I am officially confused about TDEE - wisdom needed

FeelingLessChubby
FeelingLessChubby Posts: 152 Member
in Health and Weight Loss
Bear with me - I hope I can explain this adequately.

I've been on MFP for 5 months now, and I've lost 22lbs. I'm 8lbs away from my goal weight.

My current details: age 38, height 5'4'', current weight 132lbs.

During this time I recalculated my TDEE twice to ensure that I was eating adequate amounts of calories. I gave my exercise as light 1 - 3 days a week, because it's the most honest estimate - I hardly ever manage more than 3 workouts in one week.

Therefore the TDEE recalculation was based mostly on changes to weightloss. This resulted in a calorie difference of only 30! Does that seem incorrect to you?

Today, in order to get a more accurate result, I calculated my TDEE on 4 different websites and then took an average, which was 1801 calories. Taking away 20% that is 360 I arrived at 1441 calories - my current level is set at 1536 from my last calculation based around a 15% reduction in TDEE.

I have been on a plateau now for over a month at 132lbs - should I lower my calories to 1441 or increase calories and exercise? While I was losing weight it was all making sense - I was eating the right amount of calories and losing, now that the time has come to recalculate to budge the last 8lbs I'm completely lost.

Thanks in advance for any constructive feedback :)

Replies

  • 4legsRbetterthan2
    4legsRbetterthan2 Posts: 19,590 MFP Moderator
    I did not calculate everything you said out but your numbers sound about right just looking at them. Usually if you want to break a plateau there are 3 options: 1. Wait it out and you might start moving again. 2. Drop your calories down some more and you should start moving again. 3. Up your calories to maintenance for a few days and then drop back again, in theory this will boost your metabolism some, you may also experience some weight gain when you go to maintenance from a glycogen refill so don't freak about that.
  • clareshard59
    clareshard59 Posts: 14 Member
    what is TDEE? :smile:
  • glennstoudt
    glennstoudt Posts: 403 Member
    Sounds to me as if you already know what you are doing, your experience has been positive working toward a goal weight. Your body says back to you that based on your current activity level, if you eat x calories, this is how much you are going to weigh. My suggestion(s) are to up, if possible, your activity calorie expenditure level. Doesn't have to be a "workout", trip to the gym for example. Second suggestion is to forget the scale for a while and work on other things, perhaps toning muscles for example that will do a lot more for you than losing 8 pounds. Can be at a gym or not, up to you. Good luck.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    what is TDEE? :smile:

    Total Daily Energy Expenditure
    It basically is the amount of calories you burn in a day, thus the amount of calories at which you will maintain your weight.
  • DebbieLyn63
    DebbieLyn63 Posts: 2,654 Member
    OP- I recently broke a long plateau by cycling my calories. I didn't want to lower my overall calories anymore, so instead I chose 2 nonconsecutive days to eat at a lower level,and added the extra calories to 2 other days in the week. It worked for me. I have lost 5 pounds in the past 6 weeks after 2 months plateau.
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    You're pretty small already. It will be harder at that size. I would probably lower your calories more. The TDEE is a VERY loose estimate so could certainly be off for you. When I had my RMR tested, it was a full 10% higher than the online calculators. What if they were off 10% the other way? It could destroy my small deficit.
  • TX_Aggie_Dad
    TX_Aggie_Dad Posts: 173
    Keep in mind that BMR and TDEE are just estimates. You'll have to experiment to figure out what works for your body. Suggestions above are good. If it were me, I'd raise my calories back up to TDEE and focus on increasing intensity and frequency of exercise to see what happens. Do that for a month and see what happens and then adjust.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Bear with me - I hope I can explain this adequately.

    I've been on MFP for 5 months now, and I've lost 22lbs. I'm 8lbs away from my goal weight.

    My current details: age 38, height 5'4'', current weight 132lbs.

    During this time I recalculated my TDEE twice to ensure that I was eating adequate amounts of calories. I gave my exercise as light 1 - 3 days a week, because it's the most honest estimate - I hardly ever manage more than 3 workouts in one week.

    Therefore the TDEE recalculation was based mostly on changes to weightloss. This resulted in a calorie difference of only 30! Does that seem incorrect to you?

    Today, in order to get a more accurate result, I calculated my TDEE on 4 different websites and then took an average, which was 1801 calories. Taking away 20% that is 360 I arrived at 1441 calories - my current level is set at 1536 from my last calculation based around a 15% reduction in TDEE.

    I have been on a plateau now for over a month at 132lbs - should I lower my calories to 1441 or increase calories and exercise? While I was losing weight it was all making sense - I was eating the right amount of calories and losing, now that the time has come to recalculate to budge the last 8lbs I'm completely lost.

    Thanks in advance for any constructive feedback :)

    So, you've lost 22lbs in 5 months (~1lb per week), you're 8lbs away from your goal weight, and you felt the need to tweak things?

    If it ain't broken, don't fix it.


    But to your question, yes... a 30 cal difference does sound reasonable.
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    OP- I recently broke a long plateau by cycling my calories. I didn't want to lower my overall calories anymore, so instead I chose 2 nonconsecutive days to eat at a lower level,and added the extra calories to 2 other days in the week. It worked for me. I have lost 5 pounds in the past 6 weeks after 2 months plateau.

    Thank you very kindly, this is a good suggestion that I haven't had before and certainly sounds like something I could try out.
    If it were me, I'd raise my calories back up to TDEE and focus on increasing intensity and frequency of exercise to see what happens. Do that for a month and see what happens and then adjust.

    That's a great idea too, I shall try both.

    I did expect the weightloss to slow down at this time as I've reached the single digits, but I think it's time to take some measures after a month of plateau :)
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    So, you've lost 22lbs in 5 months (~1lb per week), you're 8lbs away from your goal weight, and you felt the need to tweak things?

    If it ain't broken, don't fix it.


    But to your question, yes... a 30 cal difference does sound reasonable.

    But it is broken - I stopped losing! I've been now gaining and losing the same 1-2 lbs for a month. I want to do something about it, not just give up?
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    You're pretty small already. It will be harder at that size. I would probably lower your calories more. The TDEE is a VERY loose estimate so could certainly be off for you. When I had my RMR tested, it was a full 10% higher than the online calculators. What if they were off 10% the other way? It could destroy my small deficit.

    Thank you, that's very interesting, I didn't know! Will look into :)
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    So, you've lost 22lbs in 5 months (~1lb per week), you're 8lbs away from your goal weight, and you felt the need to tweak things?

    If it ain't broken, don't fix it.


    But to your question, yes... a 30 cal difference does sound reasonable.

    But it is broken - I stopped losing! I've been now gaining and losing the same 1-2 lbs for a month. I want to do something about it, not just give up?

    Was your weight loss fairly linear? Or has your weight loss been slowly decreasing (i.e. from 2lbs/week to 1lb to .5lbs)?
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Are you using a food scale to weigh your food and measuring spoons/cups for free-pouring liquids? Do you log everything or do you take days off? Are you using the USDA checked items in the database (the ones with no asterisk) and creating your own recipes?

    Looking at your diary I suspect logging inaccuracies. You've got lots of quick add calories and generic database entries. I got stalled 10 lbs above my goal weight and that's when I had to go to weighing everything.

    My other thought is that you shouldn't be doing TDEE-20% so close to your goal. I'd go with 10%. But first make sure you're logging accurately.
  • FeelingLessChubby
    FeelingLessChubby Posts: 152 Member
    Was your weight loss fairly linear? Or has your weight loss been slowly decreasing (i.e. from 2lbs/week to 1lb to .5lbs)?

    Good question, hard to answer accurately though, I would say that it has slowed down, yes. I first lost 5lbs very quickly, then I had no loss for about 3 weeks, then I increased my calories and it started falling consistently, then slowed down when I reached single digits.
    Are you using a food scale to weigh your food and measuring spoons/cups for free-pouring liquids? Do you log everything or do you take days off? Are you using the USDA checked items in the database (the ones with no asterisk) and creating your own recipes?

    My other thought is that you shouldn't be doing TDEE-20% so close to your goal. I'd go with 10%. But first make sure you're logging accurately.

    I'm doing it in a very dedicated and methodical fashion, yes although not using a food scale yet. Over 5 months while I was losing it was all working well. I used to log every single day, but I do have some "treat days" about every week and a half on average (with exception in the last week or so). I check all amounts before I enter and I don't eat any food that doesn't have a nutritional value listed on it. 10% sounds good, I'll check into it :) thanks.
  • NOTLUPUS
    NOTLUPUS Posts: 32
    focus more getting your weekly average calories close to your goal, this will help on plateaus. Watch your sodium intake. Vary up "what" you are doing in those 1-3 workouts each week, working at the same speed/intensity over weeks will lead to your body adapting to the workout. Don't believe what the scale says, it lies. A pound is a pound...but a pound of muscle is better than a pound of fat. This may help http://www.youtube.com/watch?v=05c5ljvIP8c&feature=share&list=UU1XHNZDn3btv7454Pkz7THg
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Was your weight loss fairly linear? Or has your weight loss been slowly decreasing (i.e. from 2lbs/week to 1lb to .5lbs)?

    Good question, hard to answer accurately though, I would say that it has slowed down, yes. I first lost 5lbs very quickly, then I had no loss for about 3 weeks, then I increased my calories and it started falling consistently, then slowed down when I reached single digits.
    Are you using a food scale to weigh your food and measuring spoons/cups for free-pouring liquids? Do you log everything or do you take days off? Are you using the USDA checked items in the database (the ones with no asterisk) and creating your own recipes?

    My other thought is that you shouldn't be doing TDEE-20% so close to your goal. I'd go with 10%. But first make sure you're logging accurately.

    I'm doing it in a very dedicated and methodical fashion, yes although not using a food scale yet. Over 5 months while I was losing it was all working well. I used to log every single day, but I do have some "treat days" about every week and a half on average (with exception in the last week or so). I check all amounts before I enter and I don't eat any food that doesn't have a nutritional value listed on it. 10% sounds good, I'll check into it :) thanks.

    I don't know if you saw my edit above, but right before the last 10 lbs I stalled and had to start logging more accurately. Here, read this:

    http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Was your weight loss fairly linear? Or has your weight loss been slowly decreasing (i.e. from 2lbs/week to 1lb to .5lbs)?

    Good question, hard to answer accurately though, I would say that it has slowed down, yes. I first lost 5lbs very quickly, then I had no loss for about 3 weeks, then I increased my calories and it started falling consistently, then slowed down when I reached single digits.

    That's pretty typical. I'd give it more time, and make sure you are logging as accurately as possible.

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