Another TDEE question?

akindc

I lift 3 days a week, for about 30-60 min, depending on the day and if I actually take rests between sets like I'm supposed to

I used to be on 1350 calories for a 1 pound weight loss per week, and would eat most of my exercise calories back. I added strength training as cardio on MFP as a rough estimate, since I couldn't use my HRM for lifting.

Now, because I'm lifting, I'm starving and hungry all the time with 1350, so I changed my goals to 1/2 pound per week, and tried to get MFP to give me close to my TDEE, so around 1,600 calories now.

Maybe I'm not getting it, but if that's what other websites calculated as much TDEE - 20%, which TDEE is already a deficit with exercise, should I then not eat my exercise calories back, or should I still do it if MFP is already calculating a deficit?

I'm very confused.

ETA: I haven't lost any weight either by sticking to 1350 and not eating my exercise calories, or eating more. I've actually gained weight. I know that's normal at first, but it's been about 3 months since I started...

bacitracin

Are your clothes fitting looser at least? You might just be at the sweet spot for body recompositioning.

akindc

Are your clothes fitting looser at least? You might just be at the sweet spot for body recompositioning.

Some of my work pants can definitely now fit another human being almost haha. Some parts of my body definitely look better, but overall I don't see THAT much improvement, and there certainly hasn't been a singly ounce of weight loss. That's why I'm wondering what I should be changing diet-wise.

jacksonpt

Assuming you calculated your TDEE - 20% correctly, then no you shouldn't be eating back exercise cals. Exercise is part of the TDEE calculation, so those calories are figured into your goal. Eating them back will reduce/eliminate the deficit created by subtracting 20%.

Cassea7

http://scoobysworkshop.com/accurate-calorie-calculator/#results


Hi , I hope this helps..

The more movement you are doing throughout the day, the better. Also, TDEE is the total calories to maintain the weight you are at right now.
You factor in your activity level. so just eat 20% below that..The numbers are accurate on the scooby website. Once you have the amount of cals you should eat to lose one pound per week( based upon the calculations) DO NOT eat your exercise cals back.



My personal experience is this works well for me. I try to move more throughout the day and also jumping helps to kickstart metabolism and I also only eat my food within and 8 to 10 hour window per day and fast for 14 to 16 hours..This really helps me a lot..It gives your body some time to start burning fat.

My BMR is 1508 some days I havent eaten that much maybe 1300 but other days 1700 or 1800

Also try to eat whole foods and less carbs It seems to really help some people:flowerforyou: I have lost 9 pounds since i started in March

katy_trail

you dont' have to follow all these rules about food. just eat what works for you, including your protein
keep lifting and a deficit

Salt_Sand_Sun

I can just about guarantee that 1350 is way too low!!

i don't know your stats, but you can go to Fitness Frog.com and get a good TDEE.

You can do it one of two ways

1) use your normal daily activity level (not including your exercise) when calculating your TDEE. So if you work a desk job I'd use sedetary or lighly active. Then calculate your TDEE - minus 15% from that and that is what your daily intake should be WITHOUT excercise.

2) If you always workout 4x per week and always burn about the same (ie 300 cal per workout) then go ahead and calculate that into your TDEE as moderate active (exercise 3-4x per week). Then when you add your workouts into MFP - use the 1 calorie method. Do not eat back your exercise calories as they are already included in your daily activity.

I'd suggest option #1 so that way you can adjust your workouts and include bigger burn days and rest days. On your home screen go to "Goals" and use th "Custom" goals - change your calorie intake to TDEE minus 15%. Also, if you are really hungry you probably want to increase your protein intake. I didn't look at yoru diary, but I'd suggest a 40/30/30 split between Carbs, Protein, Fat.

hope this helps!!

bacitracin

Are your clothes fitting looser at least? You might just be at the sweet spot for body recompositioning.

Some of my work pants can definitely now fit another human being almost haha. Some parts of my body definitely look better, but overall I don't see THAT much improvement, and there certainly hasn't been a singly ounce of weight loss. That's why I'm wondering what I should be changing diet-wise.

As long as you're loosing inches and gaining strength; don't sweat the scale numbers. The scale hates you and lies to you every chance it gets. Trust the clothes.

chasetwins

Are your clothes fitting looser at least? You might just be at the sweet spot for body recompositioning.

Some of my work pants can definitely now fit another human being almost haha. Some parts of my body definitely look better, but overall I don't see THAT much improvement, and there certainly hasn't been a singly ounce of weight loss. That's why I'm wondering what I should be changing diet-wise.

As long as you're loosing inches and gaining strength; don't sweat the scale numbers. The scale hates you and lies to you every chance it gets.Trust the clothes.

LMAO...SOOOO true!

ellaloveslove

Are your clothes fitting looser at least? You might just be at the sweet spot for body recompositioning.

Some of my work pants can definitely now fit another human being almost haha. Some parts of my body definitely look better, but overall I don't see THAT much improvement, and there certainly hasn't been a singly ounce of weight loss. That's why I'm wondering what I should be changing diet-wise.

As long as you're loosing inches and gaining strength; don't sweat the scale numbers. The scale hates you and lies to you every chance it gets. Trust the clothes.

Haha sooo true!
You might also find this helpful, it discusses BMR, TDEE, and eating back calories:
http://www.myfitnesspal.com/topics/show/968182-i-lost-a-person-but-i-found-myself-leaky-s-story