The right direction? Could someone please double check me?

amills1152
amills1152 Posts: 63 Member
in Health and Weight Loss
Ok, I've been reading what feels like ALL DAY trying to figure out my right calculations to start losing weight. I've been keeping my caloric intake around 1200cals a day, getting in as much protein as possible, drinking water as much as possible, and doing 30 Day Shred (circuit training) every single day (with the exception of today because I started adding in 1hr+ moderately paced walking to my exercise routine, and today I ended up with horribly painful blisters on the balls of my feet and can't even WALK normal around my house, let alone workout). But regardless, here's what I've come up with so far.

I did the Military Body Fat Calculation and then went to a BMR calculator and determined that my TDEE is around 2200 (I marked Moderately Active because I exercise at least 6 days a week - circuit training).

So with a TDEE of 2200, I read that to lose weight, you should have a calorie deficit of 10-20%. I definitely want to lose weight so I went with 20% which gave me 1760 cals daily intake. I just rounded it down to 1700.

Then, I went in and changed my macros to 40% carbs, 30% protein and 30% fat - I did this because it brought the grams to the closest amounts that they should be based on my LBM. The proteins were a bit higher than 1g per lb of LBM but I figured hey, you can't have too much protein, right?

So, I just wanted to make sure that this all looks ok AND I wanted to ask: The TDEE of 2200 and the deficit that brings my intake to 1700, this already includes what exercise I'm doing, right? Or do I need to eat back those calories that I burn?

I know this is a LOT to look at and review, but if anyone that kinda knows what they're talking about could give me a thumbs up or thumbs down, I'd appreciate it - I have been working my *kitten* off since the beginning of January and have only lost 3 pounds, which I mean, maybe that's good, but idk... I've lost some inches and I'm trying to not even worry about the scale and just rely on the measuring tape and mirror, soooo yeah. I don't want to like OVERLY MICROMANAGE my nutrition really, I just want to make sure I'm going in the right direction. Thank you so so much in advanced!

Replies

  • amills1152
    amills1152 Posts: 63 Member
    Also I should just mention that with this research, that's why I'm thinking I need to up my intake, maybe taking in too few calories for the amount of exercise I do during the week is WHY I'm not seeing the results I feel like I should be... I'm constantly trying to apply that little thing known as patience as well, but, yeah. :) K.
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Sounds like you did the research and got it right rather than blindly adhering to 1200 calories. Good for you! Your calories and macro proportions look fine. To answer your question, if you're doing a straight 20% deficit from TDEE, don't eat your exercise calories back (IF you calculated your TDEE with the exercise already included). Just be prepared for the possibility of a bit of weight gain for the first few weeks until your body sorts it out and gets moving in the right direction....be patient and stay at it.

    If you read through the threads with titles like "HELP!!!1!", "Stalled, need help", "Not losing", "Weight loss has come to a stop", etc., you'll find that many of them have something in common - 1200-calorie diets. It's the minimum MFP will give you, but it's also lower than many people should be going (for a few reasons). Chances are that you'll have less difficulty adhering to your diet, more energy for your workouts and better overall nutrition the way you're going about it.
  • amills1152
    amills1152 Posts: 63 Member
    Sounds like you did the research and got it right rather than blindly adhering to 1200 calories. Good for you! Your calories and macro proportions look fine. To answer your question, if you're doing a straight 20% deficit from TDEE, don't eat your exercise calories back (IF you calculated your TDEE with the exercise already included). Just be prepared for the possibility of a bit of weight gain for the first few weeks until your body sorts it out and gets moving in the right direction....be patient and stay at it.

    If you read through the threads with titles like "HELP!!!1!", "Stalled, need help", "Not losing", "Weight loss has come to a stop", etc., you'll find that many of them have something in common - 1200-calorie diets. It's the minimum MFP will give you, but it's also lower than many people should be going (for a few reasons). Chances are that you'll have less difficulty adhering to your diet, more energy for your workouts and better overall nutrition the way you're going about it.

    Awesome opossum! Thank you so much Anvil! I can totally deal with having to be patient and sticking with it in order to see weight loss, I just wanted to make sure that I WOULD eventually see weight loss and I'd read so much about people that don't lose weight because of too FEW calories which stumped me until I researched it, so here's hoping! Thanks again :D
  • jesz124
    jesz124 Posts: 1,004 Member
    So nice to read a post from someone who researches and wants to learn a good healthy approach to losing weight rather than brag about how they eat 1200 or less and are sooooo full and never EVER hungry lol. Good on ya girl!!
  • jenilla1
    jenilla1 Posts: 11,118 Member
    ...if you're doing a straight 20% deficit from TDEE, don't eat your exercise calories back (IF you calculated your TDEE with the exercise already included)...

    Agreed. :drinker:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    AnvilHead's post is spot on.

    You say you have lost 3lb since the beginning of this month - that is only just over 2 weeks. You need to be patient as you do not have much to lose and 1/2lb - 1lb a week is a good clip.
  • amills1152
    amills1152 Posts: 63 Member
    So nice to read a post from someone who researches and wants to learn a good healthy approach to losing weight rather than brag about how they eat 1200 or less and are sooooo full and never EVER hungry lol. Good on ya girl!!

    Thankee!! ^.^
  • amills1152
    amills1152 Posts: 63 Member
    Thanks for the reassurance guys!

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