Trying to work out how much to eat

xidia

1) What's your current intake of calories, on average?
1500 net

2) What's your current average intake of protein, carbs, and fats, in grams?
90-100g protein
50-70g fat
140-180g carbs

3) Do you use a food scale and measure everything?
yes

4) Do you track all of your intake, daily? (Everything?)
yes

5) Do you take cheat days or days off?
no, I balance out over a week

6) How much weight have you lost so far?
16lbs, initally on 5:2 (November) and lost about 8lb, then switched to 1200 net (dec to mid-Jan) dropped 3-4lbs, stalled, upped to 1500 net (mid-Jan to now), stalled until I did no exercise due to illness for a fortnight, dropped 3lbs, did light workouts for a week and didn't lose any more. It seems I need to eat more to lose?

7) What is your activity like, both exercise and non-exercise?
Sedentary, but burn 50-100 cals walking up and down stairs (I have a FitBit), then 2-3x StrongLifts each week and 2-3x cardio (run 3miles+, bike 12+, or combination). Takes about 1.5 hours, burns 400+ calories

8) How long have you eaten at your previous amount and what happened in that time frame?
see Q6

9) What's your height, current weight and if you know it, bodyfat%?
5'4", 136lbs, 29.2%

10) If you're stalled, for how long and is it a complete stall (zero change in weight)?
See q6. No measurement change either.

TDEE should be about 2120, BMR about 1360-1400. Looking to lose 10lbs of fat, and then lose another 6lbbs and replace it with LBM.

If I'm eating that same amount each day and including my exercise in TDEE, how much should I be eating per day please?

SideSteel

Can you please provide gross intake instead of net for these time periods? Thanks

xidia

Roughly:

5:2 phase
1200-1300 on non-fast, non-workout days
500-600 on fast days
1300-1500 on non-fast, workout days

1200 cal phase
1200-1300 on non-workout days
1300-1500 on workout days

1500 cal phase
1500-1650 on non-workout days
1600-2000 on work-out days (my workouts got heavier!)

xidia

bump so I can find it again

SideSteel

Havent forgotten about this.

I am coming up with a lower TDEE estimate for you. I do have your BMR around the 1300 to mid 1300's, but since you are sedentary outside of your gym exercise there's no way your TDEE would be up around the 2100 mark, at least not by my estimations.

I would expect your TDEE to be nearer the 1900ish mark which would put your daily intake in the neighborhood of 1500 gross intake. This also falls in the 10-12kcal/lb rough estimate for weight loss, and while I don't use that method it's a useful checkpoint.

I'd start there, with protein staying in the 90-100g and fat no lower than 50g. This leaves you with about 160g cho as a max.

xidia

Thanks!

Yep, I get 1900 as a TDEE as well (BMR*1.2*7 + 1750 tracked exercise per week all divided by 7), so I'm not sure how Fat2Fit came up with 2120.