Help plase TDEE

sadyel

(they should say please* ^)Iv just calculated my TDEE at that im 5''4 weight 137.5lb and that i excersize 5/6 days a week (where i burn around 400-500 cals) I work in an office and i am sitting all day apart from that it says my TDEE is 2224 how many calories should I be eating on exercising days??

kristen6022

1744 would give you a deficient of 500 calories (1lb loss a week). Eat this amount every day and you will lose an average of 1lb a week! Don't eat your exercise calories...

sadyel

that was including my exercise calories in the tdee, shall i eat less then?

gothicfires

I aim to be about 500 calories deficient each day. For the month of October I lost 2.4, 1.6, 1.8 and 2.2 pounds each week. 7.8 pounds for the entire month. I eat between 1170 and 1400 calories each day. I do aim for at least 1200 but I'm not going to squabble over a few calories.

btw I'm 5'2" 184.8 lbs (as of today) aiming for 140. So you already sound beautiful to me. Don't worry about it too much.

nashai01

What is a tdee?

sadyel

Im not going too crazy with the weight loss iv already lost 8.5 lb and maybe more fat wise but Iv been working out alot, But I go on holiday in 4 weeks so I just want to lose a few more lb's sensibly but the most effective way, Iv been eating 1200 cals most days and a few days eating 200 cals extra when iv worked out

sadyel

What is a tdee?

Total Daily Energy Expendature

http://www.iifym.com/tdee-calculator

I think thats a really good detailed calculator

kristen6022

If you maintain the amount of exercise EVERY week, eating 1744 will still be enough of a deficient to lose an average of a pound a week. (which for you is the max I'd recommend since you don't have much to lose). If you don't do that much exercise 1 week, you'll need to eat less, depending on how much exercise you skipped.

sadyel

If you maintain the amount of exercise EVERY week, eating 1744 will still be enough of a deficient to lose an average of a pound a week. (which for you is the max I'd recommend since you don't have much to lose). If you don't do that much exercise 1 week, you'll need to eat less, depending on how much exercise you skipped.

I exercise pretty much every day now, maybe one day off every 8 days or something but I try to do every day

kristen6022

Then you should be fine eating up to 1744 calories every day and still losing weight. But with everything, it's not SCIENCE. If I were you I'd try and stick around 1700, no more than 1744, and no less than 1600. I'd try these ranges for about 3 weeks without out weighing and see what the loss is - if it's 3 pounds you know it's working. If it's 2, eat a bit less (stick around 1500-1600) for 3 weeks. Unfortunately, you won't know until you try...

You should take a day off to let your muscles rest, so it's good that you aren't doing hard exercise every day.

sadyel

Then you should be fine eating up to 1744 calories every day and still losing weight. But with everything, it's not SCIENCE. If I were you I'd try and stick around 1700, no more than 1744, and no less than 1600. I'd try these ranges for about 3 weeks without out weighing and see what the loss is - if it's 3 pounds you know it's working. If it's 2, eat a bit less (stick around 1500-1600) for 3 weeks. Unfortunately, you won't know until you try...

You should take a day off to let your muscles rest, so it's good that you aren't doing hard exercise every day.

thanks for your help

nashai01

What is a tdee?

Total Daily Energy Expendature

http://www.iifym.com/tdee-calculator

I think thats a really good detailed calculator

Thanks!

watcheronthewall

bump

Mokey41

I like to calculate my TDEE as sedentary then add exercise separately because I do different workouts on different days plus sometimes I just don't get it done at all. I think it makes it a lot more accurate picture of what is really going on.

neverstray

Wow, that is a great calculator. Puts me at 3321, subtract 500 and it's at 2821. Hmmm. That's pretty high I think. My have underestimated my "sitting" time. Lol.

Anyways, just subtract 500 and that should put you at a deficit. Monitor it, and make adjustment as you go. Pretty simple. The hardest part is 1) being patient, and 2) sticking to it.