TDEE/Calorie Intake

heather_huggins
heather_huggins Posts: 194 Member
in Health and Weight Loss
So, I just recently started watching my diet really closely. And when I say "recently", I'm talking like a week ago lol. I decided to cut almost all sugars from my diet and try to stick to "cleaner" foods. I've noticed I've been feeling a lot better physically since doing so. But, the scale says I've gone up a pound and it's been about a month since I've checked my BF%, I used my caliper this morning and did the 3 point test and apparently I've gone up in fat as well? I don't really understand how to use them, I'm not consistently getting the same numbers... According to IIFYM, my TDEE=2293. If I eat 20% of that, I should be eating 1835 cals a day. My goal is currently 1675 and I usually eat between 1400-1500 calories a day, sometimes only "netting" around 1100-1300. I watch my macros keeping it 40/30/30-carbs/protein/fat. I usually take in anywhere between 140-180g of carbs a day. Should I lower my carb intake? And, honestly, should I be eating more? The thought kind of scares me a little bit, especially since my wedding is in September and I really want to look and feel good. I work out almost every single day. I run and will randomly do exercise dvd's. A gym is just not probable for me right now, I don't have one near me and my work hours are quite random. Personally, I don't care too much what the scale says, I'm looking to lose inches. Any advice? I would love to hear the feedback. Thanks!

Replies

  • kimmid70
    kimmid70 Posts: 37 Member
    I did MFP for a little bit last year and I've decided to come back because I gained all my weight back. But I'm confused about what TDEE is. I haven't heard that before.
  • heather_huggins
    heather_huggins Posts: 194 Member
    From what I understand, it is the amount of calories your body can take in UP TO in order to maintain. If you eat at a deficit, or less than that number, you will lose. If you eat over that number, you will eventually gain. I never eat up to that amount of calories. There are websites with TDEE calculators you can use to determine your TDEE. :)
  • TeaBea
    TeaBea Posts: 14,517 Member
    I did MFP for a little bit last year and I've decided to come back because I gained all my weight back. But I'm confused about what TDEE is. I haven't heard that before.

    TDEE = total daily energy expenditure ..... so this includes exercise.

    You just take a % off off your TDEE to lose weight .... so you don't worry about eating exercise calories back

    TDEE - 20% or TDEE - 15% depending upon goals

    Calculator: http://www.fitnessfrog.com/calculators/tdee-calculator.html
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    So, I just recently started watching my diet really closely. And when I say "recently", I'm talking like a week ago lol. I decided to cut almost all sugars from my diet and try to stick to "cleaner" foods. I've noticed I've been feeling a lot better physically since doing so. But, the scale says I've gone up a pound and it's been about a month since I've checked my BF%, I used my caliper this morning and did the 3 point test and apparently I've gone up in fat as well? I don't really understand how to use them, I'm not consistently getting the same numbers... According to IIFYM, my TDEE=2293. If I eat 20% of that, I should be eating 1835 cals a day. My goal is currently 1675 and I usually eat between 1400-1500 calories a day, sometimes only "netting" around 1100-1300. I watch my macros keeping it 40/30/30-carbs/protein/fat. I usually take in anywhere between 140-180g of carbs a day. Should I lower my carb intake? And, honestly, should I be eating more? The thought kind of scares me a little bit, especially since my wedding is in September and I really want to look and feel good. I work out almost every single day. I run and will randomly do exercise dvd's. A gym is just not probable for me right now, I don't have one near me and my work hours are quite random. Personally, I don't care too much what the scale says, I'm looking to lose inches. Any advice? I would love to hear the feedback. Thanks!

    If your numbers are accurate then you really need to eat more...1450 / 2293= 37% deficit (much much much too high). Eat at your calorie target and give it time--1 week isn't much to show a scale loss.
  • heather_huggins
    heather_huggins Posts: 194 Member
    I know one week is a bit inpatient lol. I've been on MFP eating at a deficit for about a year now. I've just recently started REALLY watching my diet. I will up my goal a bit and give it another week or two. Thanks for the advice!
  • kimmid70
    kimmid70 Posts: 37 Member
    Thank you for the info!!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I know one week is a bit inpatient lol. I've been on MFP eating at a deficit for about a year now. I've just recently started REALLY watching my diet. I will up my goal a bit and give it another week or two. Thanks for the advice!

    if you have been eating at that much of a deficit for a year you might want to do a diet break
  • SGSmallman
    SGSmallman Posts: 193 Member
    I did MFP for a little bit last year and I've decided to come back because I gained all my weight back. But I'm confused about what TDEE is. I haven't heard that before.

    Give this a read.
    http://www.myfitnesspal.com/topics/show/937709-in-place-of-a-road-map-ver-3-0

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