Calling TDEE Expert???
BarbaraCarr1981
Posts: 903 Member
I would like to know from someone else who's experienced what my TDEE should be
Female
31 years old
5'9"
CW 150lbs.
Stay at home mom
Lift heavy 3 times week
Cardio 2-3 times. (1 hard, 1-2 easy)
I could up with 2048 for my TDEE. Do you think that's right?
Female
31 years old
5'9"
CW 150lbs.
Stay at home mom
Lift heavy 3 times week
Cardio 2-3 times. (1 hard, 1-2 easy)
I could up with 2048 for my TDEE. Do you think that's right?
0
Replies
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That picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?0
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I like the picture...I'll take anything from the first two rows.0
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Did you factor in your body fat percentage estimate when doing this calculation? And, what modifier did you use? I would say moderately active at least (same workout as me, basically, and that is the modifier I use). I ask because I am only 5'2" and you TDEE is basically the same as mine...but I guess I am not certain how much height has to do with it. Just made me wonder...0
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have u done the Fat to fit ratio? Look it up and u can get all of your numbers girl....0
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I know my % and I look nothing like the girl in pic I would love to look like that.0
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I had a scan done about 6m ago even if I BMI test with the calculator its still about the same just 1% off.0
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I would like to know from someone else who's experienced what my TDEE should be
Female
31 years old
5'9"
CW 150lbs.
Stay at home mom
Lift heavy 3 times week
Cardio 2-3 times. (1 hard, 1-2 easy)
I could up with 2048 for my TDEE. Do you think that's right?
Exact number I got from Fat2Fitradio.com. I would recommend redoing the calculations at fat2fitradio.com and enter your body fat(also where it says goal weight enter your current weight).
If you did all that you should have your BMR. Multiply your BMR by1.375 this will give you your TDEE.
You should have an estimate of your body fat% and your TDEE now to calculate your deficit(how many calories to eat to lose weight.)
Women Categories
Category 1: Less than 24% body fat.
Category 2: 25-35% body fat
Category 3: 35% > body fat.
Below is the formula to calculate your deficit.
Category 1 = multiply TDEE by .90
Category 2 = multiply TDEE by .85
Category 3 = multiply TDEE by .80
Okay so my BMR is 1479 and I multiply by 1.375 and get 2033. (TDEE) So since Im 25% Bodyfat now, so then I use Category 2 and multiply TDEE (2033) by .85 right??? And the answer is eat 1728 cals per day to lose weight. Did I do this right?0 -
And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????0
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I plugged your info into the calculator on Scooby's website and came up with your TDEE at 2293, -20% is 1834, but 20% might be too big of a cut for your weight.. so 1949 is 15%. BMR is 1479
I put you as moderately active.
**Edited to add link .. http://scoobysworkshop.com/calorie-calculator/0 -
This content has been removed.
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lol totally agree .... Im 30% BF and look nothing like that 30% model .... wish I did hahaThat picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?0 -
That picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?
Why are you so negative? It gives people an "IDEA" of what that % of body fat looks like!0 -
And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????
No. Don't get too complicated. If you lose too much, add 100 cals and monitor. Just go with it for now and see. I think the scooby calculator is way too high. But, that's just me.
^exactly this. If you don't lose or if you (heaven forbid) gain, cut 100 calories. You're not attempting a VLCD which is good, and every person is different. Everybody needs to tweak the plan. TDEE doesn't need to be this complicated.
Calculations are useless if you over think things. Just go with 1700 calories and if you're too tired, add 100 calories. If you aren't losing, subtract 100 calories.
And weigh and measure absolutely everything. Oh, and ignore the gratuitous bikini montage. It isn't representative. It's just chicks in bikinis that someone on the interwebz long ago made a determination as to fat percents.0 -
I use fat to fit, my % of BF is 30.1% ... My body shape looks more like a cross between the 35% and 40% model ..... the point is these are fit ladies your average woman (like me) doesn't have a tight tummy like these models. I wish I did
lol totally agree .... Im 30% BF and look nothing like that 30% model .... wish I did hahaThat picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?
Once again, how did you calculate your body fat??? People keep saying that it's inaccurate representation(the picture), yet when they get questioned about their methods of calculating body fat... they have used inaccurate numbers. They don't even know what their true body fat is.
Remind me of the people who say, "I eat under my TDEE but i am not losing weight." The reason is because you "THINK" you're eating under your TDEE, and you're not. YOU THINK your body fat is 30%.
I could be wrong about, but that's what I think. I will have to wait and see how you got your body fat%.
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And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????
No. Don't get too complicated. If you lose too much, add 100 cals and monitor. Just go with it for now and see. I think the scooby calculator is way too high. But, that's just me.
^exactly this. If you don't lose or if you (heaven forbid) gain, cut 100 calories. You're not attempting a VLCD which is good, and every person is different. Everybody needs to tweak the plan. TDEE doesn't need to be this complicated.
Calculations are useless if you over think things. Just go with 1700 calories and if you're too tired, add 100 calories. If you aren't losing, subtract 100 calories.
And weigh and measure absolutely everything. Oh, and ignore the gratuitous bikini montage. It isn't representative. It's just chicks in bikinis that someone on the interwebz long ago made a determination as to fat percents.
It's best to modify by 10%. up or down (depends what your results are). 100 is too small, someone can easily eat 100 calories in a few bites, that won't have much of an impact.
10% up or down is not that different than telling her to tweak it 100 calories at a time, numerically speaking. It's well under 200 calories.
And doesn't your approach that you cited up a few entries suggest a 5% change based on body fat percent? That approach is LESS than 100 calories depending on which percentage she chooses.
Do you just not like it when people have something to contribute that might be helpful?
For the record, OP, 100 changes have worked wonders for me. Both in terms of initial weight loss and subsequent recomposition. :flowerforyou:0 -
You're saying "these models have a tight stomach" 35% body fat and above don't have a tight stomach." Using a tape measure to calculate your body fat isn't very accurate. So I would highly doubt your body fat % is 30.1%. It's good to have a reference point and improve on that reference point.
I use fat to fit, my % of BF is 30.1% ... My body shape looks more like a cross between the 35% and 40% model ..... the point is these are fit ladies your average woman (like me) doesn't have a tight tummy like these models. I wish I did
lol totally agree .... Im 30% BF and look nothing like that 30% model .... wish I did hahaThat picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?
Once again, how did you calculate your body fat??? People keep saying that it's inaccurate representation(the picture), yet when they get questioned about their methods of calculating body fat... they have used inaccurate numbers. They don't even know what their true body fat is.
Remind me of the people who say, "I eat under my TDEE but i am not losing weight." The reason is because you "THINK" you're eating under your TDEE, and you're not. YOU THINK your body fat is 30%.
I could be wrong about, but that's what I think. I will have to wait and see how you got your body fat%.
why do you defend these pics so much ... did you personally take these ladies measurements and calculate their BF or did you find it randomly on the internet and just accept it as gospel .... and after telling the original poster to use fat to fit ... your now saying its not accurate ... hmmmm0 -
I think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!0 -
I think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point.0 -
agreeing with this point, Ive been averaging my cals out at 1630 per day which is tdee (lightly active) - 20% Ive lost 4lbs in the last 8 weeks as I only have 21 lbs more to lose I'm sticking with this method as Im happy to lose 0.5 per week and maintain my lean mass I'm aiming for 23% BFI think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point. play with the numbers and have another look every 4 -8 weeks to see if there are any changes you want to make ... best of luck :flowerforyou: 0 -
agreeing with this point, Ive been averaging my cals out at 1630 per day which is tdee (lightly active) - 20% Ive lost 4lbs in the last 8 weeks as I only have 21 lbs more to lose I'm sticking with this method as Im happy to lose 0.5 per week and maintain my lean mass I'm aiming for 23% BFI think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point. play with the numbers and have another look every 4 -8 weeks to see if there are any changes you want to make ... best of luck :flowerforyou:
This. You can explain TDEE till you are blue in the face and people will still think its an exact number and continually confuse a process that's really pretty simple.0 -
agreeing with this point, Ive been averaging my cals out at 1630 per day which is tdee (lightly active) - 20% Ive lost 4lbs in the last 8 weeks as I only have 21 lbs more to lose I'm sticking with this method as Im happy to lose 0.5 per week and maintain my lean mass I'm aiming for 23% BFI think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point. play with the numbers and have another look every 4 -8 weeks to see if there are any changes you want to make ... best of luck :flowerforyou:
This. You can explain TDEE till you are blue in the face and people will still think its an exact number and continually confuse a process that's really pretty simple.
So your TDEE is 1630 and you minus 20% to figure out to eat 1300cals per day and this has given you .5lb per week weight loss? Did i get that right?0 -
Okay so I guess if Im moderately active then I should eat 1948cals to lose weight. Hmmmm, don't know if im moderate or lightly active.And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????
You multiplied your BMR by 1.375 remember?
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Activity is already accounted for. You don't eat exercise calories back on this method.
As noted before, this is what I do:
Stay at home mom and clean clean clean all the time!
Lift heavy 3 times a week
Badminton once a week
1-2 Walks per week. Sometimes more-you never know.0 -
agreeing with this point, Ive been averaging my cals out at 1630 per day which is tdee (lightly active) - 20% Ive lost 4lbs in the last 8 weeks as I only have 21 lbs more to lose I'm sticking with this method as Im happy to lose 0.5 per week and maintain my lean mass I'm aiming for 23% BFI think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point. play with the numbers and have another look every 4 -8 weeks to see if there are any changes you want to make ... best of luck :flowerforyou:
This. You can explain TDEE till you are blue in the face and people will still think its an exact number and continually confuse a process that's really pretty simple.
So your TDEE is 1630 and you minus 20% to figure out to eat 1300cals per day and this has given you .5lb per week weight loss? Did i get that right?
No.
As it reads to me, she subtracted 20% from her TDEE to reach 1630 and eats that.
Pu had the best advice, use it to your ability. Eat what you calculate, workout and log accurately. Weigh and measure things out, don't take days or weekends off, you need to give it 100% if you want to succeed.0 -
You're saying "these models have a tight stomach" 35% body fat and above don't have a tight stomach." Using a tape measure to calculate your body fat isn't very accurate. So I would highly doubt your body fat % is 30.1%. It's good to have a reference point and improve on that reference point.
I use fat to fit, my % of BF is 30.1% ... My body shape looks more like a cross between the 35% and 40% model ..... the point is these are fit ladies your average woman (like me) doesn't have a tight tummy like these models. I wish I did
lol totally agree .... Im 30% BF and look nothing like that 30% model .... wish I did hahaThat picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?
Once again, how did you calculate your body fat??? People keep saying that it's inaccurate representation(the picture), yet when they get questioned about their methods of calculating body fat... they have used inaccurate numbers. They don't even know what their true body fat is.
Remind me of the people who say, "I eat under my TDEE but i am not losing weight." The reason is because you "THINK" you're eating under your TDEE, and you're not. YOU THINK your body fat is 30%.
I could be wrong about, but that's what I think. I will have to wait and see how you got your body fat%.
why do you defend these pics so much ... did you personally take these ladies measurements and calculate their BF or did you find it randomly on the internet and just accept it as gospel .... and after telling the original poster to use fat to fit ... your now saying its not accurate ... hmmmm
You're not reading to well, you said you used fat2fitradio to calculate your bodyfat. That is inaccurate, not the TDEE calculator.
I believe those body fat % where accurately tested. As I mentioned above the Katch-Mccardle is a more accurate method to calculate your TDEE. You have to know your body fat to use that formula.
You have a few option to get your body fat measure.
1. Get a tape measure and use an online calculator(these are highly inaccurate)
2. Get a BIA device(these are highly inaccurate)
3. Get a dexa scan.
Since she's on MFP at the moment, she may not have a tape measure(highly inaccurate), or have a BIA device(highly inaccurate). or have the 40 dollars to get a dexa scan.
I believe the pictures where tested with body fat calipers at least, which is more accurate than a tape measure or BIA device.
so my only option to be accurate is to get a dexa scan? lol how convenient for your BF % pic lol ..... yeah I guess that means I have no way to prove you wrong.... Ill stick with the tape measure I think, I believe its pretty accurate anyway (or at least accurate enough)
However the original point was that the models are "tighter" than other women of the same BF especially the models up to 35% BF, these women possibly haven't had children which means they don't have the belly overhang which I'm sure allot of women here do have .. especially when 1/3 of their body weight is fat ........ also if you watch programs like biggest loser when ppl have 50% of their BF to lose (i guess they are measured accurately) ... they also look much bigger than your 50% model
The fact that you "believe" the women were tested with calipers doesn't make it fact. (are callipers really that accurate anyway?, you would need to make sure you pinched the skin fold exactly the same each time)
I guess we will have to agree to disagree on the photos accuracy 0 -
I think most people know what certain body fat percentages look like. I don't understand why post the pictures either.That picture is so misleading, the models don't even have the same basic body shapes, nor are they in the same poses or the same distance from the camera, and the clothing and lighting is all over the place...Why do you keep posting that?
Why are you so negative? It gives people an "IDEA" of what that % of body fat looks like!0 -
agreeing with this point, Ive been averaging my cals out at 1630 per day which is tdee (lightly active) - 20% Ive lost 4lbs in the last 8 weeks as I only have 21 lbs more to lose I'm sticking with this method as Im happy to lose 0.5 per week and maintain my lean mass I'm aiming for 23% BFI think people really over complicate things!
Use the TDEE calculations are a jump off point only - then after about a month evaluate your results and modify as you see fit.
A few calories here or there won't make a marked difference - HRMs and food labels have a margin of error in them anyway. It's ALL just estimates!
Exactly. Tweak it as you go. People need to stop falling into the trap of believing that TDEE is some magic number. It isn't. It's a starting off point. play with the numbers and have another look every 4 -8 weeks to see if there are any changes you want to make ... best of luck :flowerforyou:
This. You can explain TDEE till you are blue in the face and people will still think its an exact number and continually confuse a process that's really pretty simple.
So your TDEE is 1630 and you minus 20% to figure out to eat 1300cals per day and this has given you .5lb per week weight loss? Did i get that right?
No I eat higher than that I eat an avg of 1630 cals per day which is my TDEE (roughly 2040 for lightly active) - 20% I am 5ft 6 and I have been eating at this level for 12 weeks ... in the first 4 weeks I averaged a 0.2lb loss per week and in the following 8 weeks I averaged a 0.5 lb loss pes week.0 -
Okay so I guess if Im moderately active then I should eat 1948cals to lose weight. Hmmmm, don't know if im moderate or lightly active.And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????
You multiplied your BMR by 1.375 remember?
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Activity is already accounted for. You don't eat exercise calories back on this method.
As noted before, this is what I do:
Stay at home mom and clean clean clean all the time!
Lift heavy 3 times a week
Badminton once a week
1-2 Walks per week. Sometimes more-you never know.
Try moderate for a month(it's better to over estimate than under estimate your TDEE). If you get no results after a month reduce it by 10%. Try again for another month, still no results? Reduce by another 10%. Try again for another month. If still no results, then go to a doctor and see if things are okay.
Thank you for your help. I just started this really seriously April 1st (no days off at all kinda thing - I used to eat whatever on weekends) So Im gonna give until the end of April on the 1700cals (lighly active calculation) and see if I get results. If there's none, then I will up the cals to 1900 for the moderately active calculation.0 -
And what about activty level? Is this 1728 supposed to increase/decrease with the amount of exercise I do????
You multiplied your BMR by 1.375 remember?
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Activity is already accounted for. You don't eat exercise calories back on this method.
If I exercise for 3 days a week, am I moderately active or lightly active?0 -
Couple of questions. I see the picture and the % for women. What about men?
When do you graduate yourself in the Activity level. I usually put my self in the sedentary level for day to day, but I work out at least 1 hour 3-5 days per week. So I have based calories on the Moderately active category. Yet since oh say February 1 I have really been exercising 6-7 days per week and dont see anything that will change that soon. So should I really go by the Very active category.0 -
ok, so i i think i calculated my information correctly.
im 29, 64in, 214lb. I calculated my BMR as 1750 and multiplied that by 1.375 (lightly active) and got 2406... i took a 30% calcorie cut because i have a lot of weight to lose, and got 1684.... i entered all my numbers in to the PIPOARM spreadsheet.
with this method I am NOT supposed to eat back my exercise calories? I just dont want to eat them back if im really not supposed to.0
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