Tall girls, a lil help please? TDEE/BMR/CALS

trudijoy
trudijoy Posts: 1,685 Member
in Health and Weight Loss
Hi taller ladies

Just to give me a ballpark, could you share please? I'm trying to figure out if my stall is as suspected due to the change in my thyroid meds and my body readjusting, or is a plateau.

I'm 5 foot 8-9 (can never remember which) or 175 cm tall. I weigh 90kg (about 200 lb). My TDEE range is 2300-2600. My BMR is 1690. I work out 5-6 times a week when I can but some weeks its only 2-3 hence the TDEE range. I've been eating 1800 and I've lost 15 kg but nothing in a month.

Replies

  • cheshire29
    cheshire29 Posts: 48
    I'm 5'10" and was eating around 1800 and losing slowly until about 2 months ago. I hit a plateau and upped my cals to 2100 in hopes of reigniting my metabolism. I changed back to 1800 last week and lost 5 lbs in a week (also TOM). Feeling back on track and hoping that I won't hit a plateau again anytime soon. If I do I know to up the cals again and hopefully get back on track. Good luck!
  • whierd
    whierd Posts: 14,025 Member
    You should be eating around 2000 calories per day and exercising 2-3x per week is perfectly adequate. Your body needs to rest.
  • trudijoy
    trudijoy Posts: 1,685 Member
    I'm 5'10" and was eating around 1800 and losing slowly until about 2 months ago. I hit a plateau and upped my cals to 2100 in hopes of reigniting my metabolism. I changed back to 1800 last week and lost 5 lbs in a week (also TOM). Feeling back on track and hoping that I won't hit a plateau again anytime soon. If I do I know to up the cals again and hopefully get back on track. Good luck!

    how long did you up cals for? then you lost when you dropped back down? this is interesting :) thanks x
  • trudijoy
    trudijoy Posts: 1,685 Member
    You should be eating around 2000 calories per day and exercising 2-3x per week is perfectly adequate. Your body needs to rest.

    really? i've always felt like you had to pump it as often as poss
  • cheshire29
    cheshire29 Posts: 48
    I'm 5'10" and was eating around 1800 and losing slowly until about 2 months ago. I hit a plateau and upped my cals to 2100 in hopes of reigniting my metabolism. I changed back to 1800 last week and lost 5 lbs in a week (also TOM). Feeling back on track and hoping that I won't hit a plateau again anytime soon. If I do I know to up the cals again and hopefully get back on track. Good luck!

    how long did you up cals for? then you lost when you dropped back down? this is interesting :) thanks x

    I upped for 6 weeks. I read a number of posts on here from people who did this and it worked for them too. I ate at maintenance, mostly filled up on almonds when I wasn't hungry.
  • trudijoy
    trudijoy Posts: 1,685 Member
    I'm 5'10" and was eating around 1800 and losing slowly until about 2 months ago. I hit a plateau and upped my cals to 2100 in hopes of reigniting my metabolism. I changed back to 1800 last week and lost 5 lbs in a week (also TOM). Feeling back on track and hoping that I won't hit a plateau again anytime soon. If I do I know to up the cals again and hopefully get back on track. Good luck!

    how long did you up cals for? then you lost when you dropped back down? this is interesting :) thanks x

    I upped for 6 weeks. I read a number of posts on here from people who did this and it worked for them too. I ate at maintenance, mostly filled up on almonds when I wasn't hungry.

    god, the idea of 6 more weeks without losing actually makes me want to cry gah. might be left with no choice though.
  • whierd
    whierd Posts: 14,025 Member
    You should be eating around 2000 calories per day and exercising 2-3x per week is perfectly adequate. Your body needs to rest.

    really? i've always felt like you had to pump it as often as poss

    Nope. Rest is just as important. Moreso, even. Your body does a lot of its muscle repair/recovery/healing and fat burning during sleep and other types of rest.
  • trudijoy
    trudijoy Posts: 1,685 Member
    You should be eating around 2000 calories per day and exercising 2-3x per week is perfectly adequate. Your body needs to rest.

    really? i've always felt like you had to pump it as often as poss

    Nope. Rest is just as important. Moreso, even. Your body does a lot of its muscle repair/recovery/healing and fat burning during sleep and other types of rest.

    i don't sleep enough (on and off insomnia) so i hope that doesn't make a difference :S
  • trudijoy
    trudijoy Posts: 1,685 Member
    the other aspect to it is that my thyroid meds got changed and so my levels have gone a bit whacky.
  • chriswhudson
    chriswhudson Posts: 39
    You are not creating a big enough caloric defict to see really rewarding result's. Just at a glace you are probably dropping a pound a week, and also as you work out your muscle get harder, so the weight loss happens by slower body changes. Everyone is trying to eat at or below maintenance level, but the goal here is nutrients in, calories low and bigger caloric deficit. I exercise 3 times week and create a caloric deficit of 750-1300 daily.I say this because I physically map out how mucnh weight I will loose each month like clock work.
  • whierd
    whierd Posts: 14,025 Member
    You should be eating around 2000 calories per day and exercising 2-3x per week is perfectly adequate. Your body needs to rest.

    really? i've always felt like you had to pump it as often as poss

    Nope. Rest is just as important. Moreso, even. Your body does a lot of its muscle repair/recovery/healing and fat burning during sleep and other types of rest.

    i don't sleep enough (on and off insomnia) so i hope that doesn't make a difference :S

    I am basing this completely on an article that I skimmed the other day. So I -may- be wrong. It happenee once before, so it could happen again. :smile:
  • whierd
    whierd Posts: 14,025 Member
    Correction: A friend of mine read what I posted and corrected me. I was coming from a strength training perspective, while you may be talking about cardio. Cardio requires less rest than strength training, so 4-5x per week is fine. However, you do need your sleep.
  • trudijoy
    trudijoy Posts: 1,685 Member
    Correction: A friend of mine read what I posted and corrected me. I was coming from a strength training perspective, while you may be talking about cardio. Cardio requires less rest than strength training, so 4-5x per week is fine. However, you do need your sleep.
    do both but i don't lift due to a spinal dislocation injury, so i just do light weights in the circuit, netball, and toning
  • cheshire29
    cheshire29 Posts: 48
    I'm 5'10" and was eating around 1800 and losing slowly until about 2 months ago. I hit a plateau and upped my cals to 2100 in hopes of reigniting my metabolism. I changed back to 1800 last week and lost 5 lbs in a week (also TOM). Feeling back on track and hoping that I won't hit a plateau again anytime soon. If I do I know to up the cals again and hopefully get back on track. Good luck!

    how long did you up cals for? then you lost when you dropped back down? this is interesting :) thanks x


    I upped for 6 weeks. I read a number of posts on here from people who did this and it worked for them too. I ate at maintenance, mostly filled up on almonds when I wasn't hungry.

    god, the idea of 6 more weeks without losing actually makes me want to cry gah. might be left with no choice though.

    I felt the same way but the plateau went on and on. I had to try something.
  • SerenaFisher
    SerenaFisher Posts: 2,170 Member
    Need sleep? Is my lack of sleep why when I usually lose the weight I want in two months it took four? I work overnights and am awake for twenty four hours or longer on my first night back. I sleep four hours (if I am lucky) when I work more then one night... I have a four month old and she keeps me busy.
  • vstraughan
    vstraughan Posts: 163 Member
    I'm 5ft 9 and currently 175lbs. Like you, I also stalled on weight loss. It's important to fuel your exercise. More excercise = more fuel/food, less exercise = less fuel/food. For me the difference can vary between burning ~1000 cals a day and eating 2000-2200 and burning 500 and eating 1800 cals.

    Also consider that your body has a 'memory' and needs you to switch up your diet and exercise once in a while to kickstart things again.

    Sleep is also crucial. When you exercise your body needs rest. Ideally 2-3 days a week but sleep is essential rest. If you don't sleep well then you're not giving your body time to adjust and repair.

    I really just echo what others are saying but hope it compounds the suggestions
  • trudijoy
    trudijoy Posts: 1,685 Member
    I'm 5ft 9 and currently 175lbs. Like you, I also stalled on weight loss. It's important to fuel your exercise. More excercise = more fuel/food, less exercise = less fuel/food. For me the difference can vary between burning ~1000 cals a day and eating 2000-2200 and burning 500 and eating 1800 cals.

    Also consider that your body has a 'memory' and needs you to switch up your diet and exercise once in a while to kickstart things again.

    Sleep is also crucial. When you exercise your body needs rest. Ideally 2-3 days a week but sleep is essential rest. If you don't sleep well then you're not giving your body time to adjust and repair.

    I really just echo what others are saying but hope it compounds the suggestions

    i never NET my BMR if i excercise but it's never been an issue in the past... i also feel like my thyroid screwing up my metabolism means that netting 1800 would be too much. it's so hard to know :(
  • lcfairbairn74
    lcfairbairn74 Posts: 412 Member
    It takes a month to 6 weeks for your body to adjust to new thyroid medication, or a new dose. How long has it been since you changed them?

    I, personally, wouldn't change anything until the 6 week mark. You will then be able to gauge whether it's the medication or just a natural plateau.
  • trudijoy
    trudijoy Posts: 1,685 Member
    It takes a month to 6 weeks for your body to adjust to new thyroid medication, or a new dose. How long has it been since you changed them?

    I, personally, wouldn't change anything until the 6 week mark. You will then be able to gauge whether it's the medication or just a natural plateau.

    It's been about 2 months BUT in those two months I had a break in routine and a screwed up TOM, plus I changed my contraceptive pill and I've had massive digestive upsets from the thyroid meds.
  • trudijoy
    trudijoy Posts: 1,685 Member
    doc says it's the thyroid med change screwing with me and so i'm gonna stay on my current cals until it settles xx thanks all for your input, it's valued and appreciated <3

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