TDEE, activity, exercise cals question (sorry!)
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sevenswans
Posts: 12
Ok, I've been thinking this over and I just wanted to get a couple more opinions if anyone would like to offer them!
My stats: 28, f, 5'4" and 148lbs...I decided on a target weight of 140lbs (to start with) and using the Fat2Fit radio calculator it suggested eating for your goal weight, which is what I'm doing (it's only a difference of 8lbs so I figured it wouldn't hurt)
My question is this, I've been setting my MFP calorie target manually to 1720 (sedentary: I work from home, and I'm trying not to kid myself about how active I'm not...) but then I also log exercise calories (I do low-impact gym three times a week for 30 minutes, plus walking, using an exercise bike etc. Nothing extreme, probably 30mins-1hr 5-6 times a week, total.) I decided that setting my calories at sedentary and manually adding in exercise calories would be more accurate than just calling it "lightly active" because I do vary day to day and week to week, and it's mostly low impact stuff.
My question is (and sorry if it's dumb) should I be eating back these exercise calories? I've been using them to create a deficit most days (~200 cal under my 1720 target) I try to make sure I always eat my BMR, but I'm wondering if netting under my sedentary tdee is still too low.
Thoughts? or shall I carry on as I am? I'm generally not *feeling* hungry, and as I say, I do have that ~200 cal deficit most days that I can go into if I need to (if I'm starving before I go to bed)
I also have a quick protein question: I've been trying to eat around 100g protein a day, which is around 25% of my calories, is this too much? It's probably around 1g/lb lean body mass (depending what body fat %age calculator I use...my lbm can be anything from 98-110lbs
) I'm not doing heavy lifting, but I'm doing resistance training at the gym (3x30 min session per week - which I log as exercise)
Thanks! I would be really grateful for any advice. Love this group, so informative!
My stats: 28, f, 5'4" and 148lbs...I decided on a target weight of 140lbs (to start with) and using the Fat2Fit radio calculator it suggested eating for your goal weight, which is what I'm doing (it's only a difference of 8lbs so I figured it wouldn't hurt)
My question is this, I've been setting my MFP calorie target manually to 1720 (sedentary: I work from home, and I'm trying not to kid myself about how active I'm not...) but then I also log exercise calories (I do low-impact gym three times a week for 30 minutes, plus walking, using an exercise bike etc. Nothing extreme, probably 30mins-1hr 5-6 times a week, total.) I decided that setting my calories at sedentary and manually adding in exercise calories would be more accurate than just calling it "lightly active" because I do vary day to day and week to week, and it's mostly low impact stuff.
My question is (and sorry if it's dumb) should I be eating back these exercise calories? I've been using them to create a deficit most days (~200 cal under my 1720 target) I try to make sure I always eat my BMR, but I'm wondering if netting under my sedentary tdee is still too low.
Thoughts? or shall I carry on as I am? I'm generally not *feeling* hungry, and as I say, I do have that ~200 cal deficit most days that I can go into if I need to (if I'm starving before I go to bed)
I also have a quick protein question: I've been trying to eat around 100g protein a day, which is around 25% of my calories, is this too much? It's probably around 1g/lb lean body mass (depending what body fat %age calculator I use...my lbm can be anything from 98-110lbs
) I'm not doing heavy lifting, but I'm doing resistance training at the gym (3x30 min session per week - which I log as exercise)Thanks! I would be really grateful for any advice. Love this group, so informative!
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Replies
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Since you did not include any exercise in your activity level selection, yes you would eat those back.
You might as well use MFP style then.
And set weight loss goal to 1/2 lb weekly, since that's what you should be at for under 10 lbs to go.
Then log and eat back. The walking will be very accurate in MFP, as long as you hit the pace in the description. If you had hills, you actually burned more, count that as extra. If you went a tad faster than pace given, little extra there too.
Other stuff depends on what it is.
Keep in mind, you have built in 250 cal deficit already which is reasonable for amount to lose, don't count exercise as extra beneficial to use.
Protein goal is good, just make sure to hit it.0
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