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Is TDEE - 25% too much?

foodie99
foodie99 Posts: 92
edited December 2024 in Social Groups
Hi all.

I'm switching to this concept of eating/counting calories. I just set my numbers to TDEE - 25%. In your opinion, is that too low?

My numbers:
BMR 1500
TDEE 2409 (moderately active because I workout 5 days a week)
TDEE - 25% is 1800

I do understand that if a work out burns more than the 300 calorie delta between my goal intake (1800) and BMR (1500), I will need to eat back the calories over 300. Since most of my workouts burn 400+ calories, I will eat more like 1900 each day.

Does that make sense? Have I pushed the deficit too far?

Thanks for the advice!
Lauren

Replies

  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Whats your stats?

    Age
    Height
    Weight
    Body fat%
    Occupation
    Routine
  • foodie99
    foodie99 Posts: 92
    Age
    Height
    Weight
    Body fat%
    Occupation
    Routine

    35
    5'8"
    31%
    sit behind a desk kind.... although I do work at my gym part time so 14 hours a week I'm on my feet for work
    cardio only 2 days a week, cardio and strength training 3 or 4 days a week
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    Yes, TDEE-15% is the MAX recommended cut, PLEASE read the stickies!
  • Noor13
    Noor13 Posts: 964 Member
    Yes, TDEE-15% is the MAX recommended cut, PLEASE read the stickies!
    Absolutely agree-25% is too much. This is a slow approach to lose weight. 10-15% are recommended.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Age
    Height
    Weight
    Body fat%
    Occupation
    Routine

    35
    5'8"
    31%
    sit behind a desk kind.... although I do work at my gym part time so 14 hours a week I'm on my feet for work
    cardio only 2 days a week, cardio and strength training 3 or 4 days a week

    I missed the weight part?
  • foodie99
    foodie99 Posts: 92
    I missed the weight part?

    Oops, sorry. 171.


    I'm seeing some people say 10 - 15% and others say 20 - 30%.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    BMR 1528
    TDEE 2369

    Perfect weight 144.7

    LBM 118
    Fat 53

    -25% puts you at 1777 but youll probably stall within a month.
    Keep in mind that with most people, leptin plummets the first week up to 50%.

    Keep it in the safe zone from 1900-2100

    Lift heavy 3x a week and rest well.
    Take an Omega 3 daily and youll be golden!

    Protein and fats 30% each and youll get all EFAs as well as ample carbs for energy.

    Settings>goal>change goal>custom>continue
    Set cals
    Set carbs to 40% the others should auto set to 30 each.
    Delete workouts on right because you dont eat back cals unless you have some crazy 1000cal burn.

    Enjoy your weight loss!
    =D
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