TDEE question

laneer75
laneer75 Posts: 45 Member
in Health and Weight Loss
My stats: 37(38 in 3 weeks), 5'9, 239lbs, female

Workout program (so far): 35-45 minute nerdfittness strength bodyweight circuit 3x a week
will be adding 2 45 minute walks (approximately 3.5 pace)

Job: School librarian - some days I'm constantly on my feet, other days I spend a lot of time sitting inputting books or dealing with tech issues .. at least 3 of 5 work days I am constantly on the go. Weekends ... mostly sitting/sedentary (other than my workouts) After work, also mostly sedentary (sit in front of computer a lot.)

I am also a lacto-ovo vegetarian.

For MFP, I put in that I want to lose 1.5lbs a week and that I'm lightly active. This gives me 1540 calories.

Looking at my TDEE, it gives me 2851 calories (using moderately active).

To achieve a 2lbs loss a week, that would mean eating 1851 calories going my TDEE.

So .. here's my question:

On the days where I am predominately sedentary (i.e. the weekend, especially Saturdays) is it better to eat closer to the 1540 range that MFP gives me, and then on the days where I'm more active (working out, running around at work all day) to eat closer to the 1851 range? Or .. does it matter?

So far I've been ranging anywhere from 1000 net to 1900, with an average of around 1500. So far, it seems to be working. However, I want to make sure to do what I can to not stall out. I'd really like to be under 200 (or as close to it as possible!) by the middle of March (spring break) so that when I go on interviews for a new job I look as good as possible (plus other reasons too.) I just am not sure if eating 1800+ would really help me keep losing weight.

Thank you in advance for any insights/suggestions.

Replies

  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    Couple things.

    Don't confuse the "MFP method" and TDEE. You should pick one to use, not switch back and forth between them.

    MFP determines your maintenance needs based on your daily activity only (no exercise) and takes a deficit off that (in your case, 750 cals a day to lose 1.5 lbs a week). So MFP thinks your maintenance with no exercise is 1540+750 = 2290.

    The TDEE method uses both daily activity and exercise to estimate your maintenance, which is why your "moderately active" TDEE is higher than MFP's estimated maintenance.

    If you think you burn on average around 600 cals per day exercising, then the numbers jive. Whichever one you use will give you the same calorie goal in the end.

    I would suggest from what you describe you may be closer to "lightly active" than moderately active though.

    If your exercise routine is very regular, it makes sense to use the TDEE method (TDEE minus 750 cals) so you don't need to worry about keeping track of your exercise cals. You eat the same amount each day regardless of whether you exercise because it is an average over the course of the week.

    But keep in mind there is a lot of estimation going on when you get your TDEE from an online calculator.

    If you exercise sporadically, it makes sense to use the MFP method and add exercise cals back to your goal when you do (especially if you have a HRM or other good way to estimate calories burned in exercise).

    It sounds like the MFP method is working well for you. If you are losing around 1.5 lbs a week, you know the estimations are pretty accurate. I don't see any reason to change to a new system. Just don't mix the systems and confuse yourself.

    Hope that makes sense!
  • laneer75
    laneer75 Posts: 45 Member
    Thank you! Yes, that does make sense.

    I don't have a HRM right now (though I might get one depending on what/if money for birthday/Christmas.) I'm not terribly consistent with my exercise, although I'm really working on that. I had been only doing cardio (walking) for my exercise for the last 18 months (inconsistently 3 - 5 or 6 times a week at 35 - 55 minutes) or so (and for a few years before that pretty much did nothing ...) I used to really enjoy strength training, which is partly why I'm trying to get back into it even though I have no access to a gym.

    So at any rate :) thank you for your feedback.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    I'd stick with MFP and just add your exercise as you do it. To use TDEE you have to be really consistent and honest with your exercise.

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