BMR, TDEE and approx calorie intake - help please!

Sapphire_Elf
Sapphire_Elf Posts: 76 Member
in Health and Weight Loss
Hi all

I am after some advice if anyone can help? I am really struggling on MFP's recommended 1200 cals a day and my weight loss has completely stalled.

Stats: 5ft 6, approx 63.5kg, 39 years old, female, run x 3 a week (5-10 miles), horse ride once a week for an hour, weights x 3 a week (Chalean Extreme programme at the moment).

I am really looking to try and shed about 7lbs or so, as I am very nearly at my goal weight, but I've ground to a total halt and I can feel the weight creeping back. I don't feel comfortable in my clothes.

Having just read through another lengthy thread, I'm a bit confused as to roughly what calorie intake I should be looking at on a daily basis... Someone (Robin?) said that you need to work out your TDEE and reduce it by about 20%.

Having used this calculator: http://www.fitnessfrog.com/calculators/tdee-calculator.html my TDEE comes out at 2145, using the option of exercising 3-5 times a week. If I take that down by 20% that gives me 1716 (so effectively 1700 cals). This seems pretty high given that MFP recommends 1200? any thoughts?

Replies

  • Deejalert
    Deejalert Posts: 13 Member
    What do you you have your goal set on in your MFP ap? Do you have it set to lose 1lb a week. If so, then the 1200 is the cals you would need to eat to lose 1lb a week with no activity. If you add your activity back into your MFP ap, it should be relatively close to the same 1700 ish that you get the other method.

    How long have you been stalled? If you remain stalled for 3 weeks, either up activity a bit or reduce your daily intake by 150 cals and monitor for 3 more weeks.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Having used this calculator: http://www.fitnessfrog.com/calculators/tdee-calculator.html my TDEE comes out at 2145, using the option of exercising 3-5 times a week. If I take that down by 20% that gives me 1716 (so effectively 1700 cals). This seems pretty high given that MFP recommends 1200? any thoughts?

    With only 7 pounds to go, I'd recommend 10-15% under TDEE instead of 20%. Or set MFP to a half pound a week and eat most of your exercise calories. It should be pretty close to the same.

    With all the exercise you're doing, I can't imagine 1200+exercise calories is any less than 1700. I lost my weight eating between 1800-2000+ after exercise.
  • Sapphire_Elf
    Sapphire_Elf Posts: 76 Member
    OK, thanks. In answer to questions I've been stalled for over six months - well I say stalled, creeping up little by little is a more accurate description!! I know that I have slipped a little in terms of what I'm eating (ie there are some empty calories in there that I need to get a hold of!) and I also know the last couple of weeks I have bit a bit lazy and only been running twice a week as opposed to three times.....

    I always get confused with the whole "to eat or not to eat exercise calories" thing but I think I'll try for the 1700 for a bit and see what happens.

    thank you :)
  • soehlerking
    soehlerking Posts: 589 Member
    What everyone said is right--but also keep in mind that when following your TDEE -20%, traditionally one does not count (or eat back) one's exercise calories b/c they're already accounted for in the calculation. Personally I know I burn about 300-400 calories in my workouts, so if you were eating back your exercise calories before, it won't be THAT big a change.
  • Sapphire_Elf
    Sapphire_Elf Posts: 76 Member
    Thank you :) LOL if I'm going for a daily "allowance" of 1700 and then eat back my exercise calories tonight after a 6 mile tempo run I'd be up somewhere around 2300 in total.... probably better not!!! :)

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