TDEE question
michaed
Posts: 8 Member
Hi there,
I'm fairly new to the MFP world, have been trying to keep track of calories and excersise since the end of January. Don't do much in the forums, just try to do a lot of reading and soak up what I can.... seeing what worked with other people, and so forth.
I have questions about my TDEE because I feel conflicted as to where to set my activity level.
Here are my stats:
Female
27 years old
173 lbs
5' 6"
Medium shirts, size 10 pants.
Not sure what my body fat percentage is, last summer it was at 33%, so I'd say I'm reletively the same now.
I work a desk job M-F 8:30-4, but I also wait tables at least 2 evenings a week for about 4-5 hours a night.
T/TH/Sat I am doing Strong Lifts 5x5, this is my 5th week. (I chose those days for lifting because I normally work Monday and/or Friday nights) The past two Saturdays I did not weight lift on Saturday because we did a 15(ish) mile hike the first weekend, and last weekend we did 4 miles with 1800 elevation gain. (Although I could have made up for it on Sunday, but I didn't) Other than that, I've stuck with the weight lifting program.
Cardio is sporadic throughout the week, never on the same days that I lift though. I was running a little more, I'd say about a month ago, just 2 times a week or so for at least 25 minutes, but since the nicer weather is showing itself we've been hitting the trails and hiking when we can. So I'd say most Saturdays and/or Sundays from now on will be spent hiking. Still walking or running 1-2 times a week on the trails. I'll try fitting in my strength training on the weekend as well.
So my confusion is, do I say I'm sedentary since I sit at a desk for the most part during the week? Or should I say I do 3-5 days of moderate exercise? I mean, I'm not active every moment after work, I spend a couple hours sitting around goofing off on the computer or watching tv for sure. Besides that, I'm active outside of my desk job. I usually take my dog to the park if I'm not working in the evenings, or go for a run/walk 1-2 times a week with my fur child and hubby if he's off of work.
Thanks for reading! : )
I'm fairly new to the MFP world, have been trying to keep track of calories and excersise since the end of January. Don't do much in the forums, just try to do a lot of reading and soak up what I can.... seeing what worked with other people, and so forth.
I have questions about my TDEE because I feel conflicted as to where to set my activity level.
Here are my stats:
Female
27 years old
173 lbs
5' 6"
Medium shirts, size 10 pants.
Not sure what my body fat percentage is, last summer it was at 33%, so I'd say I'm reletively the same now.
I work a desk job M-F 8:30-4, but I also wait tables at least 2 evenings a week for about 4-5 hours a night.
T/TH/Sat I am doing Strong Lifts 5x5, this is my 5th week. (I chose those days for lifting because I normally work Monday and/or Friday nights) The past two Saturdays I did not weight lift on Saturday because we did a 15(ish) mile hike the first weekend, and last weekend we did 4 miles with 1800 elevation gain. (Although I could have made up for it on Sunday, but I didn't) Other than that, I've stuck with the weight lifting program.
Cardio is sporadic throughout the week, never on the same days that I lift though. I was running a little more, I'd say about a month ago, just 2 times a week or so for at least 25 minutes, but since the nicer weather is showing itself we've been hitting the trails and hiking when we can. So I'd say most Saturdays and/or Sundays from now on will be spent hiking. Still walking or running 1-2 times a week on the trails. I'll try fitting in my strength training on the weekend as well.
So my confusion is, do I say I'm sedentary since I sit at a desk for the most part during the week? Or should I say I do 3-5 days of moderate exercise? I mean, I'm not active every moment after work, I spend a couple hours sitting around goofing off on the computer or watching tv for sure. Besides that, I'm active outside of my desk job. I usually take my dog to the park if I'm not working in the evenings, or go for a run/walk 1-2 times a week with my fur child and hubby if he's off of work.
Thanks for reading! : )
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Replies
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I'm gonna chime in only because I'm about the same stats as you (167, 5'6", S/M shirt, 8 pant, 30 years old ) and we're about the same activity level (actually you might be a bit more active than me, I don't hike or have a dog but I do tend to walk about 2-4 miles a day due to random...whatever -- going to get lunch and coffee and things).
In MFP I'm set to "Active" and "maintain weight" and that gives me a number that is a deficit. If I wanted to set a deficit into mfp I'd have to use very active.
In a regular TDEE calculator, I seem to maintain at slightly above what it splits out as moderate (I base that on a period of gain I had over the holidays where I was eating around 2600-2800 and gained about a half pound a week).0 -
Thanks for replying!
I actually don't have MFP set on their recommended settings. I manually punched in 1750 because it sounded like a good medium for me. I believe MFP originally had me around 1400 calories and I never stopped there.
I've used Scooby's calculater and it says:
sedentary - BMR is 1401 and TDEE is 1681
1-3 hours of light exercise - TDEE 1927 goal -15%=1637
3-5 hours of moderate exercise - TDEE 2172 goal -15%=1846
I normally consume 18-2200 (because that's where I actually feel satisfied) throughout the week and do not log on the weekends. We're usually out and about, but I definitely make up for any deficit in beer and wings at some point over the weekend.0 -
What have your actual results been? How long have you been tracking and how accurate are you with your tracking. How much weight have you lose during that time and what were your average gross calories over that time?0
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What have your actual results been? How long have you been tracking and how accurate are you with your tracking. How much weight have you lose during that time and what were your average gross calories over that time?
Unfortunately I didn't take any before and after pictures to visualize my progress. I've been weighing myself, and I started out steady at 178, and now I fluctuate between 170-174 for the past month of March. However, my pants feel a little more lose on the tush and my stomach feels tighter. This is probably from the weight lifting. The most weight loss I've seen is from the beginning in the month of February. I started counting calories and logging exercise the end of Jan/begining of Feb. I did a month of Bikram yoga to get my butt out of the house and moving on a more regular basis. I went about 3 times a week, when I was done with that, I started SL 5x5 and I'm now on my 5th week.
I'm very accurate with my tracking during the week. I don't track on the weekends though. Sometimes Friday night, but usually Saturday night consists of beer and wings after a hike. Might grab a burger on Sunday, but other than that, nothing too crazy, but I'm sure my deficit is gone at that point. Like I mentioned before, I wait tables a couple of nights a week. It's so hard to not snack! Working on it though... didn't have any chips and salsa tonight... gotta start somewhere, ha.
From what I can tell, the way I've been eating and exercising the past month hasn't caused me to gain any weight, but I haven't lost any either. I wish I could find where I jotted down my inches to compare those! But looks like I'll just have to start another list this month and compare in May. I had a couple of people tell me they've noticed I've lost some weight, nothing drastic though.
I can't give you a calorie average because I don't track on the weekends. I know I probably should to get a better grip on it.0 -
Bumping to put to the top so I do not overlook the thread.0
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"Generally" I would say that your average intake should be at about 1,900 a day - however, it is hard to tell what your actual results are without accurate logging at weekends.
I would suggest that you set yourself at 1,900 (no eating exercise calories back).
Set your macros at:
Protein: 115g - 25% (nearest 5%)
Fats: 60g - 30% (nearest 5%)
The balance can go wherever you wish based on lifestyle, preference, satiation and energy levels.
However, do not hesitate to eat a couple hundred extra on long hike days.
If you can log as accurately as possible for the next few weeks (including weekends) - then get back to us with results we can take it from there.0 -
Locking temporarily so we can keep track of active threads better. Please PM myself or SideSteel when you wish to follow up or if you have any questions in the interim. Please link the thread in the PM.0
This discussion has been closed.