Trouble figuring out my TDEE

grover0ca

I had calculated my TDEE a while ago but I am just not sure if I got it right..can someone give me there thoughts please

I'm 39, 5'8, currently at 194 lbs.

To give you a idea of my activity level
I have a desk job, up and down a few times a day but not too much. Lunch hour is usually spent picking up groceries or other errands so I am up and about for 50 mins or so.
I am not that active in the evenings or weekends..just the normal household stuff (dinner/dishes/cleaning)..no young kids to chase after or anything like that.

My exercise is very consistent right now but on a couple of days my calorie count can vary: Each workout is a hour

Monday-Taekwondo- this can be a very easy to very challenging 60 mins depending on content. I estimate I burn btwn 350-550 cals depending on what we do--can't wear my hrm

Tuesday-Sparring-constant moving/cardio..can't wear my HRM but I estimate I burn 500 cals

Wednesday-Conditioning--circuits/cardio/strength training. I burn on average 600-700 cals as per my hrm

Thursday--Sparring--estimate 500 cals

Friday-Rest Day

Saturday--Conditioning, 600-700 cals as per my hrm & then another hour of Taekwondo, 350-550 cals.

Sunday--about half the time this is also a rest day..the other half of the time I will do a workout dvd like p90x etc..burns are anywhere from 350-600 cals as per my hrm

I just am not sure how I should be entering this info in the calculator..I feel like I am pretty sedentary/minimally active with really intense exercise 6 hours a week. Help!! Right now I am eating 1800 cals-not eating back exercise cals and not losing. I just dropped to this at the begining of the month. Previously I was at approx 2000 cals and not losing either..it's pretty much been months at this activity level with my measurements & scale staying the same.

LaNena01

Bump... I'm curious to read what they respond. I too am on the same boat and I would really like to get off of it!

natini

You are not sedentary working out 6 days a week even though you sit at a desk. I went to Scooby's Calculator and it says you should be eating 2423 and that is with a 15% cut from TDEE. You probably weren't loosing because you are not eating enough. You need to eat more or cut back on your exercise and recalculate your TDEE. I am sure others will comment but this is the direction I would take.

katevarner

Sedentary is for people who don't exercise at all. Still, you should be losing at your intake level and should have lost at 2000. Are you measuring your food with a scale? Sounds like either you are eating too much or you have a hormone/metabolism issue. If you are weighing everything and measuring in grams or at least tenths of ounces, then I'd make an appointment with your doctor.

norcal_yogi

bump

heybales

You are not sedentary working out 6 days a week even though you sit at a desk. I went to Scooby's Calculator and it says you should be eating 2423 and that is with a 15% cut from TDEE. You probably weren't loosing because you are not eating enough. You need to eat more or cut back on your exercise and recalculate your TDEE. I am sure others will comment but this is the direction I would take.

I'll ditto that too. With that much cardio you can't have that much deficit, or rather, the 15% better be off the right TDEE value, because making it bigger is just adding stress to an already stressful routine.

People doing routines like that are either not eating at a deficit, or there performance is plateaued such there is no improvement.
Now, that can be a purposeful thing. Like off-season training, not trying to get stronger, faster, ect, just aerobic base-building.

If the exercise is that way, then you could get by with a deficit, but still gotta be from realistic TDEE.
But if that is real hard work, 6 of those hrs is like rounded down Very Active to nearest 100. Or at Very Active if doing that alt Sun workout with no rest day.

grover0ca

Yes..I do measure my food with a digital scale.

Greenrun99

I am just like you basically, I have a desk job.. I walk around as much as I can, but outside of that I sit around. Then when I get home its an hour of insane workout. My activity is Moderate and I eat at that level... I would definitely put you in that level, and I wouldn't do the exercise calories thing, just eat 1 number everyday. Just think if you werent eating your exercise calories probably putting you at 1200 calories a day NET.. which is a pretty big deficit.

grover0ca

I am just like you basically, I have a desk job.. I walk around as much as I can, but outside of that I sit around. Then when I get home its an hour of insane workout. My activity is Moderate and I eat at that level... I would definitely put you in that level, and I wouldn't do the exercise calories thing, just eat 1 number everyday. Just think if you werent eating your exercise calories probably putting you at 1200 calories a day NET.. which is a pretty big deficit.

Do you mean eat my exericse calories or not eat my exercise calories?
Right now I am not eating them back..but wast trying to eat 1800 per day..except for Saturdays..I do try to eat more because those are really high burn days for me.

Greenrun99

Do you mean eat my exericse calories or not eat my exercise calories?
Right now I am not eating them back..but wast trying to eat 1800 per day..except for Saturdays..I do try to eat more because those are really high burn days for me.

I ran your numbers in the scooby calculator based on moderate activity and it gave a calorie level of 2146 to eat everyday... Now with your activity you may even be higher than moderate but I would eat 2146 for a few weeks and see if anything moves. This would mean eat that number everyday, don't add exercise calories to it, just 1 number.

grover0ca

thanks..I guess my mistake has been assessing myself as sendentary.
I will make the bump up and see how things go!!

natini

You are not sedentary working out 6 days a week even though you sit at a desk. I went to Scooby's Calculator and it says you should be eating 2423 and that is with a 15% cut from TDEE. You probably weren't loosing because you are not eating enough. You need to eat more or cut back on your exercise and recalculate your TDEE. I am sure others will comment but this is the direction I would take.

I agree with Greenrun99. Eat at 2146. I figured you at the level above moderate 2423. You may find that you are somewhere in between since you exercise so much. If exercising 6 days a week is not sustainable for you, you may want to think about cutting back a day and seeing how the 2146 works for you.

AmyzNewGroove

I'm coming in late in the game here, but I agree with Natini and Greenrun. You need to eat more, girl! All that kickin you love burns mega calories. :laugh:

grover0ca

okay..I'm going to try!