Help finding TDEE and Calorie Deficit???
elijhasmomma
Posts: 270 Member
Ok...so be it healthy or not...I'm very overweight right now and am trying to get a jump start on my diet to keep the motivation going and to gain my stamina back. After getting pregnant I gained about 60-65lbs which currently brings me to a grotesque 277lbs at 5'9. My son is now 17months and I have yet to budge my weight. I was prescribed Xenical 120mg which blocks 30% of the fat consumed in each of my 3 main meals. My BMR by calculation is 2,071. I have been doing about 45-60 minutes of Zumba and jogging/walking 6x a week giving me a 900-1100 cal burn per day. I eat no more then 1,600 cals IF that each day as well. I already know in order to get to a 4lb loss per week I need to have a deficit of 14,000 cals. I get 7,00 cals from my exercising (1,000 perday give or take) so now I'm looking to get a 1,000 cal deficit from my eating each day as well. I know some people will say it is not healthy to have a 1,000cal deficit a day but keep in mind I'm extremely overweight, have no health problems (blood work xrays CT scans have all been done showing no issues what so ever). I want to make the most of my diet and this aid my dr prescribed me for the two months he is allowing me to use it before I come off it and start to keep losing and tone my body up. So I guess in essence, my question is...how do I calculate my calorie deficit?? I was doing an equation similar to this and probably have been extremely off!! ex:: I eat 1,425 cals. I burned 1,130. I added my cals burned (1,130) with my BMR (2,071)=3,201. I then subtracted the cals I ate (1,425) from my first answer (3,201) and got 1,776. Is that my calorie deficit? I'm sooooooooooo confused:noway: :grumble: :sad:
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Replies
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a good site to go to get your TDEE and BMR is : http://scoobysworkshop.com/accurate-calorie-calculator/
from the TDEE value as a deskjob then minus off the 1000 cals per day to lose 2 lbs. per week and that is your goal calories. then eat back most of your exercise calories and you will drop weight at healthy rate and your body will stay healthy.0 -
1. Make sure you are getting PLENTY of protein. It will help your weight loss goals tremendously.
2. DO NOT go for 4 pounds a week weight loss. Make 2 or maybe 2.5lbs your GOAL. If more comes off, thats alright. But try not to shoot TOO high.
3. You should eat at least your BMR. It is the suggested number of calories given a balanced and nutritious diet to ensure you get your nutrients and protein.
4. Toss the fat pill and instead eat healthier. If you are getting so many calories a day from fat that you need a pill to reduce it, you should just EAT LESS FAT. Go for a 50/30/20 breakdown of carbs, protein, fats.
Remember to not OVER do it. The hard part about weight loss is realizing that if you work too hard at it, it will stall and stop.0 -
Someone already linked you to Scooby's calculator, that's what I would suggest. But I honestly think you would be better off aiming a little lower. A healthy weight loss is up to 2 pounds a week, not more. You're going to run the risk of burning yourself out and getting bummed when things stall. You want to set yourself up for slow, long-term success that teaches you how to eat and live properly. This is likely unsustainable and will ultimately make you unhappy — possibly even lead you to gain it all back in the end.
I would suggest going to the Scooby calculator, finding your TDEE, and set the goal to eiher 15% or 20% cut on that. Then you eat that amount of calories every day for the week. I like the Scooby calculator because it averages things out for the entire week and goes by number of hours exercised, rather than MFP which I think is kind of... off in its estimates, to be frank. Eating the same amount of calories every day (TDEE -15 or 20%) seems a lot more even and easier to keep up with.0 -
1. Make sure you are getting PLENTY of protein. It will help your weight loss goals tremendously.
2. DO NOT go for 4 pounds a week weight loss. Make 2 or maybe 2.5lbs your GOAL. If more comes off, thats alright. But try not to shoot TOO high.
3. You should eat at least your BMR. It is the suggested number of calories given a balanced and nutritious diet to ensure you get your nutrients and protein.
4. Toss the fat pill and instead eat healthier. If you are getting so many calories a day from fat that you need a pill to reduce it, you should just EAT LESS FAT. Go for a 50/30/20 breakdown of carbs, protein, fats.
Remember to not OVER do it. The hard part about weight loss is realizing that if you work too hard at it, it will stall and stop.
I dnt eat a lot in fat. I only take the pills with a "fatty meal". After a year of not being able to budge my weight, my dr decided that we coul try it and see if it would help. It isn't a problem solver, just an AID. And I would never plan to lose 4lbs a week for months on end as I am aware that as you lose weight, it becomes a little harder to keep losing and you have to switch things up. This is just something I was looking at doing for about 4-5 weeks. I wouldnt plan on stopping my routines after that. I would just plan to aim lower for the more steady 2-2.5lbs a week. I'm just wanting to get a quick head start to a loooong journey I know I have ahead of me.0 -
a good site to go to get your TDEE and BMR is : http://scoobysworkshop.com/accurate-calorie-calculator/
from the TDEE value as a deskjob then minus off the 1000 cals per day to lose 2 lbs. per week and that is your goal calories. then eat back most of your exercise calories and you will drop weight at healthy rate and your body will stay healthy.
value as a deskjob.....is that sedentary? i don't work. i am a stay at home mom and other then my Zumba workouts and daily stroll, I am often at home with my son on the computer doing homework or such. (im a full time student all online). Why would I need to eat BACK my calories if I don't feel hungry? I usually leave my biggest workout that burns the last 500-700 cals of my day for about an 1-2 hours before bed. I even my cals out throughout the day so I know how much I need to put into my routine in the evening and will then have a "light" snack after my workout while my body is calming down...0 -
I was your weight, I am your height and we both have a child the same age. So, I totally get where you are coming from but I'm about 5 months into this now. Here is my suggestion. Be realistic. Aim for 1 pound a week. Anything more should be an exciting bonus! I agree with the scooby site as a good starting point. For me, I eat above my BMR and below my TDEE. I try to stick to a number as it helps me plan my days in advance. If I go over my number but stay under my TDEE (I am in the moderate category), no sweat. I don't even weigh myself often. Because honestly, when my kid is 3, I am going to be in the best shape of my life. I really do believe that!
If you need support, message me. We have a lot in common!0 -
Based on your stats, I would have you eat 2000 calories (about 2 lbs a week). Where you will see better strides is if you increase your weight training. WT increases fat loss. You may lose a little less weight, but you will maintain your lean body mass as well as your metabolism. I agree with DanaDark, eliminate a fat blocker. Dietary fat does NOT make you fat. There is no correlation between the two. In fact, many "low fat" items are overly processed and loaded with sugar and sodium. I always suggest staying as close to natural form as you can. Make you sure you eat plenty of fruits and veggies (high in fiber) and plenty of protein. This should help you out.0
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a good site to go to get your TDEE and BMR is : http://scoobysworkshop.com/accurate-calorie-calculator/
from the TDEE value as a deskjob then minus off the 1000 cals per day to lose 2 lbs. per week and that is your goal calories. then eat back most of your exercise calories and you will drop weight at healthy rate and your body will stay healthy.
value as a deskjob.....is that sedentary? i don't work. i am a stay at home mom and other then my Zumba workouts and daily stroll, I am often at home with my son on the computer doing homework or such. (im a full time student all online). Why would I need to eat BACK my calories if I don't feel hungry? I usually leave my biggest workout that burns the last 500-700 cals of my day for about an 1-2 hours before bed. I even my cals out throughout the day so I know how much I need to put into my routine in the evening and will then have a "light" snack after my workout while my body is calming down...
You're not working a desk job (stay-at-home-mom definitely doesn't count as one), so I don't know why the value as a desk job would work for you. You're working out. Be honest with the calculator, that's why it asks for your stats — so you find the RIGHT fit.
You need to eat back your exercise calories (If you're going by MFP estimates, not a flat-rate calorie intake like Scooby suggests) because otherwise you're creating to large of a deficit to be healthy in the long haul. You might be fine now, but later on, probably not.
But really, there are two ways to go about this: Go by MFP's suggestions and set your goal to lose a pound or two a week and EAT BACK your exercise calories, because that is how the site is intended to be used (otherwise you're not eating enough — the deficit is built into your day without adding exercise to it, by not eating exercise calories, you could be doubling your deficit, which is nutritionally unhealthy), or use the TDEE calculator and eat their recommended daily allowance of calories as a flat-rate setting (because this way factors your exercise in automatically).0 -
Someone already linked you to Scooby's calculator, that's what I would suggest. But I honestly think you would be better off aiming a little lower. A healthy weight loss is up to 2 pounds a week, not more. You're going to run the risk of burning yourself out and getting bummed when things stall. You want to set yourself up for slow, long-term success that teaches you how to eat and live properly. This is likely unsustainable and will ultimately make you unhappy — possibly even lead you to gain it all back in the end.
I would suggest going to the Scooby calculator, finding your TDEE, and set the goal to eiher 15% or 20% cut on that. Then you eat that amount of calories every day for the week. I like the Scooby calculator because it averages things out for the entire week and goes by number of hours exercised, rather than MFP which I think is kind of... off in its estimates, to be frank. Eating the same amount of calories every day (TDEE -15 or 20%) seems a lot more even and easier to keep up with.
This - I set my goal of 3-5 days of exercise and use that daily goal instead of entering in each exercise and guessing on the calories. It's a very comprehensie and easy to use site.0 -
Based on your stats, I would have you eat 2000 calories (about 2 lbs a week). Where you will see better strides is if you increase your weight training. WT increases fat loss. You may lose a little less weight, but you will maintain your lean body mass as well as your metabolism. I agree with DanaDark, eliminate a fat blocker. Dietary fat does NOT make you fat. There is no correlation between the two. In fact, many "low fat" items are overly processed and loaded with sugar and sodium. I always suggest staying as close to natural form as you can. Make you sure you eat plenty of fruits and veggies (high in fiber) and plenty of protein. This should help you out.
I want to get into weight training, but what can I do at home? I don't have access to a gym and I was thinking about starting some pilates using the resistance bands. The fat blocker was something added to help with the initial start of my journey. I don't eat "low-fat". I changed what I ate as far as portion size and my amount of exercise. I was a big carb eater, breads and pastas. Oh, and I had a horrible sweet tooth. The only reason I will stick with the diet aid is because my dr recommended it. I asked for the extra help, and that is what he said we could try versus phentermine because he did not want to raise my heart rate too much or cause an unwanted addiction. With that being said, I believe he knows what he is doing and has my best interest at heart (well as much as a doc can). I like to eat a lot of salads, chicken (boneless skinless breasts only) granola, fruits, and veggies. Not a big fish person. I also take a multi-vitamin every night before bed so as to make sure I am not missing out on vitamins and nutrients I need. Don't do fast food really, hence the fact I havent even had McDonalds Burger King none of that in almost 8 months and that was just because I just don't eat it. Here's my question...we wacth biggest loser and see these people losing 5, 10, 15 lbs in what, a week or two? How is that okay for them, but not for someone off cameras? Just wondering is all...I'm still quite new to this.0 -
I want to get into weight training, but what can I do at home? I don't have access to a gym and I was thinking about starting some pilates using the resistance bands.
Bodyweight training. Push-ups, pull-ups, squats, planks. I suggest the book "You Are Your Own Gym" as it goes into details with a lot of exercises and gives good instructions on how to gradually up the intensity until you can do the really hard stuff. Bodyweight workouts are absolutely a great way to strength train.
They are supervised by doctors the entire time, their diets are watched by experts, and they have personal trainers working one on one with them. It's a world apart from what most people can do at home.Here's my question...we wacth biggest loser and see these people losing 5, 10, 15 lbs in what, a week or two? How is that okay for them, but not for someone off cameras? Just wondering is all...I'm still quite new to this.0 -
Based on your stats, I would have you eat 2000 calories (about 2 lbs a week). Where you will see better strides is if you increase your weight training. WT increases fat loss. You may lose a little less weight, but you will maintain your lean body mass as well as your metabolism. I agree with DanaDark, eliminate a fat blocker. Dietary fat does NOT make you fat. There is no correlation between the two. In fact, many "low fat" items are overly processed and loaded with sugar and sodium. I always suggest staying as close to natural form as you can. Make you sure you eat plenty of fruits and veggies (high in fiber) and plenty of protein. This should help you out.
I want to get into weight training, but what can I do at home? I don't have access to a gym and I was thinking about starting some pilates using the resistance bands. The fat blocker was something added to help with the initial start of my journey. I don't eat "low-fat". I changed what I ate as far as portion size and my amount of exercise. I was a big carb eater, breads and pastas. Oh, and I had a horrible sweet tooth. The only reason I will stick with the diet aid is because my dr recommended it. I asked for the extra help, and that is what he said we could try versus phentermine because he did not want to raise my heart rate too much or cause an unwanted addiction. With that being said, I believe he knows what he is doing and has my best interest at heart (well as much as a doc can). I like to eat a lot of salads, chicken (boneless skinless breasts only) granola, fruits, and veggies. Not a big fish person. I also take a multi-vitamin every night before bed so as to make sure I am not missing out on vitamins and nutrients I need. Don't do fast food really, hence the fact I havent even had McDonalds Burger King none of that in almost 8 months and that was just because I just don't eat it. Here's my question...we wacth biggest loser and see these people losing 5, 10, 15 lbs in what, a week or two? How is that okay for them, but not for someone off cameras? Just wondering is all...I'm still quite new to this.
Everything you can do at the gym you can do at home and there are workout programs (p90x or chalean extreme) or you can do something like strong lift 5x5 or even just go onto www.bodyrock.tv .0 -
Based on your stats, I would have you eat 2000 calories (about 2 lbs a week). Where you will see better strides is if you increase your weight training. WT increases fat loss. You may lose a little less weight, but you will maintain your lean body mass as well as your metabolism. I agree with DanaDark, eliminate a fat blocker. Dietary fat does NOT make you fat. There is no correlation between the two. In fact, many "low fat" items are overly processed and loaded with sugar and sodium. I always suggest staying as close to natural form as you can. Make you sure you eat plenty of fruits and veggies (high in fiber) and plenty of protein. This should help you out.
I want to get into weight training, but what can I do at home? I don't have access to a gym and I was thinking about starting some pilates using the resistance bands. The fat blocker was something added to help with the initial start of my journey. I don't eat "low-fat". I changed what I ate as far as portion size and my amount of exercise. I was a big carb eater, breads and pastas. Oh, and I had a horrible sweet tooth. The only reason I will stick with the diet aid is because my dr recommended it. I asked for the extra help, and that is what he said we could try versus phentermine because he did not want to raise my heart rate too much or cause an unwanted addiction. With that being said, I believe he knows what he is doing and has my best interest at heart (well as much as a doc can). I like to eat a lot of salads, chicken (boneless skinless breasts only) granola, fruits, and veggies. Not a big fish person. I also take a multi-vitamin every night before bed so as to make sure I am not missing out on vitamins and nutrients I need. Don't do fast food really, hence the fact I havent even had McDonalds Burger King none of that in almost 8 months and that was just because I just don't eat it. Here's my question...we wacth biggest loser and see these people losing 5, 10, 15 lbs in what, a week or two? How is that okay for them, but not for someone off cameras? Just wondering is all...I'm still quite new to this.
Everything you can do at the gym you can do at home and there are workout programs (p90x or chalean extreme) or you can do something like strong lift 5x5 or even just go onto www.bodyrock.tv .
I've tried the P90X. I was only able to do it for about 2 1/2 weeks. I have a prior back injury from when I was thirteen that has left a chip in spine which hinders me from being able to really get up and down off the floor that fast. The banana roles and so forth really set me back. That's why I was hoping yoga or pilates could be something that would help with toning and tightening. I intend to get some dumb bells to keep at home and as I mentioned, some resistance bands to work with. This is why right now I just want to focus on getting some of the weight off, a good 20-25lbs so I can start strength training and weight lifting, because right now at 277lbs it just is not plausible. All my weight hangs around my stomach and chest (top-heavy). oh and my arms, im def interested in slimming and toning my arms! I guess the thing is, I'm not really trying to be talked out of aiming for 4lbs a week. I know that if I don't make it to 4lbs then that's ok because any weight lost is a good weight loss (fat loss anyway) but I dnt believe in setting my standards low when I know it can be done. Guess I'll just have to trial and error until I find the right number for me. Thanks0 -
Based on your stats, I would have you eat 2000 calories (about 2 lbs a week). Where you will see better strides is if you increase your weight training. WT increases fat loss. You may lose a little less weight, but you will maintain your lean body mass as well as your metabolism. I agree with DanaDark, eliminate a fat blocker. Dietary fat does NOT make you fat. There is no correlation between the two. In fact, many "low fat" items are overly processed and loaded with sugar and sodium. I always suggest staying as close to natural form as you can. Make you sure you eat plenty of fruits and veggies (high in fiber) and plenty of protein. This should help you out.
I want to get into weight training, but what can I do at home? I don't have access to a gym and I was thinking about starting some pilates using the resistance bands. The fat blocker was something added to help with the initial start of my journey. I don't eat "low-fat". I changed what I ate as far as portion size and my amount of exercise. I was a big carb eater, breads and pastas. Oh, and I had a horrible sweet tooth. The only reason I will stick with the diet aid is because my dr recommended it. I asked for the extra help, and that is what he said we could try versus phentermine because he did not want to raise my heart rate too much or cause an unwanted addiction. With that being said, I believe he knows what he is doing and has my best interest at heart (well as much as a doc can). I like to eat a lot of salads, chicken (boneless skinless breasts only) granola, fruits, and veggies. Not a big fish person. I also take a multi-vitamin every night before bed so as to make sure I am not missing out on vitamins and nutrients I need. Don't do fast food really, hence the fact I havent even had McDonalds Burger King none of that in almost 8 months and that was just because I just don't eat it. Here's my question...we wacth biggest loser and see these people losing 5, 10, 15 lbs in what, a week or two? How is that okay for them, but not for someone off cameras? Just wondering is all...I'm still quite new to this.
That's my biggest gripe with BL, people think losing 15 pounds a week is doable. They are on a severely restricted diet, monitored by doctors and train for 8-10 hours/day. They also adjust the time frames so a week might be longer than 7 days. Also, look and see how many of these people were able to sustain their weight loss... very FEW of them because they didn't learn anything other than restrict calories and exercise like that.
If you want long term, sustainable weight loss, you need to start with realistic goals from the outset. 2 pounds/week weight loss is a sustainable, healthy life changing goal0
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