Help plase TDEE

sadyel
sadyel Posts: 250
in Health and Weight Loss
(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??

Replies

  • kristen6022
    kristen6022 Posts: 1,923 Member
    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
    sadyel Posts: 250
    that was including my exercise calories in the tdee, shall i eat less then?
  • gothicfires
    gothicfires Posts: 240 Member
    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
    nashai01 Posts: 536 Member
    What is a tdee?
  • sadyel
    sadyel Posts: 250
    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
    sadyel Posts: 250
    What is a tdee?

    Total Daily Energy Expendature

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

    I think thats a really good detailed calculator
  • kristen6022
    kristen6022 Posts: 1,923 Member
    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
    sadyel Posts: 250
    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
    kristen6022 Posts: 1,923 Member
    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
    sadyel Posts: 250
    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
    nashai01 Posts: 536 Member
    What is a tdee?

    Total Daily Energy Expendature

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

    I think thats a really good detailed calculator

    Thanks!
  • watcheronthewall
    watcheronthewall Posts: 104
    bump
  • Mokey41
    Mokey41 Posts: 5,769 Member
    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
    neverstray Posts: 3,845 Member
    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.

Categories