TDEE help, and weight loss stall.

Jenny9000

Hey everyone,

I started MFP nearly 3 months ago, I started off with "2 lbs a week" which worked out to 1,200 calories/day.

I work out 3-5 times a week. From Dec.31 to today I have lost 21lbs.

Then it stopped, I got to 165lbs from 190lbs, then gained 4lbs (169lbs - where I am stuck currently)

I tried upping my calories to 1,500/day for a week, and my weight stayed the same.

After some research, I figured I would try the TDEE thing. Which tells me to maintain, I would have to eat 2488, and -30% would be 1740. That seems waaaay to indulgent, and MFP says I would only lose 1.1lbs a week that way.

That seems really high??? Or maybe I'm just used to 1200 now?
Also- should I eat back exercise calories?
What do you all think?

My stats:
Female, student (sitting most the time), i'm 5'7, 19y/o, and currently stuck at 169lbs.
Please help
Thanks everyone in advance.

hbrittingham

Bumping up.

TavistockToad

whats wrong with losing 1.1lb per week?

i would try it for 4-6 weeks and see how you get on.

if you calculated your TDEE based on including exercise then dont eat exercsie calories back

if you calculated it based on being sedentary then you should eat them back.

psuLemon

You are tall and have very little weight to lose. Losing more than 1 lb per week means you are most likely losing muscle which means you aren't losing all fat. Fat loss is what is ideal. When you concentrate on fat loss, you end up with a tighter body faster because muscle is lean. Also, if you worked out your TDEE, you do not eat back exercise calories as your TDEE should include exercise (which 2400 calories seems about right). Here is what I woudl suggest, eat at 1800 for 4 weeks. I would also adjust macro's to around 40/40/20 c/p/f. And if you haven't started lifting, I would start. A good beginner program is strong lift 5x5 if you have access to a gym.

HMVOL7409

First it's not that high it just seems like it bc you've been eating so low. You are young and tall and need more energy to fuel your body for life and workouts. I am older and shorter and my TDEE is 2000-2300 but I am very active. TDEE and MFP are not the same so MFP will always tell you you will gain with your TDEE goal. I ran your numbers and they are pretty accurate but you don't need to take that large of a cut. Aim for 20%, depending though on how much you have/want to lose. If you're not comfortable upping fast, do it slowly by adding 100 cals each week until you reach your goal. If you want a good read on everything search IN PLACE OF A ROAD MAP.

rduhlir

1.1 pound loss a week is a great rate? Why you complaining?

Phrick

whats wrong with losing 1.1lb per week?

i would try it for 4-6 weeks and see how you get on.

if you calculated your TDEE based on including exercise then dont eat exercsie calories back

if you calculated it based on being sedentary then you should eat them back.

^^this. What's with the "everything now" attitude everybody seems to have lately? The "if I'm not losing 2lb a week I'm failing?" 1.1lb a week is GREAT!!

And actually TDEE -30% is too steep of a deficit IMO. You need to realize that as you get closer to your goal (and I don't know what your goal is but if you're 5'7" it is possibly nearly the same as mine, 140lbs at 5'7") you have to up your calories - reduce your deficit. TDEE -20% is recommended for people needing to lose less than 75lb; for people needing to lose less than (I think) 30 it's TDEE -10%, and for people in the last 10-15lb of weight loss it's TDEE -5%. Get realistic!

leighdiane91

Hey everyone,

I started MFP nearly 3 months ago, I started off with "2 lbs a week" which worked out to 1,200 calories/day.

I work out 3-5 times a week. From Dec.31 to today I have lost 21lbs.

Then it stopped, I got to 165lbs from 190lbs, then gained 4lbs (169lbs - where I am stuck currently)

I tried upping my calories to 1,500/day for a week, and my weight stayed the same.

After some research, I figured I would try the TDEE thing. Which tells me to maintain, I would have to eat 2488, and -30% would be 1740. That seems waaaay to indulgent, and MFP says I would only lose 1.1lbs a week that way.

That seems really high??? Or maybe I'm just used to 1200 now?
Also- should I eat back exercise calories?
What do you all think?

My stats:
Female, student (sitting most the time), i'm 5'7, 19y/o, and currently stuck at 169lbs.
Please help
Thanks everyone in advance.

I currently eat 1790, give or take a few depending on the day!, and I have been losing weight, about 2 lbs a week. I started at 207, and am at 181.8 as of yesterday.When I get to a weight that I stay at for 4-5 weeks in a row, I am going to go down A LITTLE in calories and see if that jump starts it. But If that weight is anywhere near 150, I am going to maintain/not change my calories.

You are a little taller than me, a little younger, so your metabolism should be a little better than mine. I would try 1740 for 4 weeks and see if your weight moves at all. (I have heard when upping calories from 1200 that it can take up to 6 weeks though to see the scale move again)