please help advice needed

zoedicko
zoedicko Posts: 50 Member
in Health and Weight Loss
my tdee is 2685 i work out 3/4 times a week for an hour at a time try to burn about 500/600 cal. how many calories should i be eating to loose weight? confused a little x

Replies

  • farsteve
    farsteve Posts: 157 Member
    If your TDEE is 2685 and in order to lose weight your should drop your daily caloric intake by about 20%, so 2685 - (.2 x 2685) = 2685 - 537 = 2148 calories to eat per day. Now if you work out that day and burn 500 calories you can "eat back" those additional calories or 2148 + 500 = 2648 for that day. On days you do not work out you have to stick with the 2148 calories.
  • zoedicko
    zoedicko Posts: 50 Member
    thankyou x
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    If your TDEE is 2685 and in order to lose weight your should drop your daily caloric intake by about 20%, so 2685 - (.2 x 2685) = 2685 - 537 = 2148 calories to eat per day. Now if you work out that day and burn 500 calories you can "eat back" those additional calories or 2148 + 500 = 2648 for that day. On days you do not work out you have to stick with the 2148 calories.

    Unless you included exercise in your TDEE, in which case you don't eat them back.
  • deksgrl
    deksgrl Posts: 7,237 Member
    If your TDEE is 2685 and in order to lose weight your should drop your daily caloric intake by about 20%, so 2685 - (.2 x 2685) = 2685 - 537 = 2148 calories to eat per day. Now if you work out that day and burn 500 calories you can "eat back" those additional calories or 2148 + 500 = 2648 for that day. On days you do not work out you have to stick with the 2148 calories.

    Unless you included exercise in your TDEE, in which case you don't eat them back.

    This^ Typically TDEE should include all of your activity including your workouts, and you don't eat back calories. Yes, it might be different on workout days versus non workout days.... I just eat a little less on non workout days.
  • sunsnstatheart
    sunsnstatheart Posts: 2,544 Member
    If your TDEE is 2685 and in order to lose weight your should drop your daily caloric intake by about 20%, so 2685 - (.2 x 2685) = 2685 - 537 = 2148 calories to eat per day. Now if you work out that day and burn 500 calories you can "eat back" those additional calories or 2148 + 500 = 2648 for that day. On days you do not work out you have to stick with the 2148 calories.

    Unless you included exercise in your TDEE, in which case you don't eat them back.

    This^ Typically TDEE should include all of your activity including your workouts, and you don't eat back calories. Yes, it might be different on workout days versus non workout days.... I just eat a little less on non workout days.

    Yes, but if you use the MFP calculator, it is designed such that you eat back your exercise calories. So, it depends.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Yes, I assumed when the OP figured out TDEE that they wanted to do custom goals.
  • sunsnstatheart
    sunsnstatheart Posts: 2,544 Member
    Yes, I assumed when the OP figured out TDEE that they wanted to do custom goals.

    Agreed - pretty sure you're right but just wanted to clarify just in case. Good information.
  • ashleyShades
    ashleyShades Posts: 375 Member
    I really don't understand this. I'm not losing weight and I've been working out for the past month at least 4/5 days a week in the gym and burning about the same. I've also added strength training. I'm beginning to wonder if I'm eating too little.
  • deksgrl
    deksgrl Posts: 7,237 Member
    I really don't understand this. I'm not losing weight and I've been working out for the past month at least 4/5 days a week in the gym and burning about the same. I've also added strength training. I'm beginning to wonder if I'm eating too little.

    If you let MFP set your calorie goal, you are supposed to eat back exercise calories. (some people say they don't eat them all because they think the exercise cals in the database are too inflated). MFP sets your calorie goal low, not including exercise and then when you do, you need more food for fuel.

    You can figure out your own goal that includes your exercise and then just take a flat 20% off (or less if you are closer to your goal weight).
  • ashleyShades
    ashleyShades Posts: 375 Member
    I really don't understand this. I'm not losing weight and I've been working out for the past month at least 4/5 days a week in the gym and burning about the same. I've also added strength training. I'm beginning to wonder if I'm eating too little.

    If you let MFP set your calorie goal, you are supposed to eat back exercise calories. (some people say they don't eat them all because they think the exercise cals in the database are too inflated). MFP sets your calorie goal low, not including exercise and then when you do, you need more food for fuel.

    You can figure out your own goal that includes your exercise and then just take a flat 20% off (or less if you are closer to your goal weight).

    Thank you!

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