BMR vs TDEE and weight loss

macandcheese5ever
macandcheese5ever Posts: 20 Member
in Health and Weight Loss
So, over the last 6 to 7 months, I've been eating about 1200 cal/day. Over the last three weeks, even though I've stayed in my calorie count, I have hit a plateau. I lost 50 pounds, and am now at 142.5, where I've been for three weeks.

I calculated my TDEE, which is 2042. My BMR is 1490. so how many calories should I be eating a day? I plan on bumping up my strength training to try and build more muscle. I have a small frame, and would like to be about 120 at the end. How long will this take to achieve?

Thank you all in advance for your help! All this can get a bit confusing. :grumble:

Replies

  • cmriverside
    cmriverside Posts: 34,455 Member
    You should probably be at around 1700-1800, assuming your calculations are close.

    With twenty to go, it's going to be slow - but as you see, your low cal isn't working anymore. And depending on how long you've been doing 1200, you may gain a little at first, but stay with it, your body will thank you.

    http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    You should probably be at around 1700-1800, assuming your calculations are close.

    With twenty to go, it's going to be slow - but as you see, your low cal isn't working anymore. And depending on how long you've been doing 1200, you may gain a little at first, but stay with it, your body will thank you.

    http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy

    Agree with this 100%. You're basically into the detail work portion of this whole thing (I'm there too). It's much more difficult because the Lbs just come off so much slower and your body no longer responds kindly to large deficits. With 20ish Lbs to go, you should be shooting for abut 1/2 Lb or so per week goal.

    This is where you should really focus in on a resistance training program as well, if you're not doing so already. This really will make the most difference at this point in RE to your overall body composition and how you look regardless of the scale weight. With a small deficit and good resistance program, you can really lean out and "tone" everything up. Just keep in mind that body comp work takes a long time and is largely a different mindset than "just lose weight."
  • macandcheese5ever
    macandcheese5ever Posts: 20 Member
    How much could I potentially gain back? I have prom in 4 1/2 weeks and don't want to gain too much and not fit my dress!

    So a resistance training program would be lifting weights, right? Should I still do cardio? If so, how many times per week?
  • macandcheese5ever
    macandcheese5ever Posts: 20 Member
    So how much weight should I expect to gain if I bump up my calories?
  • dianeb613
    dianeb613 Posts: 121 Member
    Wow is that my problem. I stay within 1200 to 1300 calories a day. I walk at a 3.0 to 3.5 pace for about 3 to 4 hours a week...that's the extent of my exercising. I work in an office but I have to do a lot of walking from my desk to the file room, to the copy room, etc. over the course of the day.

    I have not been able to lose the last 9 lbs, i lose a lb, then gain some of it back, etc. , etc. I have been maintaining this weight for quite a long time now.

    It says my TDEE should be 2088 for my exercising and for none at all 1600.

    Maybe I should bump my calories up a bit and see what happens.
  • kimosabe1
    kimosabe1 Posts: 2,467 Member
    I went from 1200 calories to 1500 and gained 3 pounds so I jumped back down to 1200 and lost a pound that week....
  • macandcheese5ever
    macandcheese5ever Posts: 20 Member
    Well, maybe we should both try to bump our calories and see if it works!
  • jess6741
    jess6741 Posts: 107 Member
    So how much weight should I expect to gain if I bump up my calories?

    You might gain a couple of pounds back but not a lot. And then when your body readjusts to the increase in calories those extra pounds will drop back off. It shouldn't be enough to make it so that you don't fit into your dress. You definitely need to be eating more than 1200 if you are so young. Your body and brain are still developing don't starve them.
  • IreneAdler221
    IreneAdler221 Posts: 185 Member
    I gained about 3 lbs. when I switched to tdee - 20%. It took about 6 weeks before I started losing again. I don't know if this is typical or if it's because I'm so close to my goal.
  • dianeb613
    dianeb613 Posts: 121 Member
    Well I am pretty damn old so I doubt it will work for me. LOL
  • macandcheese5ever
    macandcheese5ever Posts: 20 Member
    Thank you for all the responses! I think I'll give it a shot, and hope for the best!
  • dianeb613
    dianeb613 Posts: 121 Member
    To my astonishment, I upped my calories from 1,200 to 1,420 this week and I actually lost .8 which is good for me since I have been stalled for the last month at the same weight.
  • macandcheese5ever
    macandcheese5ever Posts: 20 Member
    I've bumped mine up to 1500 a day and have lost around 2.4 lbs in two weeks, after stalling for a month and a half! I'm glad its worked out for both of us! :happy:
  • dianeb613
    dianeb613 Posts: 121 Member
    Great!! I thought we weren't eating enough. Good luck!!
  • marcvandenberg
    marcvandenberg Posts: 190 Member
    Way to go. :)
  • Mads1997
    Mads1997 Posts: 1,494 Member
    Op where did you get the 1200 cals from. Is that is what MFP suggested? did you choose to lose 2lb per week and are you eating your exercise calories back?
  • dianeb613
    dianeb613 Posts: 121 Member
    I chose to lose 1 lb a week and it gave me 1200 calories. So I changed it to lose 1/2 lb. a week and it gave me 1420. It certainly wasn't my choice to try and lose 2 lbs a week. I would be happy to lose 1/2 lb a week slowly than 2 lbs a week fast and gain it all back.

    P.S. I was eating my exercise calories most of the time.
  • dianeb613
    dianeb613 Posts: 121 Member
    I did gain .2 this week but to be honest i do not consider that to be a gain. So all in all, so far upping my calories hasn't hurt me. I am still down .6 in 2 weeks and believe me that's a lot for me...LOL

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