tdee set to sedentary, eating exercise calories

psicocat

Hiya

My weight has plateaued for the last 11 weeks now after cutting my calories down over the last year to eventually 1200, so as of yesterday i started on tdee at sedentary - 20% and eating exercise calories.

Now I'm not asking if this is right or about setting to an activity level and not eating calories, I've got my plan set and I'm happy with it.

What would be nice is some success stories using this method as motivation and encouragement, or maybe this didnt work for you and why it didnt.

Looking forward to hearing your stories

jen_fitnhappy

Bump, since I'd like to hear too!

Alta2000

When I started the TDEE I had also set it to sedentary and was eating back the calories because I had a very different exercise schedule and type of workout. As I understood my caloric needs and how my body reacted when I exercised a lot, I have changed it to TDEE with exercise. Days that I do extremely strenuous exercising, beyond what I would normally do, ie, I walked 7 miles, when I only do 2 miles regularly, then I eat extra that day. Or if I had been unable to workout for 3-4 days, then I reduce the amount I eat by a few hundred. I am trying to learn how to regulate my eating and how my body reacts because I do not want to depend on logging after I reach my goal weight.

lauren3101

I upped my cals too a few months ago. I was never a major undereater, probably averaging about 1500 a day, but my weight loss had stalled. I upped to 1850 - 1900 a day and it picked up again, and now I steadily lose between 1 and 2lb a week (when I stick to it ). My settings are TDEE at lightly active - 20%, which is basically the same thing as yours. The only reason I chose this is because my exercise routine rarely changes, so I find it easier than logging all the exercise.

You will probably experience an initial gain if you've been undereating a while, but don't worry, it comes off in the end. Patience is key.

travlinjess

I like using this method…I used my BMR and TDEE as a guide for an intake base and eat 75-100% of my exercise calories back. I find this works for me as I'm truly sedentary, aside from my workouts, and my exercise varies so much that I burn a different amount each day.

I eat ~1500 cals on my rest day (1x a week) and up to 1900 on workout days (depending on cals burned).

Anyway, I am losing weight at a nice steady pace and am happy with my set-up.

Hope you're able to break through your plateau!

IamDianna

Bump - me too!

PlayerHatinDogooder

I'm on maintenance and that's what I do. I keep my set my activity to sedentary and just log all my workouts, dog walks etc., so far I've been maintaining for about two years.

ChetThaker

I like using this method…I used my BMR and TDEE as a guide for an intake base and eat 75-100% of my exercise calories back. I find this works for me as I'm truly sedentary, aside from my workouts, and my exercise varies so much that I burn a different amount each day.

Same for me. My exercise and activity levels vary day-by-day and I too am mostly sedentary the rest of the time so eating back exercise calories works better for me and I'm losing 1-2 llbs per week no having seen things slow down to around 0.5 llbs per week.

psicocat

good to see this working for people, feel more confident now thank you

affacat

i'm a guy, so my numbers are different, but tdee worked for me.

i had stalled for about 1.5 months at 150 despite burning a ton of calories (walk/jog/running 13 miles mon through fri) and only eating around 1600 cals. i wasn't using this site, and i hadn't researched anything, just put a diet together... so did not realize i was undereating. i'd lost 20+ pounds that way, and didn't feel hungry, so didn't realize anything was wrong.

after some time spent here:
1) i shortened my workout considerably (1/3 the time), increased intensity. according to calculators, i burn half the cals.
2) i increased my food intake by 400-500 a day (i am for 2000-2100 cals).

despite burning less and eating more, i started losing weight again. i did not have a weight gain period, though i expected to.

it's scary though. i still need to add some more cals to my workout days, but it still seems wrong to add cals to lose weight, even if it's already worked for me.

psicocat

nice to see it working, anyone else?

SavvyGurl0528

My results were quite the opposite. I was eating at 1200 calories and stalled. Went to TDEE-20%, set at sedentary AND ate back my exercise calories. Unfortunately, weight loss never kicked back in and for the past 2 to 3 months, I have lost and regained and lost and regained the same 3 pounds. I am currently working with the guys at IPOARM. I am now eating at TDEE for a week or two to get my metabolism "back in shape" and then will go down to TDEE-20%, set at lightly active and not eat my exercise calories. I am glad they are willing to help me out.

Good luck and hope all goes well for you!

krickeyuu

I started by setting my calories to TDEE, sedentary, for my GOAL weight (probably was equal to -20%) and eating that plus eating back exercise calories. It works quite nicely in my opinion. I am actually pretty sedentary though, I have a desk job and I don't cook or clean house during the week. I do all of my housework, grocery shopping and cooking on the weekend so I often log that because it is sustained activity.

HeidiCooksSupper

Not a recommendation but what I'm doing which is working for me for now:

I'm still at the beginning of the journey but have decided to set my calories to sedentary TDEE-20% and not eat back exercise. I spur myself on to exercise with the days I just can resist going over with some evening snacking. As I really talk myself out of evening snacking and increase exercise, I may change this. But right now it's working and these ten weeks I have lost an average of about a pound and a half per week.

MissJen84

I hit a plateau, I've fought the same 2 pounds for about 2 months. I just reset my calories to tdee (seditaty ) -20% which is about 1600. I probably should have set it higher ( I work out 3-4 days a week) but that was 1888 and I've only been eating 1200-1400 a day so I thought that was too big of a jump. I don't think I'm going to count my exercise calories for now and see how it goes...I hope it works for me, I'm in a wedding in about 2 months!

xstarxdustx

bump.

psicocat

hiya, do you eat below you bmr everyday? hows your energy levels?

psicocat

Well i started Sunday and have gain 4 1/2 lb 5 days, am assuming its water, change in calories etc and not permanent.

Alta2000

Well i started Sunday and have gain 4 1/2 lb 5 days, am assuming its water, change in calories etc and not permanent.

In order to gain 4lbs, you must be eating 3500x4 ABOVE your daily calories.

MissJen84

Well i started Sunday and have gain 4 1/2 lb 5 days, am assuming its water, change in calories etc and not permanent.

In order to gain 4lbs, you must be eating 3500x4 ABOVE your daily calories.

Alot of sodium and eating late can make you weigh heavy too... Weigh in a couple days and maybe you will have better results. I'm down almost 2 pounds since Monday which is when I raised my calories.

baileybiddles

Well i started Sunday and have gain 4 1/2 lb 5 days, am assuming its water, change in calories etc and not permanent.

In order to gain 4lbs, you must be eating 3500x4 ABOVE your daily calories.

Not necessarily. Depending on her sodium intake for the week, she could be carrying a good amount of water weight. If she has eaten out within the past few days, that could do it. Also, if she isn't weighing herself first thing in the morning, she's also weighing the food in her stomach from the day that hasn't passed through yet.

craigmandu

Well i started Sunday and have gain 4 1/2 lb 5 days, am assuming its water, change in calories etc and not permanent.

Could be alot of retention, especially if your sodium levels have spiked...that's a decent amount of retention though.

I know you probably do this but, are you being accurate with your calories in and exercise cals burned?

Also, it takes different people different amounts of time to "acclimate" to a sharp increase in calories. Some level out after 2 weeks, some it takes longer, like 4 weeks.

So I would give it at least another couple of weeks before you re-assess...keep weighing yourself and if it doesn't "settle" down, then you may need to make some "adjustments".

I wish you great success!

psicocat

Hi

Yeah I am as accurate as I can be and under log my activity incase it amounts are over, I log everything and weigh everything lol i am like a mad woman

paintlisapurple

Bump

TheEffort

I'm on maintenance and that's what I do. I keep my set my activity to sedentary and just log all my workouts, dog walks etc., so far I've been maintaining for about two years.

Same here.

BeachIron

I just checked your diary and it looks like you're at 1450, not 1200. Is that correct?

This is just me, but I have found that I cannot lose weight unless I do these 3 things:

(1) weigh and measure everything that I consume;

(2) exercise at least 5 days a week and be very careful with how many calories I record as burned, and only record "real exercises," not walking, cleaning, etc. unless that is used as a serious underestimation. I currently run only about 20-25 km a week but I do it in sand and I lift weights between 60-90 minutes 4 days a week. I'm in the process of losing weight again after a bulking cycle and I found, once again, that this is key. For example, while I did record walking as exercise today, I spent 8 hours on the beach today playing with my kids and constantly carrying stuff back in forth through sugar sand and I recorded that as 1 hour of 2mph pace and 1 hour of 3 mph pace. I only sat for about 2 hours during that time; and

(3) use the sedentary or moderately active settings depending on how active I am.

You also have other health problems that are giving you fits with moving around. That means that you are probably right with the sedentary setting. I will also highly recommend strength training to help with muscle building and/or muscle maintenance as you lose. It made all the difference for my wife and she also has a variety of health issues.

psicocat

yeah 1450 is my tdee - 20% i sometimes eat all my exercise calories if its a hungry day, mostly i stick to a max of 80%

i exercise in some way everyday, i do log walking as that is my main exercise at the moment, most other stuff is a no no at the moment.

i weigh everything that passes my lips and am accurate. Same with exercise, i just number on a couple of sites and on a mobile app i have and go with the lowest.

So think i am doing all i can, just need to wait for the weight to start heading down now

257_Lag

The method that you are using is exactly what I have used except for the first few weeks while I learned what was what. Works for me!

As far as breaking a stall, my sister was stuck for 5 months eating 1200. I urged her to follow our method and after 3 weeks at 1600 and eating at least half of her exercise calories back she started losing again.

EJSunflower

I changed my setting to sedentary as well(I work from home and sit at a desk most of the day) and have found that this setting has worked great for me. I eat back most of my exercise calories on work out days and did finally lose more weight as long as i'm consistent I know i'll drop more with this method. Also I do 45 min of cardio and about 30 min of weight training at least 4 days a week...I've also worked at increasing my protein intake to support and assist with muscle gains that is also helping me lose..more muscle more fat burning...

BeachIron

yeah 1450 is my tdee - 20% i sometimes eat all my exercise calories if its a hungry day, mostly i stick to a max of 80%

i exercise in some way everyday, i do log walking as that is my main exercise at the moment, most other stuff is a no no at the moment.

i weigh everything that passes my lips and am accurate. Same with exercise, i just number on a couple of sites and on a mobile app i have and go with the lowest.

So think i am doing all i can, just need to wait for the weight to start heading down now

I agree. Patience is a good approach. Otherwise you run the risk of pushing your calorie consumption down too fast.

Also, running the risk of pushing too hard here, but if you can figure out a way to lift weights, then do so. Contrary to popular belief, it can solve a lot of problems with lower back, shoulder and knee pain by strengthening those muscle groups. I've seen this work for friends with these issues as well as fibromyalgia. Talk to your doctor, don't be afraid to find a doctor with sports experience, and work into it with caution.

Rachelmilloy

Bump!