Advice Needed from the People in the Know

SquidgySquidge
SquidgySquidge Posts: 239 Member
in Health and Weight Loss
Hi all,

So I'm looking for advice from all of those that are educated enough to give it!

Today is day 20 for me and I'm doing good so far.

I am 26, 5 3", and at my last weigh in 6 days ago I was 142lb.
I started off at 147lb so I've lost 5lb so far.

When I first joined, I entered all the relevant info and I was given a daily calorie goal of 1220.

So up until now I've been eating at that, I've joined our local running club (although I'm only in the beginners walking/jogging team right now) who I walk/jog with twice a week for an hour each time and I go to a Yogalates class on a Tuesday.

I work in an office and sit down all day, I also drive 45 minutes there and same again back.

SOOOOO..... I've been reading up on TDEE and I've calculated that mine is 1930. If I minus the 20% from that I get 1544.
I then worked out my BMR and got 1446.6.

I'm going to take my measurements when I get home and sort out my body fat % although I think it's around 27.5% at the moment, an accurate figure can be given later today.

I'm looking to be thin, lean and toned. I don't want to build muscles or have rippling abs.

So the advice I'm looking for is:

- Firstly, are my above calculations correct? Do they sound right to you guys based on the info I've given? Feel free to ask more.

- Do I go with the 1544 or 1446?

- If I up the cals to one of these figures from 1220 will I need to work out more?

- How will I lose more weight upping from 1220 to 1544 or 1446?

Any other advice you feel is necessary, please throw it at me. I'm in this for the long haul, I want this and I want to do it right.

*PS - I'm not the sharpest tool in the box and I'm new to this so please explain in idiots format, I don't know all the abbreviations and weight loss lingo yet :laugh:

Thanks in advance to all who take the time to reply

Replies

  • Hbazzell
    Hbazzell Posts: 899 Member
    Dan is the man, he explains it all

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • neverstray
    neverstray Posts: 3,845 Member
    If your TDEE is for sedentary, you can add exercise calories for working out. If your TDEE was something else, then do not eat back exercise calories.

    It all sounds about right. Eat above BMR.

    try it for a few weeks and see how it works. You may have to adjust a little.
  • neverstray
    neverstray Posts: 3,845 Member
    Dan is a nice guy, but reading that is just crazy. I know it works, but writing is not his thing. It needs to be rewritten. I know this stuff and I have a hard time understanding what he is trying to say.

    Understand that Dan's method is eating at your goal weight TDEE. it works, but is ssssslllllooooowwww. Slower than the MFP method, especially as you approach goal weight.

    It works. But you should know these things.
    Dan is the man, he explains it all

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Dan is the man, he explains it all

    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    I second this. Also check out

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    Dan's method takes longer, but it does work and I believe it's healthier in the long run. Especially if you don't have a lot to lose, you don't want your calorie goal too low. Also I think you're less likely to stall on his plan, although it's not a guarantee.
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    Are you currently eating your exercise calories back? If so, you're probably eating close to the TDEE-20% number already (the TDEE-20% doesn't use "net" calories like MFP - the exercise calories are already built in). If you're not eating your exercise calories back right now-start doing that. I'm an inch taller than you and a tad heavier than you, but all that calculating leaves me at almost the same number MFP gives me (I think it's 30 cal different)-provided I eat my exercise calories. I prefer to leave it on the MFP setting as I've had too many injuries and illnesses that have prevented exercise and I really don't want to include exercise unless it actually happens. But to each his or her own-TONS of people are in to doing the road map thing, and if nothing else, it will help you learn where the numbers come from.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    If your TDEE is for sedentary, you can add exercise calories for working out. If your TDEE was something else, then do not eat back exercise calories.

    It all sounds about right. Eat above BMR.

    try it for a few weeks and see how it works. You may have to adjust a little.

    i agree. i'd probably go with the tdee-20% number. most people tend to overestimate their activity level. i wouldn't eat back my exercise calories though, since you are trying to lose weight. but also know that your body works more on a weekly basis, not day-to-day. so if you go over on monday by 200 calories, and on tuesday and wednesday you are under by about 100 each day, guess what? it's all balanced out.

    lifting weights and doing strength training will not make you build tons of muscles and get rippling abs. in fact, it takes years of hard work, discipline, and eating at a surplus to get that. your body is 90% what you eat. so if you train at a deficit, you will lose weight.

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