Help with understanding this stuff.

faithchange
faithchange Posts: 311 Member
edited December 2024 in Health and Weight Loss
OK. I was at 1700 on my daily calories or BMR, I exercise 6 X a week and burn anywhere from 500-800 calories. I was eating some of my exercise calories back (about 200). I had some loss in both weight and inches, until the last three weeks. My TDEE was around 2600 (but I did extreme exercise since I said I worked out 6-7 times weekly).

Now, I've set my calories at 1595 or BMR. Side note: I'm a 39 year old female, 5'8 175lbs. A person on MFP said I should have a TDEE of 2300 (somewhere around that..sorry forgot). They are calculating on moderate exercise, which makes more sense.

The recommendation is to reset my calories at 1595 (which I did)...then to log my exercise and eat up to 1916 calories. However, my net or deficit would be up to 1446. Is this all still good? I used to think that people recommended not going over 1200 net??

What do you all think?

I want to still lose 25-30lbs...possibly a few more inches.

Thanks

Replies

  • FrugalMomsRock75
    FrugalMomsRock75 Posts: 698 Member
    OK. Going back 2 weeks on your diary, and adding ONLY real exercise, you average at least 10 hours a week of exercise. So, using your stats and this website: http://scoobysworkshop.com/calorie-calculator/

    JUST calculating it at the 5-6 hours of strenuous exercise (which is less than where you could go) and subtracting 15%, it puts you at 2266 a day. That's with the deficit and with the exercise figured in, so you should aim to eat right around that number (eating back exercise calories would put you at/near maintenance).

    Change it to the 7+ hours, and it bumps up to 2496. Again-with the deficit already figured in.

    I'd personally set it at around 2300 and give it a couple weeks (it isn't going to happen instantaneously; we didn't get fat overnight ;) ), and then see where you're at.

    But you already know how I feel about it. :p
  • faithchange
    faithchange Posts: 311 Member
    OK. Going back 2 weeks on your diary, and adding ONLY real exercise, you average at least 10 hours a week of exercise. So, using your stats and this website: http://scoobysworkshop.com/calorie-calculator/

    JUST calculating it at the 5-6 hours of strenuous exercise (which is less than where you could go) and subtracting 15%, it puts you at 2266 a day. That's with the deficit and with the exercise figured in, so you should aim to eat right around that number (eating back exercise calories would put you at/near maintenance).

    Change it to the 7+ hours, and it bumps up to 2496. Again-with the deficit already figured in.

    I'd personally set it at around 2300 and give it a couple weeks (it isn't going to happen instantaneously; we didn't get fat overnight ;) ), and then see where you're at.

    But you already know how I feel about it. :p

    Sorry...sent you the message before seeing this. I guess I have always been eating too little? WOW
    I get lost with the deficit figured in part. Should I put the 2300 and not log exercise or if I log...just not eat it back...right. LOL!
  • faithchange
    faithchange Posts: 311 Member
    OK. Going back 2 weeks on your diary, and adding ONLY real exercise, you average at least 10 hours a week of exercise. So, using your stats and this website: http://scoobysworkshop.com/calorie-calculator/

    JUST calculating it at the 5-6 hours of strenuous exercise (which is less than where you could go) and subtracting 15%, it puts you at 2266 a day. That's with the deficit and with the exercise figured in, so you should aim to eat right around that number (eating back exercise calories would put you at/near maintenance).

    Change it to the 7+ hours, and it bumps up to 2496. Again-with the deficit already figured in.

    I'd personally set it at around 2300 and give it a couple weeks (it isn't going to happen instantaneously; we didn't get fat overnight ;) ), and then see where you're at.

    But you already know how I feel about it. :p

    Sorry...sent you the message before seeing this. I guess I have always been eating too little? WOW
    I get lost with the deficit figured in part. Should I put the 2300 and not log exercise or if I log...just not eat it back...right. LOL!

    How do you feel about it? LOL! Am I doing this all wrong friend? Also, I understand...no eating back exercise with these numbers. :)
  • FrugalMomsRock75
    FrugalMomsRock75 Posts: 698 Member
    That's correct; it would already include your exercise. You can log it as 1 calorie (to keep track of minutes exercised), or you an track it regularly and just not eat them back. I log mine just so I know (and because I watch my net calories as well so they don't get too low on a bigger workout day-even though I haven't had one lately), and then don't eat them or have them as a cushion on a day I'm really hungry. :)
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