Another TDEE question...

sarahjay1

Ok, so say my TDEE is 1950 (one calc says 1909 and another 1996 - set as lightly active because right now I do 30DS so 2 hours and 20 minutes a week) So, TDEE minus 20% is 1560. So I change my settings to this number and do not eat back exercise calories, yes? And if that's the case, am I correct in saying that, in a week, my body will naturally burn 13,650 cals (1950 X 7). I would be eating 10,920 calories a week (1560 X 7). This would create a weekly deficit of 2730 calories. So I would have to burn an additional 770 calories a week to lose 1 pound? Would I not include my 30DS calories burned as they were included in the original calculation?

Just looking for clarification because I'm currently doing the MFP method of 1200 plus exercise calories but this is below my BMR and I'm hearing this is not sustainable...or sustainable only for only a short while.

sarahjay1

Bump : S

WBB55

You only have 8 lbs to lose. You probably shouldn't do TDEE-20%. 10% is probably better. If your TDEE=1950 (already including your 30DS), then eat 1950-195=1755 calories per day every day.

Edit to add: this method will only have you losing about 1/2 lb/week, which when you only have 8 to lose is probably a better goal.

3dogsrunning

Yes, if you have figured your TDEE and subtracted 20% that is the number you eat and do not eat additional exercise calories. You have already figured them in.

Your math is also right I think (I didn't check) but I wouldn't worry about burning the extra 750. Just stick with the 20% deficit for now and go from there.

3dogsrunning

You only have 8 lbs to lose. You probably shouldn't do TDEE-20%. 10% is probably better. If your TDEE=1950 (already including your 30DS), then eat 1950-195=1755 calories per day every day.

I missed that. I agree.

sarahjay1

Thanks for the input all. I have my GW at 135 but I may lower it to 130 which puts me in the middle of a normal BMI. Just a question...why would you only do 10% off TDEE when you get closer to goal? Is it just go you make a smoother transition to maintenance mode? If I lower my goal to 130, so 12 pounds to go, should I do TDEE minus 15% until I get closer to goal then go to 10%?

sarahjay1

Anyone?

mgbur01

bump

bcattoes

Your math looks correct, but you must remember the online calculators don't necessarily figure your TDEE. They figure the average TDEE for a person with your stats. Individual results may vary.

Don't get discouraged if you don't lose exactly as planned. You may need to adjust the plan to find your own TDEE.