activity level for TDEE

ingeh
ingeh Posts: 513 Member
in Health and Weight Loss
Hiya, i know theres lots of threads on tdee but I need some help choosing an activity level. Im a mum to 2 boys under 2 so Im up nd down alot during the day, lots of housework and cooking. I go on walks with the pushchair and baby carrier 1-2 days a week for 1-2 hours a time.
Im doing the 30 day shred so working out every day and using my HRM to count calories and I try to eat them back. Im getting from 1200-1500 cals a day (if I work out lots I dont get hungry and dont eat a huge amount on workout days)
Im wondering if I should set tdee at lightly active 1-3 days a week and add exercise calories on and eat them back? As I go for 1-2 hour long walks twice a week that should be ok, right?
I just dont want to eat too much or too little so want to get this right. Thanks for any advice x

Replies

  • talilakay2
    talilakay2 Posts: 34 Member
    Hi, I've been struggling to figure mine out as well! I googled it and found a website called IIFYM.com. if you click on the TDEE section, it lets you input your actual daily activity levels and timings. Like how long you spend sleeping/sitting etc.

    I worked it out for a regular day for me, and calculated mine that way. Then on the days i do my exercise I add the calories in to MFP. This keeps me within my calorie defecit goal.

    For my weight loss I've set MFP at 15% less than my TDEE
  • RunDoozer
    RunDoozer Posts: 1,699 Member
    I would set it at lightly active. Try it for a month and then reevaluate. Then you can adjust up or down if need be.
  • ingeh
    ingeh Posts: 513 Member
    thanks guys, Is it best to add maybe a 100 cals a week to my current allowance or jump up to tdee recomended straight away?
  • talilakay2
    talilakay2 Posts: 34 Member
    I think you can jump to it straight away. Your body will sort itself out after a few days. If you do see any gain, remember it takes 3500 cals to get a pound of fat, so don't let the scale fool you into thinking that you're gaining fat!
  • cjsacto
    cjsacto Posts: 1,421 Member
    That's a good question, and I'm going to check out the IIFYM website!

    I started with "sedentary," then after a few weeks changed to "lightly active," which I kept for about 8 weeks. Now that I've got a pretty solid regular workout plan (60 mins 6-7 days per week but not all high intensity) I'm using "moderate" to figure my TDEE. It makes a big difference, and it's not easy to determine what's going to be correct. I bumped up my calories just this week because I've been tired.

    I'm still using the MFP calculator, but when I eat my exercise calories back I get right to the TDEE - 20% mark so I'm trying to take advantage of both methods. :)

    Edit to add: Wow, the IIFYM site asks how much time you sit on your *kitten* in addition to how much time you work out. What a difference. I may have set my calories too high now, "lightly active" may actually be more accurate for me because when I'm not specifically exercising, I am not expending much energy.
  • vickiaf
    vickiaf Posts: 59 Member
    I also had this question.

    Mine is set to lightly active.

    I walk one hour 5 days a week (school run)

    30 day shred 5 days a week (30 mins)

    Stronglifts 5x5 2 days a week

    Run approx 5km once a week

    Im eating at tdee - 20% which is approx 1700cals

    Not sure if I am lightly or moderately active so am going with lightly for about 4-6 weeks then adjust if needs be. You need to give anything that long at least to notice a trend.
  • talilakay2
    talilakay2 Posts: 34 Member
    That's a good question, and I'm going to check out the IIFYM website!

    I started with "sedentary," then after a few weeks changed to "lightly active," which I kept for about 8 weeks. Now that I've got a pretty solid regular workout plan (60 mins 6-7 days per week but not all high intensity) I'm using "moderate" to figure my TDEE. It makes a big difference, and it's not easy to determine what's going to be correct. I bumped up my calories just this week because I've been tired.

    I'm still using the MFP calculator, but when I eat my exercise calories back I get right to the TDEE - 20% mark so I'm trying to take advantage of both methods. :)

    Edit to add: Wow, the IIFYM site asks how much time you sit on your *kitten* in addition to how much time you work out. What a difference. I may have set my calories too high now, "lightly active" may actually be more accurate for me because when I'm not specifically exercising, I am not expending much energy.

    LOL, that's why I prefer to use it. I sit on my bum most of the day at work, so i've put that as most of my daily time. then i've put about 60 mins for other light activity. then the rest is sleep.

    By using that as my base, and eating back most of my exercise cals I've found a happy medium of 1800 cals. And any extra exercise means I get more calories. It's also useful for calculating your maintenance calories, I've already calculated what that will be when I reach my goal.

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