Help with calculating daily calories

sara_alexandra
sara_alexandra Posts: 65 Member
in Health and Weight Loss
I realize there are alot of threads out there that discuss this, but I was wondering if someone would be willing to share their opinions with me. There's so much info out here! AH.

26 y/o, Female, 153 lbs, 5'4", desk job 8am-4pm. Exercise: I crossfit 4x a week, and am trying to incorporate some jogging in there on off days.

I THINK i calculated my TDEE correctly, but not sure. A calculator had it come to 1792, so i was thinking -20% = 1434.

Thoughts? Input/Suggestions?

THANKS SO MUCH Xo Sara

Replies

  • Aakani
    Aakani Posts: 17 Member
    What I would suggest is start aiming for 1300-1350 calories a day so it is totally fine if you go over. I am 5'5'' and started at 162 pounds and was, at first, trying to eat at 1200(ended up trying to be under most days) and I am pretty sure my metabolism slowed down and I felt like I didn't get to eat what I wanted. 1300 was enough for me to eat without feeling deprived. It is just good to have a buffer so if you feel like you are getting a "treat" you are still in the weight loss zone!
  • sara_alexandra
    sara_alexandra Posts: 65 Member
    Aakani-Thanks for the reply! I originally was thinking the same kind of range, but I didn't think that would be enough. Maybe for the days I don't work out aim for that and for the days I do, aim more in the 1400-1450 range?
  • cindybpitts
    cindybpitts Posts: 213 Member
    I come up with 2503 for your TDEE & your BMR 1614. ....2500-20%= 2000 calories a day to lose weight. I put 3-5 hrs/wk moderate exercise...in that case then you wont eat back the calories you burn...just eat 2000 and dont eat extra for exercising.
  • cindybpitts
    cindybpitts Posts: 213 Member
    I come up with 2503 for your TDEE & your BMR 1614. ....2500-20%= 2000 calories a day to lose weight. I put 3-5 hrs/wk moderate exercise...in that case then you wont eat back the calories you burn...just eat 2000 and dont eat extra for exercising.
    I also did it as if you didnt exercise at all..TDEE is1937 & BMR 1614...you should never eat under your BMR. Your body burns 1614 calories in a day if you did nothing but lay in bed all day.
  • sara_alexandra
    sara_alexandra Posts: 65 Member
    That was another question of mine that seems to be up for some debate-if i'm eating AT my BMR, do I still lose?
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    That was another question of mine that seems to be up for some debate-if i'm eating AT my BMR, do I still lose?

    I eat around my bmr and then eat back a portion of my exercise calories. This has been working for me.

    edit: Though I should add, that this number will generally change as you lose weight.


    **profile pic is from 2008...5'4" 125 - 130lbs.
  • sara_alexandra
    sara_alexandra Posts: 65 Member
    I just never know what to plug into these calculators because I do sit at a desk and am inactive for a big portion of the day.

    Then I exercise most nights. So do I put "inactive" or "moderately active", ya know?
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    I just never know what to plug into these calculators because I do sit at a desk and am inactive for a big portion of the day.

    Then I exercise most nights. So do I put "inactive" or "moderately active", ya know?

    I'm pretty sedentary according to my pedometer, but it's also inaccurate (says 2 steps from bedroom to kitchen). I'm hoping to get a fitbit soon so I can be more accurate. So right now I've calculated myself at sedentary and use a HRM to account for exercise calories.
  • cindybpitts
    cindybpitts Posts: 213 Member
    I was confused about lightly active or moderate for myself so I just added how many hours I usually exercised and is usually between 3-5 hours a week so I went with moderate..but another way to look at it for me was to just stay under your TDEE then you know you are at a deficit. Your lowest TDEE was 1900 so maybe stay above 1600 but below 1900. I would try 1650 to 1750 for a couple of weeks.
    I do think 1300 is too low for you as seen in previous post.

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