Apologies for the same annoying question but...

your TDEE for a sedentary lifestyle is 1520, so you are eating what would be maintenance if you didn't exercise. because you do this will give you a deficit, so you should loose.

people will tell you to eat more or to eat less.

in the end just check your weight in two weeks and adjust up, down or stay the same depending if you are loosing too much, just right or not enough. just like goldylocks. people will say a lot of things, your own experimentation is more valuable than vague opinion.



I would say you would be fine on what you are on. if you have to stop exercising and want to keep loosing

1520 x .8 = your healthy deficit.

also TDEE = BMR x activity level. sedentary is 1.2

So with my un-logged exercise cals (HRM says between 200-500 cals depending on what day, but like i say i don't 100% trust it) I'd be eating correctly to lose weight? or do I need to cut the food down more?

Today as an example:

Cals I will eat: 1560
Exercise cals according to HRM: 406
Total = 1154 - which is under my BMR??

this is hard to say. I'm not sure how accurate your HRM is and your BMR probably has a variance in it also.

I think you just need to track the loss for a week, see how much it is and go from there, people seem to say 1/2lb to 1lb a week when your trying to lose only fat and close to your goal.

if you are worried go up by 100 and check your weight / BF% in a week.

you're confused because everyone has a different opinion about it. You have to find something that works for you.

I've done all the calculations every which way to Sunday, and I can say with absolute certainty and confidence that MFP is right on. The only difference is on rest days, I don't get to eat 2500 calories or whatever, which is what I do if I just eat a constant amount. So, I finally, after years of yo-yoing between many different methods, set my MFP account as sedentary and eat back most exercise calories, and it works out to exactly the same as if I use the "In Place of a Road Map" or "Fat2Fit" or any other. It always works out exactly the same. So, it kind of doesn't matter what method I use. the reason I picked MFP is like I said, on rest days, I eat a little less, which to me makes sense. I'm losing weight, body fat, and my waist line, which are my goals. So, as long as I hit my goals, I feel like I'm doing the right thing. I've been at this for years and have had all the frustrations of plateaus and everything else, and have worked through all that and have determined in the end that MFP is pretty much right on the money.

Do this, figure out what MFP gives you, plus add the calorie burn from a typical workout. then go to Fat2fit or whatever else, and figure out what they say. I bet they will be pretty identical. They are in my case. So, then, you just pick which ever thing you like. With a Fat2Fit method, your calories remain consistent everyday because your workouts and activity level are already calculated in. Some people like that because it's easy. On the other hand, using MFP, working out is motivating because I get more calories to eat, and sometimes I workout twice in one day, or if I have a rest day my calories are less, so I think it's more reflective of my activity level. Also, if I have several rest days in a row, like if I have a family emergency or something, I'm not eating way above where I should, I track for sedentary, and I'll still losre if I stay on track. Using Fat2Fit, you will be eating at a level for an active person, but will be inactive for some period of time. So, you will likely miss your goals.

Anyway, these are some thoughts on the whole thing. Feel free to ask me anything. I've been through it all. I don't know everything, but I think people make too much of all this. It's kind of easy. Well, it's easy on paper. Sticking to it is hard.

Wow, the above is so wrong. Go to fat2fitradio.com and see for yourself as I put in your stats. Your TDEE which has activity meaning exercise included is 2077 if you did exercise 3-5 hrs a week. Your BMR is 1273. If you are wanting to lose cut about 10% from your TDEE and eat that, don't cut more as you really don't need to lose more based on your numbers and its a small amount.. You don't eat back exercise calories as they are factored in. TDEE and MFP figures are not one in the same. You are not sedentary so throw that idea out. If you did not exercise then yes eat around 1600 but since you clearly do, fuel your body.

If you still are confused search the thread; In Place of a Road Map.

yep, she could probably eat more. just suggesting experimentation to get to the right number.

but yeh. theres only one way to do everything. thanks for the reminder.

Oh seriously lose the attitude. Trying to explain to her what TDEE really is and that exercise calories are not included and that she is not sedentary. No there isn't one way that's the right way, but having correct information on a particular way is key wouldn't you agree?

Well, one of the reasons you're confused is you are shopping for different anwsers and you are getting them. You have the tools here are MFP available to set a 1/2 lb per week deficit and follow it. You are very close to goal weight. Loss will be slow. Use the tools you have. If you throw it out to the forum, you're going to get a forum full of answers. Pick a plan, run with it. Adjust according to results.