TDEE Help...Weight gain

spikelike

Hey guys,

So 4 weeks back I started the tdee method. I am on my last 10lbs and decided to go with tdee-20%. I did the calculations and:
BMR=1768
tdee= 2741
tdee-20%= 2195.

I chose my activity level as moderate because I run/jog/walk atleast an average of 4 hours/week. The first two weeks I lost .4 and 1.5 lbs respectively, but after that I have been gaining (~2lbs in the last 2 weeks). I have been staying under my calories (but not macros)

So here are my questions:

1) I chose tdee-20%..is that the right percentage to choose?

2) I dont lift weight, all I do is walk/jog basically cardio...is that good enough? Does that count towards my activity level?

3) Even thou my tdee-20% is 2195 I dont eat that much everyday, I try to hit 1800 thats just above my bmr..and only eat a few more calories the day I actually get exercise in. Because I dont want to eat on non cardio days..thinking I might gain some back.

4) Am I doing, what I am doing in #3, right? Because I feel like I should only eat to my tdee-20 when I work out...I am not sure eating tdee-20% everyday will help in weight loss because I only get cardio in 3 times a week (which equals out to ~4hrs/week). Or do yall recommend me eating my tdee-20 everyday..regardless if I did cardio that day or not?

I am worried as I have been gaining lbs now for 2 weeks...Ive been over my fat macros a few times, and almost always over my sugar. Im on 55%carb, 25%protein, and 20%fat....is that ok or would you recommend something else?

re-post..I posted earlier in the wrong section

psuLemon

Well if you are only eating 1800 calories, than you are not doing tdee - 20%. Second, the quick weight gain is just water weight. Weight loss isn't linear and you need to look at long term trends as opposed to short term results. I would stick it out for a few more months. Also, I would increase your protein to help maintain your muscle mass. Also, weight training will improve the chances of maintain your current muscle to make it easier to get definition. Also, it's highly benefit to lift weights or at least do body resistance. But generally, if you workout 4 days a week, I would put you as lightly active.

spikelike

Well if you are only eating 1800 calories, than you are not doing tdee - 20%. Second, the quick weight gain is just water weight. Weight loss isn't linear and you need to look at long term trends as opposed to short term results. I would stick it out for a few more months. Also, I would increase your protein to help maintain your muscle mass. Also, weight training will improve the chances of maintain your current muscle to make it easier to get definition. Also, it's highly benefit to lift weights or at least do body resistance. But generally, if you workout 4 days a week, I would put you as lightly active.

thanks. But I do do cardio ~4 hours a week and according to the tdee calculators thats moderate ctivity..and my tdee is 2741..so even if I set it as lightly active Ill be eating around the same calories (since its above my bmr)..so it would be the same thing more or less.

As far as water is concerned, I havent been drinking a lot thou.

I am almost over my fat and sugar macros everyday, and sometimes sodium.

psuLemon

Well if you are only eating 1800 calories, than you are not doing tdee - 20%. Second, the quick weight gain is just water weight. Weight loss isn't linear and you need to look at long term trends as opposed to short term results. I would stick it out for a few more months. Also, I would increase your protein to help maintain your muscle mass. Also, weight training will improve the chances of maintain your current muscle to make it easier to get definition. Also, it's highly benefit to lift weights or at least do body resistance. But generally, if you workout 4 days a week, I would put you as lightly active.

thanks. But I do do cardio ~4 hours a week and according to the tdee calculators thats moderate ctivity..and my tdee is 2741..so even if I set it as lightly active Ill be eating around the same calories (since its above my bmr)..so it would be the same thing more or less.

As far as water is concerned, I havent been drinking a lot thou.

I am almost over my fat and sugar macros everyday, and sometimes sodium.

As long as you feel hydrated, dont' stress the water. People tend to over blow this up on this board. But if you never feel thirsty, you are fine.

Next, regardless of whether you are lightly or moderately active, you can determine your TDEE but taking your per week weight loss and your average calories. For example, I eat 2500 calories a day and lose on average 1 lb per week. This means my TDEE is 3000 calories. If you average 1800 calories, and over a month or two you average 1 lb per week, then your true TDEE is 2300 calories.

I would recommend resistance training, even if it's just body weight exercises and upping your protein. This will help you maintain your muscle.

babyblake11

maybe watch the macros. but keep the calories.

spikelike

thanks..I will try to integrate the weight/resistant training into my schedule slowly. I hope youre right and this is water weight only..I just dont want all the hard work to be un-done for no reason.

spikelike

so yall recommend eating to ,y tree-20% everyday instead of just on work out days?

psuLemon

so yall recommend eating to ,y tree-20% everyday instead of just on work out days?

I found it more beneficial. I thinks a much better approach. Why don't you try it for a few months and see how it goes.

BCSMama

Personally, I'd change it to lightly active. I've done the math for myself before and the amount of extra calories the calculators I've found give you for the exercise is way more than I'd burn in an hour of even pretty intense cardio. So, for me, even though I work out at least 4-5 days a week for an hour each time, I set it for lightly active because when I divide the increase by the actual number of hours I work out, it seemed more accurate in terms of how much I would be burning. So, you may want to see what it gives you for lightly active and subtract 20% from that and see how it goes.

spikelike

See the thing is even at lightly active my tdee-20% is higher than what I am eating right now. and on top of that I have to eat that everyday compared to my 1800 on non exercise days..and tdee-20 on my work out days.

My BMR is 1768

psuLemon

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

spikelike

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

So you recommend eating more than I am eating right now? I am worried it might lead to more of a gain.

40/40/20 is good for losing weight?

psuLemon

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

So you recommend eating more than I am eating right now? I am worried it might lead to more of a gain.

40/40/20 is good for losing weight?

I wouldn't stress the water weight. Also, if your TDEE is what the formula is suggesting, there is NO way to gain fat until you hit over 2400+ calories a day. It takes 3500 calories over you TDEE to gain a lb of fat just like it takes 3500 calories under your TDEE to lose a lb of fat. BTW, you need to give it a month at least.


In fact, you could even lower protein if you wanted. You could even do 40/30/30. You want to retain muscle. It's tight and lean.

spikelike

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

So you recommend eating more than I am eating right now? I am worried it might lead to more of a gain.

40/40/20 is good for losing weight?

I wouldn't stress the water weight. Also, if your TDEE is what the formula is suggesting, there is NO way to gain fat until you hit over 2400+ calories a day. It takes 3500 calories over you TDEE to gain a lb of fat just like it takes 3500 calories under your TDEE to lose a lb of fat. BTW, you need to give it a month at least.

alright. sounds like a plan.

One last question:

what about macros...does it matter if we go over on them macros? Isnt it all about total calories>macros

psuLemon

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

So you recommend eating more than I am eating right now? I am worried it might lead to more of a gain.

40/40/20 is good for losing weight?

I wouldn't stress the water weight. Also, if your TDEE is what the formula is suggesting, there is NO way to gain fat until you hit over 2400+ calories a day. It takes 3500 calories over you TDEE to gain a lb of fat just like it takes 3500 calories under your TDEE to lose a lb of fat. BTW, you need to give it a month at least.

alright. sounds like a plan.

One last question:

what about macros...does it matter if we go over on them macros? Isnt it all about total calories>macros

I updated the post, you can look at the macro's. Think of fat and protein as minimums.

spikelike

I would aim to eat 2000 calories. I would also suggest adjusting macro's to 40% carbs, 40% protein and 20% fats.

So you recommend eating more than I am eating right now? I am worried it might lead to more of a gain.

40/40/20 is good for losing weight?

I wouldn't stress the water weight. Also, if your TDEE is what the formula is suggesting, there is NO way to gain fat until you hit over 2400+ calories a day. It takes 3500 calories over you TDEE to gain a lb of fat just like it takes 3500 calories under your TDEE to lose a lb of fat. BTW, you need to give it a month at least.

alright. sounds like a plan.

One last question:

what about macros...does it matter if we go over on them macros? Isnt it all about total calories>macros

I updated the post, you can look at the macro's. Think of fat and protein as minimums.

thanks so much for your help. Im going to up my calories to 2100 calories daily...and eat the same everyday. And I am going to try the 40/30/30 macros.

thanks again

spikelike

still the same..more weight gain I dont want to mess up all my hardwork

psuLemon

still the same..more weight gain I dont want to mess up all my hardwork

I would suggest getting some blood work to eliminate possible issues. Also, you can always look to get a RMR test done. It's possible you have suppressed calories so long that your body has adapted to burn less calories.