Someone just tell me how many cals to eat!

kmgt

I'm getting super frustrated trying to figure out how many calories to eat. Please someone just tell me! I've read all the stickies on MFP, BMR, TDEE, etc. I understand them, but still don't know what I should do for ME. Is it just trial and error?

I'm a 33yo stay at home mom, 5'1", and 257lbs.

I HOPE to exercise 3 times a week, but in reality, I'm lucky if I do 1 day right now. I'm just starting.

According to my calculations my TDEE is 2600 and my BMR is 1900.

Should I do TDEE -15? 20?

If I do TDEE -20% (2100) AND I get a workout in, I'll be below BMR. IF that happens, should I eat back exercise calories? Just enough to get above BMR? Or should I just do 2100 regardless or whether I workout or not?

Or should I be doing something totally different?

I'm so confused because most of the stories I read have been from people who lost a good amount doing the 12-1400 calorie thing, but then plateaued and chose to do EM2WL. But I haven't lost weight yet, i'm just starting out.

Someone please just tell me what to eat.

dianefisher47

I questioned that also, the answer I got was my exercises are already calculated in te 20%...another answer I got was if you burn by exercise anything below 500 calories per day don't eat exercise calories if above the 500 then eat a bit and yes to eat at least at your BMR...good luck

lauren3101

I have the same problem with my BMR - I recommend starting off on TDEE - 20%. So 2100 cals. Ignore your BMR for now. For larger people (not meant as an insult, I am too!), it is perfectly safe to eat slightly below your BMR a couple of times a week.

See how that goes, and if you don't lose, re-evaluate. It is trial and error unfortunately.

metaphoria

Basically, if your daily calorie goal is below 2600, it is a deficit and you will lose weight, whether you eat back exercise calories or not. Any total at the end of the day (with exercise or not) that lands you between 1900 and 2600 will keep you at a healthy deficit for losing weight. Aim for the spectrum throughout the week, rather than a fixed number per day. The greater the deficit, the faster the weightloss according to the basic math mfp uses, but obviously there will be other factors, such as hormone fluctuation, water retention, etc. that can cause weight fluctuations. There may be spikes and lows, but as long as the number is on a downward trend, it's working.
So yes, 2100 seems like a reasonable daily goal for you. Also, I recommend changing your carb, fat and protein %'s in your Goals section, if you havent already. MFP allots a lot of carbs, and many people aim for a 40% 30% 30% ratio instead of the guided 55%
20% 25%.

natini

I put your numbers in Scooby's Calculator

BMR 1900
TDEE 2612
15% cut 2220

I put you in as lightly active. Start with 2220 and eat that everyday. Monitor your progress for two weeks and see how it goes from there. You may need to adjust as time goes on.

nellyett

I put your numbers in Scooby's Calculator

BMR 1900
TDEE 2612
15% cut 2220

I put you in as lightly active. Start with 2220 and eat that everyday. Monitor your progress for two weeks and see how it goes from there. You may need to adjust as time goes on.

This!

Aim for 2000 - 2200 cals per day for a 15%-20% deficit. Don't worry too much at first about macro ratios, and more on just staying around your target calorie goal for the day.

Remember, the healthier your choices, the more volume you get to eat (typically). Pay attention to your portions and make sure to weigh or measure your amounts at first. Estimates can be WAY off!! Peanut butter gave me a nasty surprise early on!!

I've made the best progress by eating what I want and fitting it in my day. I don't feel deprived, and feel I can sustain this lifestyle forever!

Pack some patience, trust the process, and make small changes along the way! Good luck!

heybales

I'll add since that TDEE is based on you exercising 3 hrs a week it seems, if you miss a workout, skip 200 calories that day, if you end up making it up later on in the week, eat 200 extra that day.

It's nice to balance out the exercise calories through the whole week, but you also need to learn to eat correctly for your level of activity - and if it ain't happening, don't be eating.

Otherwise if you hold to eating at a TDEE Deficit based on 3 hrs of exercise a week, and end up getting none, it appears your deficit level of eating would actually be at or above the real TDEE you happen to be hitting with no exercise.