TDEE HELP!!!

spickard34

Okay so here is the question I got my TDEE and at Sedentary (for a desk Job) which I have it says 1746. However I am very active and burn anywhere from 400-800cals in working out so for Light Active it says 2001. Which number should I use and also when you decide to follow this number do you still eat back your workout cals. Right now I am at 1323 and I eat back almost all my workout cals. Please if anyone knows anyting about this let me know.

AmyRhubarb

If you're exercising, you're not sedentary. I think very few people are truly sedentary, unless they literally go from the bed to the sofa and sit there and watch tv all day long.

Choose the activity level that best fits your exercise, and with this method you don't eat back exercise cals since they are figured in already. Just eat to goal (although if you have a huge calorie burn that day, make sure you at least net your BMR).

How many days per week do you exercise and for how long? If you can't decide between lightly or moderately active, make your best guess, try it for a month or so, then make adjustments up or down if needed.

nanainkent

You will need to determine your activity level , both duration and Intensity


Light activity feels easy. Here are clues that your exercise intensity is at a light level:
You have no noticeable changes in your breathing pattern.
You don't break a sweat (unless it's very hot or humid).
You can easily carry on a full conversation or even sing.


Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:
Your breathing quickens, but you're not out of breath.
You develop a light sweat after about 10 minutes of activity.
You can carry on a conversation, but you can't sing.


Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
Your breathing is deep and rapid.
You develop a sweat after a few minutes of activity.
You can't say more than a few words without pausing for breath.

And Hard or Heavy would be at a pace you cannot maintain for a long time, breathing very heavy with gasps of breath

spickard34

I workout out 6 days a week. Usually a Jillian Micheals DVD and Treadmil it for 40min to 1 hr. Right now I eat 1323 and if i burn 400-600 cals I usually eat half them back to get my net to at least 1200.

I am just wondering maybe I am not eating enough for all my working out I thought since the TDEE says for Moderate activity I could change my goal to 1600 and not eat back excercise cals but if I burn 600 which I usually do my net will be at 1000.

So therefore I think maybe 1600 and eat back half of by bigger burn days of 600 which would net me at 1300.

I know I sound crazy confussed beceause well I am lol

psuLemon

Why don't you try 1800 calories for a month to see how it works. Also, any chance you can replace the treadmill with some weight training? You will see greater muscle retention with that type of exercise as opposed to steady state cardio, especially since you are getting cardio from JM

spickard34

That is a good idea as well with the 1800. I get some good muscle training from the videos I do I change it up and so the ones with weights in them and I make sure to use 5lbs at least. I do not have a gym near me so the videos is all I have.

I only have 10lb and 12lb weights would that still count as weight training?

nanainkent

I don't know what site you are using to find your TDEE but I can tell you for fat2fit site the 1600 based on your activity level already has your calorie burn figured in so that if you eat back your calories you are actually eating more than the suggested 1600. Does that make sense.
Also if you are trying to maintain your weight you would eat the 1600 for that weight, but if you are trying to lose then you would need to create a defict from that 1600 to lose the weight. Like I said this is according to the fat2fit site so not sure if it relates to whatever you used to figure yours.

spickard34

Yes the Fat2Fit site said if I workout 3 times a week (so not sedatary) to consume 2001 cals. So I guess I am suppose to eat under that and that 2001 would include my workout.

So would I eat 1600, 1800 how far do you go below that number to lose?

psuLemon

That is a good idea as well with the 1800. I get some good muscle training from the videos I do I change it up and so the ones with weights in them and I make sure to use 5lbs at least. I do not have a gym near me so the videos is all I have.

I only have 10lb and 12lb weights would that still count as weight training?

It's ok but that isn't' really weight training. If your weight isn't heavier than a purse, it's not really resistance IMO, it's cardio weights. Will it help, possibly but I haven't seen anything to suggest what determines resistance training. You will definitely see greater strength gains if you increase the weight. Even if you could pick up a few resistance bands, you will probably see benefit, especially if you work lower body muscles.

psuLemon

Yes the Fat2Fit site said if I workout 3 times a week (so not sedatary) to consume 2001 cals. So I guess I am suppose to eat under that and that 2001 would include my workout.

So would I eat 1600, 1800 how far do you go below that number to lose?

F2F is designed to eat like the person you want to be. So based on your goal weight, a person would eat 2000 calories to maintain. So if you are 150 with a goal weight of 135. A person who is 135 and works out 3 days week would maintain at 2000 calories while a person who is 150 would maintain at 2250.

Phrakman

Yes the Fat2Fit site said if I workout 3 times a week (so not sedatary) to consume 2001 cals. So I guess I am suppose to eat under that and that 2001 would include my workout.

So would I eat 1600, 1800 how far do you go below that number to lose?

If you spend most of your day sitting, and only workout 3 times a week for say an hour. That would not take you from sedetary to lightly active.

nanainkent

Yes the Fat2Fit site said if I workout 3 times a week (so not sedatary) to consume 2001 cals. So I guess I am suppose to eat under that and that 2001 would include my workout.

So would I eat 1600, 1800 how far do you go below that number to lose?

you would need to decide how much you wanted to lose. Here is an example, 1600 times 20% equals 320. 320 times 7 equals 2240 that is the weekly deficit. you need 3500 to lose one pound so this would be less than one pound a week. when you figure out the percentage you want to use then you would deduct that percentage from your 1600. And not eat back your exercise calories.

spickard34

I have a Shippng Clerk position so I move around quite a bit even though it is classified as a desk job and I go up and down a flight of 20 Stairs at least 15 times a day. Also I work out for an average of 1.5hrs six times a week so I have concluded that I am going to try eating just 1500-1600 cals a day and not count back workout cals.

THANK YOU EVERYONE FOR YOUR HELP