Another TDEE Q?

Some people calculate their TDEE as sedentary, subtract 10%-20% from that number to arrive at their daily caloric limit, then eat their exercise calories back.

Others calculate their TDEE with their activity level figured in, subtract 10%-20% from that to get their daily caloric limit and do not eat the exercise calories back.

Also, figure out your BMR and never eat below it.

I calculated your TDEE. Your calorie goal depends on different goals you have. what is your activity level. Depending on that you should eat these calories to maintain your weight. (remember to put in your current weight to find your TDEE, and it will adjust as you lose so periodically check it again.

Sedentary (little or no exercise, desk job) ....1712

Lightly Active (light exercise/sports 1-3 days/wk) ....1962

Moderately Active (moderate exercise/sports 3-5 days/wk) ....2212

Very Active (hard exercise/sports 6-7 days/wk) ....2462

Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) ...2711


You will need to determine your activity level , both duration and Intensity


Light activity feels easy. Here are clues that your exercise intensity is at a light level:
You have no noticeable changes in your breathing pattern.
You don't break a sweat (unless it's very hot or humid).
You can easily carry on a full conversation or even sing.


Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level:
Your breathing quickens, but you're not out of breath.
You develop a light sweat after about 10 minutes of activity.
You can carry on a conversation, but you can't sing.


Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level:
Your breathing is deep and rapid.
You develop a sweat after a few minutes of activity.
You can't say more than a few words without pausing for breath.

And Hard or Heavy would be at a pace you cannot maintain for a long time, breathing very heavy with gasps of breath


Once you find your activity level you will need to decide do you want to lose 1 pound per week or 2 pounds per week. Then you will take the amount of calories needed to maintain your weight, your TDEE. And deduct either 10%, 20% (30% is not recomended for your weight of 144. That will give you your daily calorie goal. And since exercise is already figured in to the amounts you will not eat back your calories. Doing so will mean you are eating more than you should to lose.

An example is : Moderate activity gives 2212 a day in calories to eat, but deduct 20% from that in order to lose and you would be allowed to eat 1769 a day.

I also used my heart rate to figure what range I should stay in to remain my activity level.

These are the websites I used to learn this

(calculate your BMR first to learn your TDEE)
http://www.fat2fitradio.com/tools/bmr/

Activity level gage
http://exercise.about.com/cs/fitnesstools/l/blperceivedexer.htm
http://www.mayoclinic.com/health/exercise-intensity/SM00113
http://exercise.about.com/cs/fitnesstools/l/blperceivedexer.htm
http://www.cdc.gov/physicalactivity/everyone/measuring/index.html
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20971

Some people calculate their TDEE as sedentary, subtract 10%-20% from that number to arrive at their daily caloric limit, then eat their exercise calories back.

Others calculate their TDEE with their activity level figured in, subtract 10%-20% from that to get their daily caloric limit and do not eat the exercise calories back.

Also, figure out your BMR and never eat below it.

THIS.

The other post above this one is too involved.; all you need to know is that if you calculate your TDEE without including your activity level, you DO eat back exercise cals and if you calculate it including the activity level, you do not.

I like to use the Scooby calculator for TDEE...you will need to update around every 5-10 pounds lost.
http://scoobysworkshop.com/calorie-calculator/

bump for the useful information on activity levels - thanks!