TDEE Activity Level Question

stunningalmond

I'm trying to figure out what my TDEE is and I work a desk job but work out (30 mins cardio, 30 mins weights + calesthetics) 6 days a week. So if I put that I work a desk job, my TDEE is 1678, but if I put I work out 6 days a week, it jumps to 2168. What if I work a desk job AND work out 6 days a week? 2168 seems like a lot when I'm sitting on my butt most of the day. KWIM?

Thanks

Drastiic

****The important thing with all of these calculations is they are estimates.
****It doesn't really matter what numbers you pick.
****Pick a number and stick with it for 3 weeks.
****Based off your RESULTS, either increase or decrease.

****If after 3 weeks, your average weekly fat loss was:
--Less than 1 lb/wk -->Reduce your calories by 10%
--1-1.5 lbs/wk --> No Change
--2+ lbs/wk -->Is there performance loss?-->No (no change), Yes (Increase calories by 10%)


Here's a simple calculation.

Estimated TDEE = Multiply your weight in lbs x 15.
To lose weight = Subtract 20-35%
Follow plan for 3 weeks.
Adjust accordingly.

Example:
Assuming you're 130 lbs.
Estimated TDEE = 130 x 15 = 1950
20% of 1950 = 390 --> 1950-390=1560 (0.78 lbs per week)
35% of 1950 = 683 --> 1950-683=1268 (1.37 lbs per week)
In this example to lose weight, eat between 1270-1560 calories. Follow plan for 3 weeks. Adjust accordingly.

nebulinda

It depends how you want to use MFP. When deciding what activity level you are in MFP, it doesn't take in account exercise.

Option 1 is to set yourself to sedentary in MFP, log your exercise, and eat back your exercise calories.

Option 2 is to find your TDEE, subtract 15-20%, eat that every day, and don't log your exercise. This is what I do.

If you set everything up right, it should amount to roughly the same amount of calories averaged over the week, it just depends on how you prefer setting it up.

stunningalmond

Thanks. I've been eating the 1200 cals, burning about 400 cals and then eating back the 400 cals and I'm losing, so not complaining about it, I'm just wondering if there's a way to bo it better.

Thanks for the input!!!

em9371

the higher activity level would also take into account your desk job, the difference is your workouts so if you exercise you should go with sedentary plus eat back exercise, or go with moderate and dont eat back exercise.

Its highly unlikely your TDEE is 1678, thats really low even for a desk job. MFP gives you your total activity NOT including exercise so this is not your TDEE, If you put yourself as sedentary you would have to add your exercise cals to this to get your true TDEE.

To lose weight you would take around 20% from TDEE, so if you got 2168 - 20% you should eat around 1734, so you're not far off with your 1600, its just a different way of getting there.

I dont know what you weigh, but using myself as an example (figures fromfat2fit radio as per post below):
204lbs / exercise an average of 500 cals a day
BMR 1574 (katch Mcardle with BF of 40%)
Sedentary cals 1715 + 500 exercise = 2215
Moderate cals 2215 (exercise already included)
TDEE = above plus 20% = 2058 sedentary / 2658 moderate.

using the 3500 cals per lbs deficit, i should lose 1lb eating 2158, 1.5 eating 1908, 2 eating 1658.
I eat 1950 average and lose 1.5 most weeks so its pretty accurate for me :-)



the post 'in place of a road map' explains in a lot more detail about BMR / TDEE, and has links to calculators to give you your exact cal needs.