TDEE and MFP

ellend17

Hi all,


I have just calculated my TDEE based on light exercise, so 1-3 times a week, doing elliptical/exercise bike, or jogging, plus a daily 15 min walk, which has put my daily intake (when I take off the suggested 3500 calories per week for weight loss) at around 1500. At the moment my MFP is set at 1200, then I add the exercise so I maybe take in 1300-1400 cals per day on average. I would love to lose another maybe 10 lbs in total, although I know this will take a while and may be a bit too optimistic.

I'm 5'7 and weigh 146lbs at the moment.

Any advice appreciated!
Thanks

jdad1

if all your calculations are correct then aim for the 1500 mark and be patient. The last 10 pounds or so can be a pain, they are stubborn. Just keep it up, sounds like you have the right idea.

ellend17

Thanks

I think what I'm asking is - should I increase my calories on MFP to say 1400/1500 a day even if i don't do any exercise on top of that, or should i stick with it at 1200 and continue adding the exercise i do as i do it and aiming for that many calories, even if it's less that the 1500?

Hope that makes sense..so many numbers to try and keep track of!

nikilis

1400 to 1500 sounds reasonable as a jumping off point, well done for looking up your TDEE.

just weigh yourself every day or second day or as much as you can over the next few weeks.

or:

redo your TDEE without the exercise, make that your MFP goal, and then log your exercise on MFP like you would food.

this means if you have a rest day you will be within your calorie limit. <<<<< this is probably the best idea, and what most people would recommend.

Mads1997

I always take the KISS approach. Continue with MFP, log and eat back your exercise cals.

SuMcP

The MFP calculations are often a bit harsher than TDEE - 20%, which is what is recommended for 1lb / week loss, but either are ok. If you use TDEE - a% then don't log your exercise at actual burn levels (most people record them, but with a burn value of 1). Otherwise set your MFP goal to lose .5lb per week as it helps you normalise and get ready for maintenance. The last few pounds do seem to like hanging on though, so stick with it and be patient.

ellend17

Thank you! That sounds like a sensible approach! Working out my TDEE without exercise and then adding it on - seems so obvious now! I thought because MFP set it automatically at 1200 that anything over that would gain weight (which is a stupid mindset to have I know) but I've gained a little through eating too little anyway so increasing should be (hopefully!) the perfect solution.

Thanks!

Sawjer

Katch-McCardle: http://iifym.com/tdee-calculator/

Tell me the number

ellend17

With it set to little/no exercise it comes out as 1812...

nikilis

With it set to little/no exercise it comes out as 1812...

1400-1500 then log your exercise to eat more.

track your weight to confirm loss or gain, continue as is or adjust by 100 accordingly. problem solved.

Sawjer

I would stick to 1500 max, any excercise you do would just be a bonus. Just make sure you are tracking absolutely every intake off food and fluids and I mean everything, no cheating or it will simply not work.

If you wanna get some extra weight off before your holiday go running and moved down to 1400 per day

Also simple things like lots off water and having green tea helps. Also dropping all fizzy drinks full stop and you will see a massive difference, and feel it!.

Hope this has helped.

nikilis

I would stick to 1500 max, any excercise you do would just be a bonus. Just make sure you are tracking absolutely every intake off food and fluids and I mean everything, no cheating or it will simply not work.

If you wanna get some extra weight off before your holiday go running and moved down to 1400 per day

Also simple things like lots off water and having green tea helps. Also dropping all fizzy drinks full stop and you will see a massive difference, and feel it!.

Hope this has helped.

consensus. oooh yeh.