Did I do this right? Calc. Calorie Goals

Quest529

After falling into the trap of MFP and their 1200 cal/day plan, I did some more research and came across a couple different calculators that were recommended here. I'm a little confused of which to apply or if I should find an average between them.

I did all calculations at little to no exercise (though I do exercise 3 times a week, usually). I'm on Week 6 (almost Week 7) of the Couch to 5k program. I do some weights. I work in a office at a desk. I like having a base point and then adjusting for any exercise I am able to fit in. First question, is that a decent way to go about it? I like the thought of having a bare minimum day and then adjusting for "extra effort."

Now, stats.
5' 6'' Female 23yrs.
175lbs.

Scooby calculator came up with this:
BMR: 1567
TDEE: 1881
Goal w/ Deficit to lose: 1504

Fitness Frog:
BMR: 1612
TDEE: 1935
Goal w/ Deficit to lose: 1645

I'd think a goal of 1600 would be approprate, correct?

Suggestions/recommendations?

Salt_Sand_Sun

What is your calorie intake now?

I would not suggest going up more than 100-200 cal per week. But yes - 1600 would be a good calorie intake for you. Then eat back a *least* 1/2 your exercise calories. If you are at 1200 now, I'd go to 1350 for a week, then up to 1450, then up to 1600.

Additionally understand the closer you get to goal not all calories are equal. 200 calories for a donut vs 200 calories for some chicken will effect your body in very different ways. Get the good calories and get that protein up. I can not see your diary, but based on your stats you need at least 100g protein per day.

melaniecheeks

If you like going with the "base plus add on exercise I do" approach, then you don't want to be using the "TDEE less a percentage" approach.

But you've been on MFP a while - how has the "1200 cals a day plus exercise cals" been working for you?

Salt_Sand_Sun

If you like going with the "base plus add on exercise I do" approach, then you don't want to be using the "TDEE less a percentage" approach.

But you've been on MFP a while - how has the "1200 cals a day plus exercise cals" been working for you?

You can still use the TDEE minus 15-20% approach. You just use you daily activity w/out exercise. So for me for example I work a desk job so I use Sedentary minus 15%. Then when I do exercise I add in my exercise calories to MFP.

I did try the TDEE w/ my exercise already calculated in, but it didnt' work well b/c my burns are not super consistent. Mon and Friday are really big burns while Tue, Wed and Thurs and not as big. and sometimes I work out on Sat and sometimes I dont. So using TDEE w/ my actual daily activity then add in exercise was better for me. But I still use the TDEE minus 15%.

Quest529

What is your calorie intake now?

I would not suggest going up more than 100-200 cal per week. But yes - 1600 would be a good calorie intake for you. Then eat back a *least* 1/2 your exercise calories. If you are at 1200 now, I'd go to 1350 for a week, then up to 1450, then up to 1600.

Additionally understand the closer you get to goal not all calories are equal. 200 calories for a donut vs 200 calories for some chicken will effect your body in very different ways. Get the good calories and get that protein up. I can not see your diary, but based on your stats you need at least 100g protein per day.

Calorie intake now is 1210 (base). I usually get an extra 300 for workouts every could days. I eat back usually 150-200 of those in a post-workout snack.

As for protein, I always go over on what MFP says. I'm usually between 75-80gs total.

If you like going with the "base plus add on exercise I do" approach, then you don't want to be using the "TDEE less a percentage" approach.

But you've been on MFP a while - how has the "1200 cals a day plus exercise cals" been working for you?

What would you suggest instead of the TDEE?

It was working fine for the most part, until the past couple weeks. Now I've stopped dead/gained a little back (though the gain I am assuming is from developing muscle).

Quest529

If you like going with the "base plus add on exercise I do" approach, then you don't want to be using the "TDEE less a percentage" approach.

But you've been on MFP a while - how has the "1200 cals a day plus exercise cals" been working for you?

You can still use the TDEE minus 15-20% approach. You just use you daily activity w/out exercise. So for me for example I work a desk job so I use Sedentary minus 15%. Then when I do exercise I add in my exercise calories to MFP.

I did try the TDEE w/ my exercise already calculated in, but it didnt' work well b/c my burns are not super consistent. Mon and Friday are really big burns while Tue, Wed and Thurs and not as big. and sometimes I work out on Sat and sometimes I dont. So using TDEE w/ my actual daily activity then add in exercise was better for me. But I still use the TDEE minus 15%.

This was my thinking on using it. Glad someone else saw it this way.

Salt_Sand_Sun

What is your calorie intake now?

I would not suggest going up more than 100-200 cal per week. But yes - 1600 would be a good calorie intake for you. Then eat back a *least* 1/2 your exercise calories. If you are at 1200 now, I'd go to 1350 for a week, then up to 1450, then up to 1600.

Additionally understand the closer you get to goal not all calories are equal. 200 calories for a donut vs 200 calories for some chicken will effect your body in very different ways. Get the good calories and get that protein up. I can not see your diary, but based on your stats you need at least 100g protein per day.

Calorie intake now is 1210 (base). I usually get an extra 300 for workouts every could days. I eat back usually 150-200 of those in a post-workout snack.

As for protein, I always go over on what MFP says. I'm usually between 75-80gs total.

If you like going with the "base plus add on exercise I do" approach, then you don't want to be using the "TDEE less a percentage" approach.

But you've been on MFP a while - how has the "1200 cals a day plus exercise cals" been working for you?

What would you suggest instead of the TDEE?

It was working fine for the most part, until the past couple weeks. Now I've stopped dead/gained a little back (though the gain I am assuming is from developing muscle).

You need to change your goals. On your main screen at the top click "Goals" , click "Custom" and change your calories to 1375 (for today....change it again next Friday to 1500, then if needed up to 1600 the next Friday. Let your body adjust). Then in the % blocks change your ratio to 40% Carbs, 30% Protein and 30% Fat. MFP is way too low for protein and way too high for carbs (for most people) If you have a lot to lose the recommended numbers in MFP work, but after people start to workout and lose weight and get closer to goal they realize these numbers are off. Also - watch that sodium. I keep mine at 2000mg.

As for TDEE - you CAN use it. It works. But you need to base it off the TDEE w/ exercise included or TDEE w/out exercise. I personally find the TDEE w/out exercise and only use my normal daily (no workkout) acitvity minus % works. Then I add my exercise when I do it. My workout burns vary and this helps me eat better on super burn days!

Quest529

I will be increasing to 1450 tomorrow. Offical weigh in isn't until tomorrow, but just for kicks, I checked the scaled this morning and it was 173 (down 2 lbs from the start of this thread).