is the Katch-McArdle method) and then multiply by an activity factor:
1.2 = Sedentary (Little or no exercise and mostly seated during the day, for example - a desk job)
1.3-1.4 = Lightly Active (Basic daily energy expenditure and light exercise or sports 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active lifestyle / work and Moderate exercise or sports 3-5 days a week)
1.7-1.8 = Very Active (An active and physical job, with hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

MFP says your BMR is 1464. If your BF% is 26% then Katch-McArdle has your BMR at 1519.

So your TDEE if you were sedentary (eating back exercise calories): 1756-1822

You can do the math to figure out the different activity factor best for you.

1800-20% = 1440 calories a day PLUS exercise calories. This gives you a 0.7lb per week loss.

carrie_eggo

Hellllo,

sooo, I am confused. Originally, MFP set my calories at 1200. which I was not going to go for, I changed it to 1500 but still am finding myself hungry at certain times of the day. I decided to do some more research and googled a little bit.

My TDEE is about 2400, so with a 20% deficit I should be eating about 1800, right?

Can anybody help me out here? I feel like 1800 is to much. I weight 154 and I am 5'5".

I don't want to underfeed my body with a mere 1200 calls a day, but I also don't want to overestimate how many calories I should be eating.

Thanks!

1800 appears to be a good number. I could get a more exact for you if you knew your BF%. Also, MFP won't allow you to set macros at exact numbers, i.e. 1g/LBM. So, 40/30/30 is a good ratio.

Body fat percentage is 26-27

BMR = 1474

TDEE = 2284

LBM = 112.4

TDEE cut at 20% = 1827

You are good at where you are.

That would be right but you are using a moderate activity level.. You can do this, you just wouldn't eat back your exercise calories.

ETA: I guess we would need to know your activity level outside of structured exercise to be accurate.

Sidesteal

Carrie, no it would be 1800 + exercise calories. Today I have 2100 including exercise. thoughts?

Sorry, for my reply I was assuming you used a calc like Katsch-McArdle, where it includes exercise. You've already gotten good replies here but I'll add in my opinion on this.

I would suggest just eating around 1800 flat (on exercise and rest days) and give it a few weeks and see how you feel and how you progress.

For macronutrient intake, this should be ballpark:

1800kcal
120 pro (minimum -- shoot to hit or exceed this)
55 fat (also a minimum)
remainder in carbs