TDEE-20% and Weight Gain

hannamarie88
hannamarie88 Posts: 231 Member
in Health and Weight Loss
Okay. I've been at this for almost 2 months now -- I've lost 13 pounds -- but I would really like to eat more. MFP has me at an intake of 1320/day now and this is just almost too low. I've read a lot in the forums about TDEE and meeting your nutrient goals and I now understand how it works.

Because of my rather disordered mindset in the past (still working on getting past it), gaining weight will freak me out and I will get highly discouraged.

I need to know if I need to prepare for this possibility when I up my calories. I think, from what I've read, that I will gain a little at first before I figure out where I should be. I'm just looking for people that have done this and what I should look forward to. On days when I do work out (which is 5-6 days a week), I'm already eating 1500-1800 depending on how much I burn/eat back. I try to eat back almost all of my calories, but I find it annoying to have to eat more late at night just to hit the number.

It is my understanding with TDEE that you just have the amount of cals to eat in the day and you don't eat back exercise cals -- which would work for me because I already try to do this sometimes. Meaning, if I know I'm going to burn an example of 200 cals that evening, then I just add that in my dinner.

The tl;dr version: What should I expect when I up my calories by using my TDEE-20% amount since MFP has me at 1320?

Thank you!

Height: 5' 6"
Weight: 141.2
Age: 25

I used this calculator (http://iifym.com/tdee-calculator/) and it gave me 1783/day for TDEE-20%.
BMR: 1857
TDEE: 2229

Any advice is greatly appreciated.

Also... how on Earth would I eat 241g of protein a day!?

Replies

  • jaredaf1
    jaredaf1 Posts: 3
    Hello HannaMarie88,

    I'm not a trainer or nutrionist, but I believe I'm reasonably educated in nutrition and fitness. I'm 35, 5'10 and 170lbs with BF% fluctuating around 10-11% at pretty much all times. If you asked me the question directly about your TDEE and calories, I would try and make it as simple as possible for you. You will likely lose weight as long as you are at a caloric deficit and splitting your macronutrients (fat, carbs, protein) in a healthy, proportionate manner. If you find yourself to be a caloric surplus above your TDEE, you will likely gain weight. But, that all depends on how much above you are and how active you continue to be.

    Now, if you find you are on a caloric deficit but not really losing weight per the scale, don't get down. If you are training 5-6 times per week like you say and incorporate weight or resistance training, you very well could be losing fat but gaining some lean mass in the process. Even on a caloric deficit, newbie exercisers can gain lean mass. Because muscle is more dense than fat, your weight might remain the same, but your sizes could be changing. If I were a women, I would try and be more concerned about my sizes than weight. You should measure your hips, waist, and chest maybe every week or two to gauge your progress better. Try and not step on a scale for a month. You might find it very empowering.

    As far as eating back what you burn, just be concerned about hitting your caloric goal for the day and following your training regimen. Even on days you don't train, you should hit your daily caloric goal. Remember, the results don't happen in the gym, you grow lean mass and lose fat outside the gym so your nutrition is key. And honestly, you might be over-training by going 5-6 times per week. Your body does need rest and proper sleep is the 3rd vital cog in the fat loss/muscle building formula (nutrition, training, rest).

    For most people, finding the right caloric intake just takes a little trial and error. Everyone is different and genetics many times dictate metabolic rates and the bodies ability to shed fat and build mass. And remember, don't deprive yourself. The body is a machine and needs fuel to operate efficiently. Try different nutrition and training programs until you find what really works for you. Remember, reaching and maintaining a healthy and attractive physique is a marathon, not a sprint. Hope this helps you in some way.

    Best of luck,
    Jared
  • onwarddownward
    onwarddownward Posts: 1,683 Member
    I am currently in the same boat as you. I was at 1350 cals, not losing and I was getting sick from under-eating. I went to TDEE-20% about ten days ago.

    Immediately I gained seven pounds and two days later "lost it". It was just a fluctuation.

    Since then I have lost a couple of ounces steadily per day. I won't weigh in officially until Friday and I am dealing with a period right now, too, which throws things off, but I can say this: I have NEVER lost weight, even an ounce, on my period.

    So, I am cautiously optimistic. I nearly doubled my calories and I cut my workouts back a bit. I am finding that when I swim laps, I am able to use a lot more energy, because I HAVE that energy now. Before I was drained.

    Good luck to you, I hope that you keep us informed as to your success. You can add me if you like.
  • Francl27
    Francl27 Posts: 26,371 Member
    You're already eating close to TDEE-20%, honestly, by eating 1500-1800. You probably won't see much of a difference. Personally, I don't make myself eat if I'm not hungry and short in the evening, but I allow myself a treat if I want one.

    You got to know though, even if you eat perfectly, you will gain weight at one point or another, from water retention etc... It doesn't mean anything. You'd have to eat 3500 calories over your TDEE to gain one pound. Keep that in mind. As long as you're eating at a deficit, you won't gain fat (unless your metabolism is really low, but that's unlikely). I switched to TDEE-20% a few months ago and never gained any weight from it (although I wasn't always eating close to my goal either. Now I am but I'm also more active).

    For the proteins, how did you get a goal of 241g? That's much more than you need. You need 1g of protein per pound of lean mass, so 120ish is probably plenty. With my goal of 1700 and 40/30/30 macros my goal was 125.
  • jaredaf1
    jaredaf1 Posts: 3
    Hi again,

    One thing I missed, eating 241g or protein per day for you will be nearly impossible for you. That would be 55% of an 1,800 calorie diet. I eat 245g a day and I have to supplement about 50-75 grams a day with whey protein shakes. If you didn't know, here are the caloric breakdowns for macronutrients:

    1 gram protein = 4 calories
    1 gram carbohydrates = 4 calories
    1 gram of fat = 9 calories

    If you are planning to start around an 1,800 calorie per day goal, try this split 40/35/25. This means:

    40% of calories from protein - 720 calories/180 grams
    35% of calories from carbohydrates - 630 calories/157.50 grams
    25% of calories from fat - 450 calories/50 grams (try and avoid high saturated and trans-fatty food, get healthy fats)

    Good luck,
    Jared

    PS: I dropped 75lbs. when I was 21 and have managed to keep it off for most of the past 15 years. I did fluctuate back up to nearly 200 a couple of years ago after several years of inactivity and eating whatever and whenever. I dialed in my nutrition and fitness regimen and was back down to 170lbs in 4-5 months. Both of my parents are obese and have been the majority of their adult lives so I was not blessed with great genetics, just hard work and determination.
  • dyevine
    dyevine Posts: 26 Member
    I've been thinking about doing TDEE too, but I like adjusting based on my activity for the day! Let me know if it works for you! Also, I noticed that in this post you put your CW as 141- I remembered reading your profile a couple of days ago and it said 241- typo? Either way, keep me posted!
  • meadowsmummy
    meadowsmummy Posts: 108
    Hannah just wanted to point out in your post you made a typo on weight - not meaning to be rude by pointing it out- just to get accurate imput from people.
    I upped my cals from the 1200 mfp gave to 1600 and although i dont find a am loosing as fast as i was i defiently have more energy and strength. its all about what works for your body - try it for a few months and see how the results compare
  • erickirb
    erickirb Posts: 12,294 Member
    If you are gaining it is either water weight or you are burning less cals than you think (Lower BMR, thyroid issue, etc) or a food measurement error, and you are eating more than you think. Eating more is easy if you don't use a kitchen scale to weight solid foods and measuring cups for liquids.
  • hannamarie88
    hannamarie88 Posts: 231 Member
    I will read all your wonderful responses when I get home and have more time (work is busy today) -- but yes. The 141 thing. I'm def 241.2. Oops. I do that all the time, definitely a typo haha. It's ok - I take no offense. I know how much I weigh :D
  • meadowsmummy
    meadowsmummy Posts: 108
    i didnt want to offend but i saw your recent weigh in (your loosing way too fast girl haha). If does make a difference for Macros- i didnt want you to get confused by what they were telling you based on 100 lbs less
  • hannamarie88
    hannamarie88 Posts: 231 Member
    The ultra fast weight lost stemmed from a scale change -- my scale was 5 pounds off from my doctor's so I bought a new one with a body fat/water, etc in it. I know these are not 100% accurate by any means, but it gives me a jumping off point.

    So... at 241 lbs, do I really need to eat 241g of protein per day? I currently am lucky to get in 50-70. As someone who doesn't eat a lot of meat (not a veg, just don't like it that much), I think I will need to supplement a very large amount of that protein.

    Can anyone provide advice on the protein at my accurate weight? The IIFYM calculator gave me the 241g number.

    Also -- thank you for all the advice! I think I will like setting to the higher cal range because I feel utterly punished consuming 1320 on days when I don't exercise and I'm all weak and grumpy. On the days when I get 1500-1800 due to exercising, I feel fine.
  • onwarddownward
    onwarddownward Posts: 1,683 Member
    I have read that you want to eat the same grams of protein as your goal weight. Not your current weight.
  • Alta2000
    Alta2000 Posts: 655 Member
    Hanna,
    In the beginning you can set the TDEE at -30% until you reach about 200lbs, but always make sure you eat above your BMR if the TDEE- is lower. Eat that every day. I do TDEE- and exercise every day for an hour. I am also 5'6" and do the TDEE for the last 4 months. I have been losing slow but steady, I am full of energy, eating everything, sometimes have extra 1000 calories due to special dinners, etc, but did not affect my weight loss. I have also going down sizes.



    http://scoobysworkshop.com/calorie-calculator/
  • erickirb
    erickirb Posts: 12,294 Member

    So... at 241 lbs, do I really need to eat 241g of protein per day? I currently am lucky to get in 50-70. As someone who doesn't eat a lot of meat (not a veg, just don't like it that much), I think I will need to supplement a very large amount of that protein.

    Usually the amount of protein is 1 gram per lb of lean body mass. So lets say your BF% is 35%, then your lean mass would be 157(0.65*241), so your goal would be 157 grams of protein. Since you currently have a lot of fat stores you could probably get away with 0.8g /lb of LBM which would give you 126 grams, but I would use that as a minimum.
  • jaredaf1
    jaredaf1 Posts: 3
    I agree with the previous post. Shoot for about 125 grams a day. You can get protein from sources other than meat. Most dairy products have a decent amount of protein (milk, cottage cheese, yogurt, eggs, etc.) Try and avoid higher-fat dairy sources and focus on lower fat options such as 1% milk, low-fat cottage cheese (if you like it), low-fat and preferably organic yogurt, and cage free eggs or egg whites. I have 5-6 egg whites almost every along with a 1-2 full eggs and that provides me about 35-40 grams of protein. Tuna fish and other white fish (such as tilapia) or salmon are also very good sources of protein and omega-3 fatty acids. Lean cuts of turkey, chicken, and pork also provide a significant amount of protein. Red meat does as well, but will be a little higher in fat content. Oats and grains also provide usable protein so maybe incorporate regular or steel cut oats into your diet as well. Plus these foods will keep you filling full for longer. If you still find it difficult to reach your protein goal, you can get a canister of whey protein powder and just mix 1 scoop per day with some water. That should get you 20-30 grams of protein depending on the powder you choose.
  • fultimers
    fultimers Posts: 153 Member
    Hello HannaMarie88,

    I'm not a trainer or nutrionist, but I believe I'm reasonably educated in nutrition and fitness. I'm 35, 5'10 and 170lbs with BF% fluctuating around 10-11% at pretty much all times. If you asked me the question directly about your TDEE and calories, I would try and make it as simple as possible for you. You will likely lose weight as long as you are at a caloric deficit and splitting your macronutrients (fat, carbs, protein) in a healthy, proportionate manner. If you find yourself to be a caloric surplus above your TDEE, you will likely gain weight. But, that all depends on how much above you are and how active you continue to be.

    Now, if you find you are on a caloric deficit but not really losing weight per the scale, don't get down. If you are training 5-6 times per week like you say and incorporate weight or resistance training, you very well could be losing fat but gaining some lean mass in the process. Even on a caloric deficit, newbie exercisers can gain lean mass. Because muscle is more dense than fat, your weight might remain the same, but your sizes could be changing. If I were a women, I would try and be more concerned about my sizes than weight. You should measure your hips, waist, and chest maybe every week or two to gauge your progress better. Try and not step on a scale for a month. You might find it very empowering.

    As far as eating back what you burn, just be concerned about hitting your caloric goal for the day and following your training regimen. Even on days you don't train, you should hit your daily caloric goal. Remember, the results don't happen in the gym, you grow lean mass and lose fat outside the gym so your nutrition is key. And honestly, you might be over-training by going 5-6 times per week. Your body does need rest and proper sleep is the 3rd vital cog in the fat loss/muscle building formula (nutrition, training, rest).

    For most people, finding the right caloric intake just takes a little trial and error. Everyone is different and genetics many times dictate metabolic rates and the bodies ability to shed fat and build mass. And remember, don't deprive yourself. The body is a machine and needs fuel to operate efficiently. Try different nutrition and training programs until you find what really works for you. Remember, reaching and maintaining a healthy and attractive physique is a marathon, not a sprint. Hope this helps you in some way.

    Best of luck,
    Jared

    Jared, thanks for helping Hannah (and others like myself) understand a little better. I think sometimes we just get too impatient.

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