Advice on calories to consume for TDEE -20% and fast days.
Givemewings
Posts: 864 Member
Ok, so I am going to try TDEE-20%. I used scooby's calculator to help me. As I do two fast days at around 600 cals, on my other days my goal is around 1800, which seems a lot to me, but I am going to try it and see what happens. I will be eating exercise calories too , or at least some of them . What do you think? Is this a good plan? Any advice welcome! I have 11lbs left to goal weight , or at least what I think should be my goal weight.
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Replies
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First, if you are basing your cals on TDEE, you don't eat back exercise cals (assuming what you calculated was actually TDEE...).
Second, how are you balancing your 2 fast days with the 5 "feed" days based on that TDEE-20% number?0 -
Whenever I input my calories I post the same stats on scoobysworkshop I keep getting different numbers.
height 5"4
Age 38
current weight 180
body fat 35%
work out level not sure I work out 5 days a week for 25 minuets is this moderate
tdee want to do at least a 15% cut on it. right now I am doing the metabolic reset .0 -
you are mixing up two different methods for calorie reduction. either do TDEE -20% or do 5:2 fasting.
dont do both.0 -
I used Scooby's TDEE calculator and put the activity level in as desk job with little exercise. I suppose this is not strictly TDEE. This gave me the total for the week. I then took off my fast day calories then divided the remaining calories by 5 to work out my calories for the other 5 days.
As my exercise level can change from week to week I thought it would be better to add on the exercise calories in this way.0 -
I used Scooby's TDEE calculator and put the activity level in as desk job with little exercise. I suppose this is not strictly TDEE. This gave me the total for the week. I then took off my fast day calories then divided the remaining calories by 5 to work out my calories for the other 5 days.
As my exercise level can change from week to week I thought it would be better to add on the exercise calories in this way.
but the 5:2 methodology is to eat at maintnenace 5 days and 500 cals the other 2, which creates the deficit. doing it on TDEE-20% means you are creating a deficit twice.
you also said you were on your last 11lbs, so you should only be aiming for a loss of TDEE-10%/15% anyway!0 -
I used Scooby's TDEE calculator and put the activity level in as desk job with little exercise. I suppose this is not strictly TDEE. This gave me the total for the week. I then took off my fast day calories then divided the remaining calories by 5 to work out my calories for the other 5 days.
As my exercise level can change from week to week I thought it would be better to add on the exercise calories in this way.
Sounds reasonable, albeit a little overcomplicated to me. But if you can do it, go for it.
However, do you really have a desk job and get little exercise? If not, then you didn't really calculate TDEE, and your deficit will be that much bigger.0 -
I used Scooby's TDEE calculator and put the activity level in as desk job with little exercise. I suppose this is not strictly TDEE. This gave me the total for the week. I then took off my fast day calories then divided the remaining calories by 5 to work out my calories for the other 5 days.
As my exercise level can change from week to week I thought it would be better to add on the exercise calories in this way.
but the 5:2 methodology is to eat at maintnenace 5 days and 500 cals the other 2, which creates the deficit. doing it on TDEE-20% means you are creating a deficit twice.
you also said you were on your last 11lbs, so you should only be aiming for a loss of TDEE-10%/15% anyway!
Yea, this.0 -
Hi TavistockToad, thanks for your advice. I realise I may be complicating things using two methods, but prior to starting 5:2 I was just using MFP to calulate my daily calories, and unfortunately this will not work if you are doing 5:2. So I used the TDEE calculator to see how many calories I should be eating then divided them up through the week, taking into account the two fast days of 500.0
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Agreed, don't do both. I actually read an article saying that IF wasn't good for women, specifically, but is ok for men. I'll see if I can find the article and send it to you.0
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Hi TavistockToad, thanks for your advice. I realise I may be complicating things using two methods, but prior to starting 5:2 I was just using MFP to calulate my daily calories, and unfortunately this will not work if you are doing 5:2. So I used the TDEE calculator to see how many calories I should be eating then divided them up through the week, taking into account the two fast days of 500.
i understand that, but as i say, you are creating a deficit twice.0 -
Hi TavistockToad, thanks for your advice. I realise I may be complicating things using two methods, but prior to starting 5:2 I was just using MFP to calulate my daily calories, and unfortunately this will not work if you are doing 5:2. So I used the TDEE calculator to see how many calories I should be eating then divided them up through the week, taking into account the two fast days of 500.
Then don't use TDEE-20%... use TDEE.
The 2 fast days will create the deficit for you. So if TDEE is 2000, you eat 2000 5 days a week, and 600 2 days a week, those 2 days put you in a deficit for the week. You don't need to reduce TDEE to create a deficit, the 2 fast days do it for you.0 -
Ok, thanks. I only worked out TDEE-20% to know how much of a deficit I needed calorie wise. I haven't actually given myself a double deficit.0
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Whenever I input my calories I post the same stats on scoobysworkshop I keep getting different numbers.
height 5"4
Age 38
current weight 180
body fat 35%
work out level not sure I work out 5 days a week for 25 minuets is this moderate
tdee want to do at least a 15% cut on it. right now I am doing the metabolic reset .
25 minutes 5 days a week would be in the light category, as it is less than 3 hours per week...I usually go by how much time I spend working out not number of times when calculating.
Edit to add: How much does it vary by? 20-50 cals or a few hundred? Do you change any of your input numbers when using the calculator?0 -
Ok, thanks. I only worked out TDEE-20% to know how much of a deficit I needed calorie wise. I haven't actually given myself a double deficit.
so you use that figure to work out how many calories you eat on the 5 feed days? and then have 2 500 cal days?0 -
Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.0
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Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.
riiiiiiiiight.
well if it works for you then great!0 -
Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.
Again, as travis said... you are creating a deficit twice. Don't use TDEE - 20%, just use TDEE.
And you're missing the bigger point. 5:2 is maintenance for 5 days, fast for 2 days. Maintenance is ~ 1775 for you. Eat 1775 for 5 days, then fast for 2 days. You're over thinking it.0 -
Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.
Again, as travis said... you are creating a deficit twice. Don't use TDEE - 20%, just use TDEE.
And you're missing the bigger point. 5:2 is maintenance for 5 days, fast for 2 days. Maintenance is ~ 1775 for you. Eat 1775 for 5 days, then fast for 2 days. You're over thinking it.
agree with the overthinking, but she isnt actually doing 5:2, just eating her weekly TDEE -20% calories in the style of 5:2.... i think....0 -
Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.
Again, as travis said... you are creating a deficit twice. Don't use TDEE - 20%, just use TDEE.
And you're missing the bigger point. 5:2 is maintenance for 5 days, fast for 2 days. Maintenance is ~ 1775 for you. Eat 1775 for 5 days, then fast for 2 days. You're over thinking it.
agree with the overthinking, but she isnt actually doing 5:2, just eating her weekly TDEE -20% calories in the style of 5:2.... i think....
So on the 5 feed days she's actually a bit over TDEE, then way under on the 2 fast days, so weekly cals balance out to TDEE - 20%?0 -
Thanks for answering again. My TDEE -20% was 1479 ( desk job with little exercise). So I worked out the weekly calories by multiplying this by 7 which brought me to 10353 calories. I subtracted 1200 calories for my fast days which brought me to 9153 calories. Then I divided this up between the remaining 5 days which meant I should consume 1830 calories on those days. I hope this is a little clearer. Thanks for sticking with me.
Again, as travis said... you are creating a deficit twice. Don't use TDEE - 20%, just use TDEE.
And you're missing the bigger point. 5:2 is maintenance for 5 days, fast for 2 days. Maintenance is ~ 1775 for you. Eat 1775 for 5 days, then fast for 2 days. You're over thinking it.
agree with the overthinking, but she isnt actually doing 5:2, just eating her weekly TDEE -20% calories in the style of 5:2.... i think....
So on the 5 feed days she's actually a bit over TDEE, then way under on the 2 fast days, so weekly cals balance out to TDEE - 20%?
this is making my head hurt....
she worked out a weeks worth of TDEE -20% calories, then of that figure, split it up into 2x 600 calorie days and the rest as 5 normal days.... now i think its double counting again... i didnt before!!!!0
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