*Yawn* Another TDEE Question

links_slayer

I've seen all* the threads, been to the recommended websites and am still confused as to what my TDEE is.

All the websites ask for similar information but they are all slightly different and I get different numbers from each site....anywhere from 2400-3200 using as close to the same inputs as I can based on how the sites are set up. That seems like quite the range....

Here are my stats:

Male
30 years old
6'3"
195 lbs
~13% BF
Desk Job
Do StrongLifts 3 days/week
Do Light/Moderate Cardio (running) 2-3 days/week

I lost 20 lbs in about 3 months using MFP's 1 lb/week, sedentary settings. Now that I have it set to maintain, sedentary it says I'm only allowed ~2400 calories.

As far as goals are concerned, I guess I'd fall into the lose fat, gain a little muscle mass category. I'm not as concerned about the number on the scale as I used to be...I feel just as good, if not better than, I did in high school, have loads of energy, and have an incredibly positive outlook on life right now. What I don't want to do is become complacent and let things get out of control like I did for the past 5 years or so.

I would love to hear the thoughts/suggestions of those that know more about this than I do. Should I shoot for a certain number or just go with the trial and error method?

*okay, not all...but quite a few.

links_slayer

bump?

SideSteel

Checking it out now, will post an opinion in a min.

EDIT: What have you averaged over the past month for calorie intake (gross, not net) and what did your weight do in that time frame?

SideSteel

Not sure if I'll be posting later tonight or not but for what it's worth:

I'd put your TDEE no lower than 2600 and it's probably closer to the 2800-2900 range, however these are obviously estimates.

Your previous history of intake + progress may be usable to get more information.

If your intent was to go from a deficit to maintenance I would incrementally increase intake over the course of weeks rather than jumping straight from a deficit to maintenance.

PM me if you want me to look at more specifics (macro intake/etc).

links_slayer

EDIT: What have you averaged over the past month for calorie intake (gross, not net) and what did your weight do in that time frame?

Looks like I've averaged ~2600-2700/day (gross) over the past 30 days with a min of 2200 and a max of 3850. Weight has gone from 190 to 195 lbs (body fat from 14 to 13%, measured by wifey using the 4 site method here: http://www.linear-software.com/online.html).

Edit: Thanks for your input!!

SideSteel

EDIT: What have you averaged over the past month for calorie intake (gross, not net) and what did your weight do in that time frame?

Looks like I've averaged ~2600-270/day (gross) over the past 30 days with a min of 2200 and a max of 3850. Weight has gone from 190 to 195 lbs (body fat from 14 to 13%, measured by wifey using the 4 site method here: http://www.linear-software.com/online.html).

How long have you been on stronglifts and were you doing any lifting prior to that?
Do you use a food scale and measuring devices and on average would you say you're pretty meticulous about food tracking?

links_slayer

How long have you been on stronglifts and were you doing any lifting prior to that?
Do you use a food scale and measuring devices and on average would you say you're pretty meticulous about food tracking?

Currently on Week 5 of stronglifts. Did some dumbbell work and machines for about 2 1/2 months (it wasn't anything serious but I thought it was better than nothing) along with quite a bit of cardio (30-45 minutes 4-5 times/week).

No food scale, but yes to measuring devices. I'd say I measure about 80% of my food and eyeball the rest once I've gotten a feel for how much a given amount is.

SideSteel

Based on the info you've provided I'd give it another 2-3 weeks at your current intake and monitor change in weight. It's possible that your weight increase was fluid gain since you're relatively new to weight training (possible that you've eeked out some noob gains too). I'd give it a bit longer at this intake to see what happens.

I'd caution you against increasing intake from here only because you've recently gained 5lbs.

It's possible that you're actually eating in a small surplus as of now due to tracking errors.

If you continue to gain over the next couple of weeks, I would conclude that you're actually eating higher than you think, which is putting you in a surplus and you'd need to then chop calories down slightly.