Adjusting TDEE when weight is lost????
SezxyStef
Posts: 15,267 Member
How often should I adjust my TDEE.
I ask because I started using TDEE when I started my SL program 4 weeks ago. The numbr at that time was at 1550 based on actuals per my previous question. (Yes I measure my food etc).
Of course in my first few weeks of lifting my weight went up about 2.5lbs (discounted it as water retention due to new exercise) but this past week I have been starving and did go over usually by 25-100 some days (typically rest days) and today I got on the scale and I was down another 2lbs....so based on all of this I have calculated TDEE again
Actual Intake Week lbs lost Weight
9,323 8/26/2013 (2.00) 171.00
9,720 9/2/2013 (1.25) 169.75
10,599 9/9/2013 (0.25) 169.50 (TDEE Start and SL Program start)
11,903 9/16/2013 - 169.50
11,132 9/23/2013 (2) 167.50
So my calculations look like this now
52,677 (total consumed)
19,250 (5.5*3500)
71,927/35=2055
-5% - 1952
-10% - 1850
-15% - 1747
-20% - 1644
So based on my numbers, losses, SL program and hunger (0 to starved in 60 secs flat) is it appropriate to adjust my TDEE now? Let's say to TDEE-10%
And 2nd question how often should I adjust? Based on weight lost? Acutal hunger?
Additional info: Upper goal weight 165 (just because it was a number) and I am not sure of goal weight as BF% is more importat to me (sitting at about 26% based on an online calculator) BF% goal 20-22%.
edit to fix format of number and highlight probably TDEE #'s
I ask because I started using TDEE when I started my SL program 4 weeks ago. The numbr at that time was at 1550 based on actuals per my previous question. (Yes I measure my food etc).
Of course in my first few weeks of lifting my weight went up about 2.5lbs (discounted it as water retention due to new exercise) but this past week I have been starving and did go over usually by 25-100 some days (typically rest days) and today I got on the scale and I was down another 2lbs....so based on all of this I have calculated TDEE again
Actual Intake Week lbs lost Weight
9,323 8/26/2013 (2.00) 171.00
9,720 9/2/2013 (1.25) 169.75
10,599 9/9/2013 (0.25) 169.50 (TDEE Start and SL Program start)
11,903 9/16/2013 - 169.50
11,132 9/23/2013 (2) 167.50
So my calculations look like this now
52,677 (total consumed)
19,250 (5.5*3500)
71,927/35=2055
-5% - 1952
-10% - 1850
-15% - 1747
-20% - 1644
So based on my numbers, losses, SL program and hunger (0 to starved in 60 secs flat) is it appropriate to adjust my TDEE now? Let's say to TDEE-10%
And 2nd question how often should I adjust? Based on weight lost? Acutal hunger?
Additional info: Upper goal weight 165 (just because it was a number) and I am not sure of goal weight as BF% is more importat to me (sitting at about 26% based on an online calculator) BF% goal 20-22%.
edit to fix format of number and highlight probably TDEE #'s
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Replies
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Just looking for general advice. No need to bother SS and Sara with this generic question.
If anyone has a recommendation (s) I am happy for the advice.
Note..not as hungry so far this week...0 -
I don't ever adjust my TDEE in that I don't pay any attention to TDEE - x%.
It's a valuable method for people who are trying to establish a baseline intake, but once you have data showing your average intake, your overall activity, and the results you get when looking at those two pieces of information, you can then use that to make adjustments.
Example: I ate an average of X calories per day for the past 8 weeks. I did roughly Y amount of activity. My weight changed by Z.
You can then manipulate X or Y or both to influence Z, without worrying about TDEE or how many % you deduct from it.
In your case I'd consider waiting another couple of weeks because starting a resistance training program can really throw off rate of loss (as you are already aware). Additionally, your rate of loss doesn't look outside of what I'd consider reasonable. If you feel abnormally hungry and need to go over by 100-150 cals, just do it and track it accordingly and see how it effects your progress.0 -
Thanks SS
will leave as is and follow your suggestion (I've been doing that inadvertenly :blushing: anyway due to hunger)0
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