TDEE, Macro's & Weightloss... No Bulk or Gain Wanted

HollieDollieeeex
HollieDollieeeex Posts: 116 Member
in Food and Nutrition
Heyyyyy,

I won’t write an essay but looking for some guidance from all you knowledgeable people out there.

I am very confused as to what my goals should be right now, currently going to the gym every day, burning on average 400-500cals – cardio mainly (SPINNING) (polar heart rate monitor) MFP wants my calorie goal to be 1200 but seems too low for me.

My TDEE is 2643 & a 25% cut of this is 1982 calories a day! This seems mega to me as I haven’t eaten this much for years, have always been restricting, don’t want to up my calories loads and gain weight but don’t really want to feel deprived or starving, especially as I’m trying to make a change with the gym every day.

I loved strength training but I feel bulky, I need to strip some fat first, then get back into the weights. Totally understand that there isn’t a magic solution but just don’t feel like I’m on the right path.

What are your views on the amounts of protein, fat, carbs etc to have?
Any suggestions / criticisms or advice would be appreciated.

Thanks
H

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    if thats you in the picture yo ushould not be doing a cut of 25%! how much weight do you actually want to lose?
  • HollieDollieeeex
    HollieDollieeeex Posts: 116 Member
    if thats you in the picture yo ushould not be doing a cut of 25%! how much weight do you actually want to lose?

    I want to lose 14lbs, making my ultimate goal of 10st 4lbs. It's honestly a good angle.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    then you should be aiming for a cut of 10-15% off your TDEE
  • erickirb
    erickirb Posts: 12,294 Member
    if thats you in the picture yo ushould not be doing a cut of 25%! how much weight do you actually want to lose?

    I want to lose 14lbs, making my ultimate goal of 10st 4lbs. It's honestly a good angle.

    Then set your MFP goal to lose 0.5lbs/week, anymore your deficit may be too large and you risk losing a lot of lean muscle. I suggest you do that and eat back the cals burned from exercise, or go with TDEE-10 to 15% (-25% is too high with so little to lose). Either way your weekly intake should be quite similar.

    If you have trouble eating that much, then I suggest you do less cardio to keep cals burned lower, which would offset in you needing to eat less calories
  • HollieDollieeeex
    HollieDollieeeex Posts: 116 Member
    then you should be aiming for a cut of 10-15% off your TDEE

    Surely though if i have currently been eating at 1400 (eating back a few exercise cals) then jump to 1982 I'm going to gain weight?
    Maybe I've got it wrong.
    Have no probs with upping my calories, I LOVE FOOD but I dont want to gain.

    Also if my goal is 1982, surely no exercise cals are eaten back?

    thanks for your feedback
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    then you should be aiming for a cut of 10-15% off your TDEE

    Surely though if i have currently been eating at 1400 (eating back a few exercise cals) then jump to 1982 I'm going to gain weight?
    Maybe I've got it wrong.
    Have no probs with upping my calories, I LOVE FOOD but I dont want to gain.

    Also if my goal is 1982, surely no exercise cals are eaten back?

    thanks for your feedback

    increase your cals by 200 per week if you are worried about gaining.

    and no, you then wouldnt eat back exercise cals if you were doing TDEE -10/15%
  • HollieDollieeeex
    HollieDollieeeex Posts: 116 Member
    if thats you in the picture yo ushould not be doing a cut of 25%! how much weight do you actually want to lose?

    I want to lose 14lbs, making my ultimate goal of 10st 4lbs. It's honestly a good angle.

    Then set your MFP goal to lose 0.5lbs/week, anymore your deficit may be too large and you risk losing a lot of lean muscle. I suggest you do that and eat back the cals burned from exercise, or go with TDEE-10 to 15% (-25% is too high with so little to lose). Either way your weekly intake should be quite similar.

    If you have trouble eating that much, then I suggest you do less cardio to keep cals burned lower, which would offset in you needing to eat less calories

    Recommended 15% is 2247 for fat loss. If I went with the TDEE - 15% I wouldnt eat back exercise cals right??

    thanks :)
  • tashaa1992
    tashaa1992 Posts: 658 Member
    if thats you in the picture yo ushould not be doing a cut of 25%! how much weight do you actually want to lose?

    I want to lose 14lbs, making my ultimate goal of 10st 4lbs. It's honestly a good angle.

    Then set your MFP goal to lose 0.5lbs/week, anymore your deficit may be too large and you risk losing a lot of lean muscle. I suggest you do that and eat back the cals burned from exercise, or go with TDEE-10 to 15% (-25% is too high with so little to lose). Either way your weekly intake should be quite similar.

    If you have trouble eating that much, then I suggest you do less cardio to keep cals burned lower, which would offset in you needing to eat less calories

    Recommended 15% is 2247 for fat loss. If I went with the TDEE - 15% I wouldnt eat back exercise cals right??

    thanks :)
    If you use the tdee method, you don't need to eat back exercise calories as your activity level has already been taken into account, does that help at all?

Categories