my TDEE IS 4400 calories ..how much shod i aim to lose?

sabrekism

hey guys

i have calculated my TDEE ...im big man and i exercise 6 days a week and my TDEE says 4400 and i burn 800 calories through exercises daily

how much shoud i aim to lose per week? and how much should i cut off from my daily intake

lauren3101

Wow, that's a high TDEE!

I would only recommend taking 20% off for a healthy weight loss. However, much bigger people can cut more at the beginning with no issues. Depends on what your stats are.

sabrekism

well im 300 pounds with 5'6 tall and 29 old male

ur saying my TDEE calculation is wrong ? like i said i exercise 6 days aweek

Chadomaniac

4400 seems high man , i doubt u will lose weight on something like 4000 calories ... have u tried other TDEE calculators ?

delyn356

I don't think she was implying that it was wrong, just that it's pretty high..

But like she said, for healthy weight loss usually TDEE - 20% is recommended, but for people who have a lot more weight to lose, they may do TDEE - 30%.

myofibril

You can safely aim for 2 - 3 pounds of loss per week given your current size.

I would suggest eating 3,500 calories per day (which accounts for exercise so no need to eat them back) and see how you go from there.

ILiftHeavyAcrylics

well im 300 pounds with 5'6 tall and 29 old male

ur saying my TDEE calculation is wrong ? like i said i exercise 6 days aweek

I don't think she was saying it's wrong, just that it's a lot more than what you usually see. What I would do is figure out first how many calories you're eating normally to maintain your weight. That way you'll know your true TDEE (since what MFP gives you is an educated estimate) and you can figure out how many calories to cut from there. You can actually cut more than most because bigger people can afford a bigger deficit. What did MFP give you to eat?

BerryH

I'd go with using MFP as designed rather than TDEE.

With a lot to lose, you can set it to lose 2lb a week - it will come off much quicker to start with anyhow. If you find you're really hungry, adjust up to lose 1.5 or 1lb a week. Set your activity level to your lifestyle, not including exercise. Note that in MFP the planned exercise days you enter does not affect your daily calorie total.

Log your exercise as and when you do it and MFP will add those extra "exercise calories" calories to your daily total. Eat back a good proportion of them - though with more to lose, if you're not hungry don't feel obliged to eat them all

For me and several MFP friends this works better than TDEE as you only eat for the exercise you actually do, not what you plan.

Good luck! :flowerforyou:

RunDoozer

It might be a little high but not that high. You may be over estimating your activity level. My TDEE is 3600 and im 6'0 and 220 lbs. I also work out 6 days a week. You should be looking at lightly active or moderately active unless you have a very intense job that requires high amounts of physical activities all day long. Typically healthy weight loss is TDEE - 20%, But given your weight you probably can support TDEE -30% and still lose weight at a healthy rate. Just my opinion.

Also these calculators can get a little wonky at high BF% levels because they basically require you to "feed the fat" and dont really calculated just the energy you actually need and use.

msbunnie68

over 4000 calories...wow...but I have to ask...how many calories did you consume in a day to gain weight then...I am truly curious as I just can't picture me eating that many calories ever.

The usual method is to eat around 20% lower than your TDEE. I would advise double checking your TDEE and BMR on scooby's website and then eat at a comfortable level between the two numbers.

I wish you well on your weight loss journey...and wouldn't mind drooling over your diary as you do it...4000 cals...man oh man what I would EAT with that!!!!

cherriegh

Your calculation is right according to fitnessfrog.com 4442, You can cut 20-25% for weight loss but it will depend on how you feel. try not to g lower than your BMR

AntWrig

well im 300 pounds with 5'6 tall and 29 old male

ur saying my TDEE calculation is wrong ? like i said i exercise 6 days aweek

Bruh, you have a lot of bodyfat to create a large deficit. A TDEE of 4400 is very high and I doubt your metabolism is that fast. Here is what you can do.

Set you protein intake at 1glb-1.5g/lb of LBM (for you)
Fat intake .4g/lb per LBM
Fill the rest of your calories with carbs.

Start off with 3000 or something.

lauren3101

You can safely aim for 2 - 3 pounds of loss per week given your current size.

I would suggest eating 3,500 calories per day (which accounts for exercise so no need to eat them back) and see how you go from there.

I think this is probably your best bet. Don't forget the calculators are only an estimate. A lot of weight loss is trial and error.

I would start off on the 3500 cals for a month and see where you are at the end of it.

DreamOfSunshine

Are these 6 workouts planned? Or it's your normal practice? Becasue I have calculated my TDEE based on my previous lifestyle - working on a desk all day. And than I have my exercise calories form 6 days workouts separately...

RunDoozer

Personally, I think you'd be fine starting at 3000 calories a day. And see where it goes from there. Partly because I think the calculator is overestimating for you, and also because I think you can support TDEE -30%

ironanimal

4400 seems high man , i doubt u will lose weight on something like 4000 calories ... have u tried other TDEE calculators ?

I dunno. I maintain on up to 4000 a day; 270, 23 years old, 5'9" and gyming 4 days a week.

Still, I'd say cut to 3000 a day as that is still a good amount of food and you can afford the big deficit.

mrseelmerfudd

i agree, 3000 is probably a good place to start and see how you go, and i would eat back exercise calories (personally).

__RANDY__

If your are. CM Punk ill buy it otherwise recalculate.

sabrekism

ok i have recalculated using 3 sites and they all said same thing...4400

seems some forgetting that i said i exercise 6/7 days per week

adding with my heavy weight im thinking its logical....otherwise im confused

sabrekism

also im planning to maintain 3000 and burn 800 in the gym

Chadomaniac

Im doing Trial and Error . cant trust tdee calculators do it yourself , eat 4000 cals for 2 weeks and see if u lost if not keep dropping the cals until u atleast stay the same weight (maintanance) from there u can work out how many calories u need in order to lose how ever many pounds u want per week . TRIAL AND ERROR old school
i wouldnt even consider starting at 4400

dinosnopro

4400 seems high man , i doubt u will lose weight on something like 4000 calories ... have u tried other TDEE calculators ?

I dunno. I maintain on up to 4000 a day; 270, 23 years old, 5'9" and gyming 4 days a week.

Still, I'd say cut to 3000 a day as that is still a good amount of food and you can afford the big deficit.

I'm with you on this. I'm 6'0 200 give or take, 36 years old , lift 4 days a week and work a very active job. I also maintain at 4,000. I cut on 3500

Try 3,000 if it seems too fast eat more, if you don't drop weight drop calories some more.

sandi117

ok i have recalculated using 3 sites and they all said same thing...4400

seems some forgetting that i said i exercise 6/7 days per week

adding with my heavy weight im thinking its logical....otherwise im confused

Have you tried http://www.iifym.com/tdee-calculator ?

I just did it and it seems more accurate for what my calorie intake should be to lose if I minus 15-20% of my TDEE. I used fitnessfrog and it was 1000 calories higher… Personally, I recommend going based of BMR versus TDEE, but that's just my preference.

BerryH

ok i have recalculated using 3 sites and they all said same thing...4400

What does MFP give you to lose 2lbs a week before exercise?

WendyTerry420

You can safely aim for 2 - 3 pounds of loss per week given your current size.

I would suggest eating 3,500 calories per day (which accounts for exercise so no need to eat them back) and see how you go from there.

I agree with this. Try 3500 and see how much you lose in a few weeks.

Crankstr

You have gotten some great advice.


Try not to stress too much about the numbers. The calculators are just a guess.


Thing is to something you will stick with. pick something, and adjust as needed after a few weeks.

meerkat70

ok i have recalculated using 3 sites and they all said same thing...4400

seems some forgetting that i said i exercise 6/7 days per week

adding with my heavy weight im thinking its logical....otherwise im confused

Thing is these calculators are based on an assumption that someone exercising 6 days per week is doing something pretty extreme.
I'd be inclined to go with the cals for a moderate level of activity, rather than the one that assumes you're an athlete.

nguk123

I suggest using the TDEE calculator on http://www.exrx.net/Calculators/CalRequire.html
Set your activity as per a typical 24 hours.
I would personally choose to account for exercise time explicitly, and not in the TDEE, so I would not enter an hour of 'expected' exercise on there as anything other than sedentary. And then I would explicitly log calory burn estimate for any given days exercise on mfp to have mfp calculate the daily calorie impact of exercise above your non-exercise activity.

escloflowneCHANGED

hey guys

i have calculated my TDEE ...im big man and i exercise 6 days a week and my TDEE says 4400 and i burn 800 calories through exercises daily

how much shoud i aim to lose per week? and how much should i cut off from my daily intake

My TDEE when I was 270lbs was about 3500-4000 a day according to my Body Media Fit so it's possible but I would shoot for 2200-2500 and get used to that because once you're 180lbs you will be eating that to lose 1lb a week.

Capt_Apollo

most people tend to over estimate how much they work out, and underestimate how much they eat.

if i were you, i'd go back to that TDEE calculator and click back one level of exercise that you originally put. i.e. if you put highly active, put down moderately active.

then subtract 20% to get your goal calories to lose weight.

now remember, your body works more on a weekly basis, rather than day-to-day. so if you're hungry, listen to your body and eat!! i find that the day that i work out, i'm not hungry at all, but the next day i'm insatiable.

ArroganceInStep

most people tend to over estimate how much they work out, and underestimate how much they eat.

^ this.

Also, keep in mind that if you say you exercise 6 times a week when calculating your TDEE, you can't ALSO include burning 800 calories a day at the gym. That 4400 was calculated to include your workouts.

There are a couple strategies that work, two were already suggested and I'll add a third:
1) Knock activity level down one to be safe and subtract 20%
2) Pick a reasonable number (3k) and start with that to see how things go
3) Calculate what your TDEE would be without exercise (so sedentary) and eat at that level, then use exercise to generate the deficit

All three can work, it comes down to figuring out what would work best for you. Make sure you're eating enough that you can sustain the diet, but also recognize that with the room you have in your TDEE you can safely maintain a pretty hefty deficit.