CAN SOME ONE HELP ME WORK OUT MY TDEE
leahslooloo
Posts: 57
please lol im new to all of this :-/
my age is 25 im female im 5ft 10 and I weigh 169lb my goal is to be 141lb
im struggling to work out my tdee because I have no idea what to pit for my exercise. Im a stay at home mum and wife so do all the housework while my husband works Im running around after 3 kids all day so im allways on the go but I don't know if that's exercise perse iykwim.
Im hoping to get some weight of then I would like to tone up to show slight muscle definition so at the min im not really doing any additional excersise but once ive sorted all this out im hoping to sort out a work out routine while I will do no less than 5 days a week
Im so confused with all of this eeek
my age is 25 im female im 5ft 10 and I weigh 169lb my goal is to be 141lb
im struggling to work out my tdee because I have no idea what to pit for my exercise. Im a stay at home mum and wife so do all the housework while my husband works Im running around after 3 kids all day so im allways on the go but I don't know if that's exercise perse iykwim.
Im hoping to get some weight of then I would like to tone up to show slight muscle definition so at the min im not really doing any additional excersise but once ive sorted all this out im hoping to sort out a work out routine while I will do no less than 5 days a week
Im so confused with all of this eeek
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Replies
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From what I got from the Scooby Calculator...I put in Light exercise (1-3 hrs a week)...your TDEE 2192 - 20% = 1754... Could be more if you factor in more exercise. From f2f for you (light exercise) I got 2035......0
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how do 2 different sites come back with 2 totally different numbers :-/ not even a small difference0
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They use different measurement formulas out there (ie. Ketch McArdle vs. Mifflin-St Joer vs. Harris Benedict). Honestly, this is where I'm confused too. I attempted at some point to figure out what my TDEE is, but got anything ranging from 1500 cals/day to 2100!0
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I use the Scooby method..0
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ok soo which methods actually rein true and show results?0
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Consistency and hard work.0
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which calculation methods I meant for tdee :-) think im gunna have a go with the Scooby method. ive been looking at a few online and most fall close to this.0
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once I have established an excersise routine should I factor this into my TDEE I think im going to be doing some walking hopefully working upto jogging about 4 mile a day some stationary bike and cruches/sit ups to tone my belly0
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This is another really good one:
http://www.fat2fitradio.com/tools/bmr/
When inputting your goal weight, use your current weight
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fat2fit is giving me over 2000 ive never eaten that much in my life lol before dieting I was probably eating about 1900-2000 calories and I was gradually gaining was very slow gain over months but was a gain :-/0
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I've been struggling to work out my TDEE too. It's really confusing that different sites give you different numbers and the definitions of light exercise or moderate are always diffrent. So I never know what to put. I found this site which allows you to enter exactly what you do in minutes. I have put in my numbers for the 7 days of the week and averaged them out.
http://www.health-calc.com/diet/energy-expenditure-advanced
I haven't looked at your diary or anything (I feel like i'm spying on people if I do, LOL) but I wonder if you are tracking your calories and weighing all your portions. I'm usually wrong in ALL my guesses, if I then weigh my food. For example at breakfast I have a small bowl and fill it with cereal. I then fill it with milk. Once I weighed/measured this I realised that I was having more than double the 'portion' size on the packet - 60g as opposed to 30g and 100ml of milk instead of the packet's 60ml. I was shocked! It seems that you can eat a lot more than you think you are eating, so weighing stuff helps. Now I just eat the bowl of cereal and put in the weight I measured before - I don't weigh again.0 -
^^^^This. It asks more questions about how much activity you actually do, so to me it seems more accurate.0 -
When I worked out my TDEE, I input my exercise as sedentary. That way on days when I don't exercise I eat the basic calories that the calculator suggests but on days when I do exercise I can input my exercise on to MFP and eat some of those calories back. I personally find that an easier way to do it than to guess what your activity level is and it's unlikely that you will be eating too many calories if you calculate on the assumption that you do no exercise.
If you calculate your TDEE with exercise included, remember that you musn't eat any of your exercise calories back as they are already included.0 -
Sedentary: 1933
Lightly Active: 2216
Moderately Active: 2498
Highly Active: 2780
Extremely Active: 3062
I'd say go by lightly or moderately active.0 -
go with the light or moderately active setting for TDEE. this isn't the absolute answer to all of your problems though - sometimes TDEE and calorie numbers have to be experimented with over time. It takes patience. It took me a few months to find out what worked for me. If you stick to you, you will figure it out and see results that you are looking for.0
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how often do you guys update your tdee because obviously it changes with the weight you loose?0
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Don't forget after this, you have to also be accurate in your tracking. Its all about how accurate are you going to get. do you have a food scale? HRM? Fit bit?
Organic systems are pretty nasty with nailing down exact numbers. Good luck super complex carbon being!0 -
When I worked out my TDEE, I input my exercise as sedentary. That way on days when I don't exercise I eat the basic calories that the calculator suggests but on days when I do exercise I can input my exercise on to MFP and eat some of those calories back. I personally find that an easier way to do it than to guess what your activity level is and it's unlikely that you will be eating too many calories if you calculate on the assumption that you do no exercise.
If you calculate your TDEE with exercise included, remember that you musn't eat any of your exercise calories back as they are already included.
^^^ I'm with jadeyq1. ^^^0 -
I weigh everything I even weight out fruit instead of selecting small medium or large piece of fruit. I think I have taken some weighing to an extreme lol I even weigh out 1tsp of sugar because all different spoons are different sizes lol
Im not currently strictly sticking to any specific exercise so im not monitoring heartrate etc im hoping to get some sort of exercise plan in place soon as I want to tone up a lot aswell.0 -
When I worked out my TDEE, I input my exercise as sedentary. That way on days when I don't exercise I eat the basic calories that the calculator suggests but on days when I do exercise I can input my exercise on to MFP and eat some of those calories back. I personally find that an easier way to do it than to guess what your activity level is and it's unlikely that you will be eating too many calories if you calculate on the assumption that you do no exercise.
If you calculate your TDEE with exercise included, remember that you musn't eat any of your exercise calories back as they are already included.
what is sedentary sorry if that's a really dumb question :-/
for the past four weeks I have had my diary set to about 1500-1600 calories and when ive been excersising ive bean eating some calories back so that I net at 1400-1600 is this the same/similar method?0 -
Sedentary: 1933
Lightly Active: 2216
Moderately Active: 2498
Highly Active: 2780
Extremely Active: 3062
I'd say go by lightly or moderately active.
do these numbers have a % deducted or is this what it gave without a deduction0 -
Average out all your calculated TDEEs. Eat that number of calories for two weeks. See how much your weight goes up or down. Adjust accordingly.
It's the only way to be 90% accurate or thereabouts, and even when you have that number nailed it will vary depending on your activity levels week on week.0 -
When I worked out my TDEE, I input my exercise as sedentary. That way on days when I don't exercise I eat the basic calories that the calculator suggests but on days when I do exercise I can input my exercise on to MFP and eat some of those calories back. I personally find that an easier way to do it than to guess what your activity level is and it's unlikely that you will be eating too many calories if you calculate on the assumption that you do no exercise.
If you calculate your TDEE with exercise included, remember that you musn't eat any of your exercise calories back as they are already included.
what is sedentary sorry if that's a really dumb question :-/
for the past four weeks I have had my diary set to about 1500-1600 calories and when ive been excersising ive bean eating some calories back so that I net at 1400-1600 is this the same/similar method?
Sedentary means pretty much doing nothing, so no exercise involved at all
It sounds like you're doing it exactly right already. With the numbers given up there (I'm assuming that's without 20% deducted), your TDEE at sedentary would be 1546 so on days where you do no exercise you could eat that amount and still be eating less than you're burning. When you do do exercise, eat some of those cals back so that you're netting 1546, which you're already doing! So you're doing the right thing as far as I can see! I've been using this method for around a month and I haven't seen the scale move yet but I am losing inches! Measure all your vital parts, I guarantee those numbers have gone down even if the scale hasn't 0 -
A couple of things may help...
Pick ONE site for your calculator and stick with it.
If you CAN find a site that helps you work out an estimate for your Body Fat % (I am going to assume you don't get it professionally done/use calipers) again find one site and STICK to it.
It can drive you insane when you see a squillion different values.
So I use Scooby's Accurate Calorie Calculator, and the Fat2Fit Radio Military Body Fat % calculator. My previous favourite site got itself blacklisted from Google and then by the time it had come back, I had gotten used to Scooby and F2F so I stayed with them.
Then...
If you are starting out and you think you might fall between two stools (So for example Light versus Moderate) then work out BOTH TDEE ranges (I use 15-20%) and you have a RANGE of calories to eat between that should still be less than your overall TDEE.
If you ever get something like a FitBit, it will give you your burn for the day, and I find that enormously useful to compare against my MFP diary based on my exercise for that day.
Then it really comes down to guesswork as everyone is different.
This is a marathon, not a sprint so don't expect it to be an immediate miraculous loss - for me the liberating factor was understanding a LOT more how bored grazing and little/no activity was the combination that did for me.
And above all - put the effort into understanding this... it IS hard and it took me a good couple of months of reading, re-reading and experimenting with it all ... you will feel more satisfied when you "get" it and see the results... and also results may not mean the scales shifting, but inches coming off your waist/hips and your bodyfat % coming down.
If you feel you need to adjust up or down, then do it in smaller increments - say between 50-100 calories and above all GIVE IT TIME!
Don't just try it for a week and then get all annoyed that nothing is shifting.
I do all my rework when I do my monthly measuring of neck, hips and waist for my bodyfat. I don't measure it at all in between and I only take a scales measurement once a week...
Patience is the name of the game.0 -
Oh and yes, from the research I've done it is suggested that you recalculate TDEE for every 5lbs or so that you lose :happy:0
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how often do you guys update your tdee because obviously it changes with the weight you loose?
After my weekly weigh in, it doesn't change too much so monthly would probably work just as well0 -
i am not even joking when i say math confuses the hell out of me so any help would be appreciated
ok, so averaging out my HRM over sleep i burn approx. 97 cals per hour. (487 cals over 5 hours of sleeping). Multiply that by 24 and that is just a smidge over 2300.
Considering I work out 6 days a week at (45 minutes strength 3 days, 1 hour of cardio per day) i should be eating 3100 cals per day. (my average workout i burn approx 800 cals in that two our period)
so if i eat back 80% of my TDEE that would be 2480 per day i should eat. over a weeks period that would be dropping 4340 cals or 1.25 lbs per week
75% = 2325
70% = 2170
65% = 1860
if i am doing my calculations correctly, normally i should eat approx 21700 per week
@ 75% that would be about 1.5lbs per week
@ 70% that would be about 1.86lbs per week
@ 65% that would be about 2.48lbs per week0
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