help with figuring out MFP settings like TDEE

larovers

Okay I decided to start a new thread as the one I posted yesterday really help me understand TDEE method. I get it now...take the TDEE number -20% and do not eat back calories.

I decided after doing a lot of reading that I would still like to use MFP settings because I really love to use my polar heart rate monitor to track my heart rate and calories during activity since I am so sedentary the rest of the day with my job.

I have seen on here while searching multiple threads that if you set up MFP correctly , and eat back your exercise calories, it works just like TDEE-20%.

SO: big question...how is the best way to set this up. I am 5'4, weigh 213, I have about 75 lbs to lose (female), I am 41. I want an aggressive weight loss progress as the benefits for slimming down vs staying obese seem to non argumentative. I don't want to lose weight TOO fast (do not want to lose too much muscle but I already have quite a muscular frame as I was very athletic before I became overweight) but want to lose it fast enough to see good results and to not get discouraged. My workout schedule varies, some days I do 2 hours of exercise, some days just one (the additional hour would just be a long walk with my dogs so nothing too intense). I do lift weight 3 x per week so I want to maintain muscle.

Should I set my settings to "sedentary" on here and then say for it to set me up to lose 1lb a week or 2 lbs a week? If I say 2 lbs a week it defaults at 1200 calories net because I know it will not go below this so that is okay with me.

I do want to use the MFP method...so do not try to convince me to do the TDEE because I am a "trackaholic" and love to see my exercise progress and things like this. I just want to set up the MFP so it works like TDEE-20% if that makes sense.

Help with this from all you awesome experts out there! Thanks!

3dogsrunning

MFP's activity settings don't account for exercise.
You are likely not sedentary anyway, few people are, I would suggest going at least lightly active.
Set it to 1- 1.5 lbs goal per week and go from there, log your exercise and consume those calories.

larovers

but I AM very sedentary (besides my workouts). I do not have kids to chase after, I work at home, and sit on my butt most of the day...that is why sometimes I try to do one intense workout and one long walk per day to make up for it but I like to log those activities on the days I do them.
So your saying that I should (even though I think I am very sedentary) set it for lightly active anyway...log my exercises and eat back the calories anyway? And I should set it to lose 1 or 2 lbs per week?

3dogsrunning

but I AM very sedentary (besides my workouts). I do not have kids to chase after, I work at home, and sit on my butt most of the day...that is why sometimes I try to do one intense workout and one long walk per day to make up for it but I like to log those activities on the days I do them.
So your saying that I should (even though I think I am very sedentary) set it for lightly active anyway...log my exercises and eat back the calories anyway? And I should set it to lose 1 or 2 lbs per week?

If that's the case, then set it to sedentary.
I wouldn't go 2 lbs a week, 1 or 1.5 per week, see where that puts you.

What is your TDEE - 20% goal?

larovers

See I don't know what category to choose for the TDEE because like I said some weeks I work out intensely for 5 hours only (weights and cardio) and other weeks I add in a one hour a day per walk (not intense workout) to that for each days making it up to 10 hours of activity...it changes weekly depending on my schedule (I cannot help this due to my work). So, the TDEE activity levels seem to black and white for me. What would you guys suggest I am in regards to my TDEE activity?

3dogsrunning

See I don't know what category to choose for the TDEE because like I said some weeks I work out intensely for 5 hours only (weights and cardio) and other weeks I add in a one hour a day per walk (not intense workout) to that for each days making it up to 10 hours of activity...it changes weekly depending on my schedule (I cannot help this due to my work). So, the TDEE activity levels seem to black and white for me. What would you guys suggest I am in regards to my TDEE activity?

I see. I though you had already figured it out. Just curious.

larovers

no, lol....that is why I need help. What is the most accurate calculator online to figure this out (the TDEE)?

larovers

bump

larovers

okay nobody is going to help me with this....:(

herblackwings39

Chose the one you can most consistently do. If it's almost certain you'll fit the lightly or moderately active category, but might have trouble with a higher activity with any consistency try the lower level and see how it works for you.

Edit to add: If you cook, shop, do laundry and/or dishes, tidy the house..imho qualifies as lightly active even if your job is seated.

3dogsrunning

okay nobody is going to help me with this....:(

I don't understand, I thought you wanted to do the MFP way, why bother with TDEE then?

I have my TDEE figured lower level and eat back extra on the days where I do above average exercise (long runs). But I have a good grasp on my normal numbers and where I should be.

Fat2fitradio has a good one, the one that asks for your bodyfat. They also had an estimator for that (bear in mind it can be off a bit)

ETA - also it's Saturday and its been really quiet. If you don't get the answer you are looking for, maybe bump it on Monday.

larovers

I am trying to make my MFP setting most like it would be if I ate like TDEE so that is why I am trying to figure out how to set it up. My exercises is too inconsistent to give an accurate activity level on the TDEE calculator. I thought maybe I should just set it at my BMR (1600) and net that but not sure that is accurate either.
I will post another thread about it with more precise questions.