TDEE help, please - bump up slowly or all at once?

72MonteCarla
72MonteCarla Posts: 169 Member
in Health and Weight Loss
I read all about TDEE today. My TDEE-20% is 1800 calories. I have been eating 1200 calories a day (because that's what MFP recommended) & not eating back my exercise calories (because I thought that would get me to my goal faster...). Now that I have a better understanding of TDEE, I have two questions:

1) Should I try to jump straight to 1800 calories a day or should I gradually bump it up?

2) I have 16.8 lbs to go to reach my goal weight, but my % body fat is twice what it should be. Is TDEE-20% a good number to target? Or should I be at TDEE-15%, and gradually adjust to TDEE-10% (when I have 10 lbs to go), and TDEE-5% (when I have 5 lbs to go)?

Thanks!

Replies

  • whierd
    whierd Posts: 14,025 Member
    Gradually bump it up over the course of a few days. Thankfully it isn't THAT big of a leap.
  • 72MonteCarla
    72MonteCarla Posts: 169 Member
    Gradually bump it up over the course of a few days. Thankfully it isn't THAT big of a leap.

    Thanks - I think even if I tried to jump to 1800, it might take a couple of days to get there.

    And to me, 50% more food each day is a HUGE leap, especially since I am eating a completely plant-based, whole foods diet. Another 600 calories worth of veggies is a LOT of food! :smile:
  • enoid1
    enoid1 Posts: 14 Member
    You should do a complete reset where you eat your full TDEE for several weeks before eating at a TDEE with a deficit. Check out 'eat more to weigh less'...there's a group on here as well as a website. Good luck!
  • whierd
    whierd Posts: 14,025 Member
    Gradually bump it up over the course of a few days. Thankfully it isn't THAT big of a leap.

    Thanks - I think even if I tried to jump to 1800, it might take a couple of days to get there.

    And to me, 50% more food each day is a HUGE leap, especially since I am eating a completely plant-based, whole foods diet. Another 600 calories worth of veggies is a LOT of food! :smile:

    Add in some nut butter or avocado. :tongue:
  • Timshel_
    Timshel_ Posts: 22,834 Member
    I would think slowly would be easier to track. Figure the numbers say if you cut 500 calories a day over a week you will lose about a pound. So adding 250 calories a day would cut that in half. You can always look at that as a good incremental base.

    Good luck.
  • 72MonteCarla
    72MonteCarla Posts: 169 Member
    You should do a complete reset where you eat your full TDEE for several weeks before eating at a TDEE with a deficit. Check out 'eat more to weigh less'...there's a group on here as well as a website. Good luck!

    Thanks! I'll check it out.

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