RE: Confused a little still. Help Please

faithchange

OK. So, figured out that my TDEE is 2410 which is the number I get off Scooby site and is the 20% reduction one.

I have my MFP daily set at 2300 with the macros 40-30-30.

I'm a 39 year old female, 68 inches, 177 lbs, and I'm doing the moderate exercise (I exercise 6 times a week)...I burn around 500-800 calories a day.

I started eating the 2300 a few weeks back and found a decrease right a way, bring me down to 172 last check two weeks ago. This week, I was up 4 lbs . Not totally discouraged, because I know its probably water and I've been doing P90X so probably muscle. I'm slowly losing inches though, so that's a plus.

I just want to make sure I'm eat the right amount. I wasn't sure if I eat the TDEE amount or the Daily in step 6 on scooby site which is 1928?

I still have about 25-30 lbs to lose.

Thanks

The past few days, I have been netting around the 1555 or above it. So, I know this is correct..

_granola

Based on that information, eat 1928 and do not count calories from exercise on here. Many people count their exercise on here as 1 calorie burned so they are still tracking it and staying motivated. So I would set MFP to 1950-2000 calories (still at 15-20% deficit, which is usually recommended) and eat that amount every day, and if you go over on an exercise day, don't freak out.

This is a great group with some excellent information: http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

faithchange

thanks for the help and link.

Rae6503

I'm guessing you are supposed to be eating the 1900 but I've never used that site.

I'm 5'9" and 158lbs. My TDEE is around 2500. That includes exercise. To "cut", I'd subtract 10% off that, so eat 2250, or 2000 for 20%.

faithchange

So, I guess where I get hung up is the exercise. Does it matter the intensity? I do P90X which is low burn but high on weight lifting. I walk a bunch and burn 200 calories twice a day when I pick/drop the kids off at school. I'm doing more intense treadmill runs, burning 300 calories in less than 30 min.

Does this matter?

I guess I look at the 2410 which is the TDEE reduction (20%) number and then minus out that exercise of 500 cal. burn a day at least and it takes me down to the 1928 or so. If I go with the 1928, isn't that too low for me? That's why I'm getting confused.

With the exercise, my deficit would be below 1555 (which is my BMR).

I thought I was getting it.
I am sorry.

_granola

The calculation you are doing includes your activity level and exercise, so there aren't really net calories and they do not matter in this case. However, it sounds like from your exercise, you should be moderately active, and eating at the 15-20% below your TDEE. So, if you run those calculations again (the scooby website is definitely a good one) and change to moderately active, then you would eat that number of calories each day, and don't count exercise, since it's already included.

faithchange

So you each the TDEE number which is after the reduction or do you do the daily calories step 6? Sorry.

Rae6503

If you really want to count and log your exercise calories, use MFP's numbers (set it to a half pound a week) not Scooby's.

_granola

So you each the TDEE number which is after the reduction or do you do the daily calories step 6? Sorry.

You eat the "daily calories based on goal in step 6" number. You do not add extra exercise calories here on MFP. That is the total number you will eat each day.