TDEE Info

So even on days that I don't exercise this amount should still be ok?

Using the TDEE method, the deficit is built in over the week. It equals out to the same thing. I personally think the TDEE method to be easier to maintain so you can have a standard goal. Also consider though, with 100 lbs to lose, you can sustain a bit larger of a deficit. You could eat 1800 calories and be fine. Ideally, I would adjust macro's to ensure protein is good and when you exercise include resistance training to help sustain your lean body mass and metabolism.

FYI, I eat 2400 calories daily. Have since I started. Even though you "should " adjust as you lose weight, I found my exercise improvements were offsetting the minor metabolic adjustments. Essentially, i help my TDEE through all my weight loss.

I am doing a little bit of a post-jack. Sorry but I didn't want to start another one!

I am doing Insanity right now (5 or 6 days per week for 30-45 min at an intense level) and a 90 min ballet class 1 day per week. I can't decide putting this into the TDEE calculator as "Moderate Exercise: 3-5 days/week" or "Heavy Exericse: 6-7 days/week". Thoughts? Doesn't matter?

Edit: I'm trying to lose the 7lbs I put on since Thanksgiving so I would be doing TDEE - 15% or so.

Here's an alternative way to calculate & follow the TDEE-deficit weight loss plan. I just posted this in another thread:

I've been using the TDEE method for 8-9 months. I've found the easiest way to figure calories & macros is using Heybale's Excel spreadsheet. It will do all the calculations for you. Once you open the spreadsheet, there are several tabs along the bottom. The 1st tab is for entering your measurements & goals. It will calculate your %BF & then calculate your activity level. The 2nd tab is for entering & trending your measurement. The 3rd or 4th (?) tab figures your macro goals.

For protein, ensure you are getting AT LEAST 1 gram/pound lean body mass--for most women that's 100-125 grams/day. Your fat should be set at 0.4 grams/pound of lean body mass. Carbs are whatever is left. ... meet your calorie goal most every day!!! If after 3-4 weeks, you're not losing then adjust your daily calorie goal by 100 calories & watch for another 3-4 weeks. You may need more calories or less calories, it can be a little trial & error from the TDEE-deficit calculation. If you need to lose >20 pounds, set your deficit at TDEE-20%. If your need to lose 10-20 pounds, then TDEE-10 to 15%, and once you're down to <10 pounds to lose, set your goal to TDEE-5-10%.

Meeting your macros, especially protein, is very important! You want to lose fat not muscle (lean body mass), so protein intake is very important. The more lean body mass you lose, the lower your BMR will be. That's where folks get lost in the "starvation mode" idea. It's not so much borderline/low calories cause "starvation," as it robs you of your lean body mass, and as the lean body mass drops, so does your BMR (i.e. daily basal calorie burn). Resistance training/heavy lifting is also essential for maintaining lean body mass/muscle as well."

Here's a link to Heybales TDEE calculator: http://www.myfitnesspal.com/heybales

Go to heybales profile page & look for the link to his Excel spreadsheet. It's a few lines down from "About Me." The spreadsheet is great! I've been using it for 8-9 months now & have lost tons of weight, as has my family. The instructions are at the top of the document. You change the values in "yellow" & the others will adjust to give you your %BF, BMR, TDEE & macro goals. It also allows you to enter your activity in "hours." I redo my numbers monthly or after I've lost 5 pounds. The second tab also allows you to track your values over time, so everything is in one simple spreadsheet!