question about my tdee

zoedicko
zoedicko Posts: 50 Member
in Health and Weight Loss
hi all ive recently lost 2 stone.i now weigh 188lb really need to loose another 1 stone. ive been using mfp to work out my calories etc, but recenty worked out my tdee and its 2550 with moderate exercise 3-5 days a week. how many calories should i eat including my exercise? i usually burn between 550 and 650 at the gym 6 days a week. if someone could work this out for me i would be very gratefull. thanks xx

Replies

  • zoedicko
    zoedicko Posts: 50 Member
    anyone please x
  • SorchaRavenlock
    SorchaRavenlock Posts: 220 Member
    TDEE -20% would give you 2040
    Aiming for a pound loss would be TDEE -500 which is 2050

    They are both very close, so pick whichever you like. Since your exercise is calculated in with your TDEE (I assume) you don't eat your exercise calories back.
  • zoedicko
    zoedicko Posts: 50 Member
    thankyou very much x
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    For your last 10 lbs go to TDEE-10%. As you get closer to goal you should be ramping your calories up toward maintenance, because you have less fat reserves. Eating at a smaller deficit helps ensure that you keep as much muscle as possible.

    Also just making sure you know not to eat back exercise calories if you use the TDEE-20% method, because they're already included.
  • zoedicko
    zoedicko Posts: 50 Member
    thanks for the info x

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