new, have ?
divemunkey
Posts: 288 Member
Hi all,
I've never been a low cal person, but I just figured out how much I truly should be eating, but it comes at a weird time for me, so I'm not sure how to proceed. I had been Crossfitting 2 times a week and kettlebell class once a week and eating around 1800c from Oct to Feb, when I had shoulder surgery. I felt good and lost weight at an ok pace, about 3#/mo. After surgery, I just ate without any attention to details, likely close to maintenance. Then my liver failed and I didn't eat for much for a week, and then was perrty much eating junk for 2 weeks on doctor's orders. Since I have been feeling better (the last 3 weeks) I have been trying to get my diet back to clean and resume my weight loss, but now I can't really exercise, so I'm sort of at a loss as what to do.
I am 36, f, 195# at about 33-34% bf, BMR 1600, TDEE 2300, TDEG 1900 (at 20% deficit) with my current activity level (medical restriction), which is limited to work (mostly sedentary to light activity), and walking my dogs for 60-90 minutes 3-4 times a week. We walk slow, like 2.5 mph. Because the dogs are lazy, not that I don't want to go faster. I have sort of been playing with my numbers and my goals are to hang on to my lean body mass, and drop some fat, but i don't know what sort of expectation i can have regarding that, and will just take weight loss at this point, if that's all I can have.
My diary is open, Does anybody have any thoughts on how to best meet my goals?
I've never been a low cal person, but I just figured out how much I truly should be eating, but it comes at a weird time for me, so I'm not sure how to proceed. I had been Crossfitting 2 times a week and kettlebell class once a week and eating around 1800c from Oct to Feb, when I had shoulder surgery. I felt good and lost weight at an ok pace, about 3#/mo. After surgery, I just ate without any attention to details, likely close to maintenance. Then my liver failed and I didn't eat for much for a week, and then was perrty much eating junk for 2 weeks on doctor's orders. Since I have been feeling better (the last 3 weeks) I have been trying to get my diet back to clean and resume my weight loss, but now I can't really exercise, so I'm sort of at a loss as what to do.
I am 36, f, 195# at about 33-34% bf, BMR 1600, TDEE 2300, TDEG 1900 (at 20% deficit) with my current activity level (medical restriction), which is limited to work (mostly sedentary to light activity), and walking my dogs for 60-90 minutes 3-4 times a week. We walk slow, like 2.5 mph. Because the dogs are lazy, not that I don't want to go faster. I have sort of been playing with my numbers and my goals are to hang on to my lean body mass, and drop some fat, but i don't know what sort of expectation i can have regarding that, and will just take weight loss at this point, if that's all I can have.
My diary is open, Does anybody have any thoughts on how to best meet my goals?
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Replies
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Use this better activity calc for your walking time/pace.
Because your TDEE is indeed lower.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
Use this better activity calc for your walking time/pace.
Because your TDEE is indeed lower.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones
That's where I got the numbers I just posted with my current lowered activity plugged into it. Does the estimates seem too high?0 -
So 60-90 min 3 or 4 times is 75 min x 3.5 or 263 min in light cardio.
You may have some standing at work time included too if that applies.
So TDEE without that work difference is 2112.
For your goal weight, was the 20% done by the spreadsheet? If 40lb or more to lose, then yes.
If you follow that protein recommendation and that reasonable deficit, yes you can retain muscle mass. It'll get weaker without use, but won't take long to get it strong again once you can get going.0 -
Yes, I used 20 hours of light work activity and 360 minutes of light cardio activity in the spreadsheet to get the numbers I posted. I suppose I could add the daily 40 minutes of physical therapy to the mix, too, as technically it is activity. extremely uncomfortable activity. I think I'll leave it out, though.
I do have 30-55# to lose, depending on what my actual LBM is. I won't know until I get there. Lightest I recall being was 150, but that was when I was 17 and 25% BF if I had to guess. Ultimate goal is 20% BF.
And thanks for your help!0
