TDEE to a non math brain...
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Lotusstarr
Posts: 112 Member
Ok so I was thinking I'd try out this TDEE thing...These last 13 lbs just don't want to drop off... My non-math brain is highly confused though... Could anyone help me out on what to set my macros at? I've been bouncing around 138 5'6" .....
Oh and I'm 32..
Oh and I'm 32..
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Anyone?0
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Hi! First off, congratulations on your success so far - you look great and have done incredibly well.
As your body fat gets lower, you have to narrow your caloric deficit (eat a little more). Since you've done so well so far, it sounds like you're pretty well situated on your target. Just increase by 100 calories or so and give it a few weeks, and repeat until you see some consistent downward progress. If you start maintaining or gaining, you've probably found your true TDEE, and just cut back again to a 250 calorie or so deficit.
For an overview of how to set your macros, I recommend you check this thread:
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
For a review of TDEE and deficits, I recommend you check this thread:
http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy0 -
Also! Since you're getting closer to your target, you can improve your results by incorporating resistance training into your routine, if you have not already. Strength training helps maintain and develop lean body mass which increases your resting caloric burn rate. It will also fill out your physique so that you have some good firm substance underneath your newly-fatless skin :-D0
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Up till yesterday I was set up at 1200 calorie setting averaging just over that to around 1400 a day... I raised it to 1540 yesterday but yes I've basically been maintaining at that ..0
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Up till yesterday I was set up at 1200 calorie setting averaging just over that to around 1400 a day... I raised it to 1540 yesterday but yes I've basically been maintaining at that ..
Oh! Then I'd say hold off on figuring macros for now. Assuming you're exercising a few times per week, it looks like 1650 is a 15% deficit. By all means give 1540 a try for a month and a half (sorry, ya gotta be patient) and see how your body responds. If you maintain at that low level, consider increasing to 1650 and tracking for another six weeks.
For macros, I would say don't sweat it. Help yourself to the protein, enjoy carbs and fats, but don't try to spike any one category at the expense of the others.
Definitely incorporate resistance training as well, if you can . . . magical changes happen when you lift heavy weights.0 -
Thanks yes I figured patience would be a virtue in this situation
I've been doing JM 6W6P practically daily at this point .. One more week to go till done... I'll have to look into more home lifting right now as a gym is not in the budget as of yet... Thanks so much for all your help
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Thanks yes I figured patience would be a virtue in this situation
I've been doing JM 6W6P practically daily at this point .. One more week to go till done... I'll have to look into more home lifting right now as a gym is not in the budget as of yet... Thanks so much for all your help
Cheers! We can't afford a gym membership either these days. We scored a free set of plates, a bench, and barbell off of someone on craigslist.
There's also this:
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/0 -
Thanks for the link!
)
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I joined the group "In Place Of A Road Map". There is a lot of info in the group to help you along the way...it can be confusing but most questions are asked and have answers like the one above, Good Luck0
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