Eat More 2 Weigh Less

Join

Questions about this process

anbshilling
anbshilling Posts: 9 Member
in Social Groups
Hello!

I've been reading and reading and have learned so much. Here are my stats:

Female
Age: 34
Height: 5ft 2.5in (62.5 in)
CW: 105
GW: to maintain or gain muscle eventually

Scooby says:
BMR: 1238
TDEE: 1486 (Sedentary), 1703 (light activity 1-3hrs), 1920 (moderate 3-5hrs)

I have a desk job and sit from 7am-4pm all day every work day (ugh). However right now I walk 60 minutes at 4 mph every single day. According to this calculator, does that mean I'll be able to cut that down to say, 4 days (hours) a week and be able to maintain on 1920? I'm so short and skinny that seems like too much. Though I am not opposed to gaining a little weight (I kind of need it).

My current intake is 1400-1700 and weight is holding steady I think. I'm a little scared to increase to 1920 in addition to cutting back on the cardio but I'm getting burned out. I really want to know how much I can eat w/o gaining. Does 1920 sound like too much if I cut back to say 4 days (4 60 min) cardio sessons? (I plan on ST soon, but probably not for another month or so.)

Thanks!

Replies

  • AnitraSoto
    AnitraSoto Posts: 725 Member
    First of all - welcome!!

    To me, it sounds like you are in a great place --- really just trying to maintain your weight and gain some muscle. Since you say you are getting burned out on all that walking, why don't you just start by cutting back to the 4 days you suggested? You really want to avoid getting burned out, and find/continue something you truly enjoy (otherwise it won't be maintainable, long-term...). Try keeping your calories where they are (maybe try to consistently hit that higher 1,700 number), and monitor your weight for a couple of weeks. By doing that, you are really only changing one variable.

    If, after a couple of weeks at that reduced exercise level, your weight is still holding steady, try bumping your calories up by 100 or 200 a day and monitor your weight again. Just keep tweaking your calories while doing whatever exercise makes you comfortable, and you find to be maintainable.

    Of course, the strength training is an awesome idea, and that is where the "magic" really happens in terms of changing and improving your body shape/composition. In order to really try to build some muscle, you will have to be eating near TDEE, so use this next month or so to build up to that level --- that way when you start to hit the weights, you will hopefully have figured out your true TDEE and will be eating at that level and maintaining...

    Good luck, and keep us updated with your progress!
  • heybales
    heybales Posts: 18,842 Member
    4 hrs of walking 4 mph?

    Walking burns about 1/2 the calories that the TDEE tables increase by. You have an inflated TDEE estimate, by decent amount.

    That 4 hrs is not equal to 4 hrs of running or 4 hrs of lifting.

    4 hrs of walking is 2 hrs in the TDEE table. So if that is your exercise for now, that's 2 hrs, or Lightly Active.

    http://www.myfitnesspal.com/topics/show/1018770-better-rough-tdee-estimate-than-5-level-chart
  • anbshilling
    anbshilling Posts: 9 Member
    Ok, that makes sense. So 1700 basically whether walking 4 or (my current) 7 hours per week. 7 hours per week still only puts me at 3.5 hours activity, so probably still in the light category since it's walking.

    I think when I start my weight training (probably using a basic full body routine with dumbbells, but going heavy on the weights.), I'll try this schedule:
    M- 45 min ST
    T- 60 min walking @4mph
    W-45 min ST
    Th-60 min walking @4mph
    F-45 min ST
    S-REST
    Sun-60 min walking @4mph

    What would the activity level still be light with the schedule above?

    Now, I also anticipate I'll be walking 30 min most days on my lunch break once it warms up which will ADD around 2 hours (give/take) walking, but at more like 3 mph, but total would be 5 hours walking a week. Would this still be light even though I add ST?

    Thanks again!
  • heybales
    heybales Posts: 18,842 Member
    Ok, that makes sense. So 1700 basically whether walking 4 or (my current) 7 hours per week. 7 hours per week still only puts me at 3.5 hours activity, so probably still in the light category since it's walking.

    I think when I start my weight training (probably using a basic full body routine with dumbbells, but going heavy on the weights.), I'll try this schedule:
    M- 45 min ST
    T- 60 min walking @4mph
    W-45 min ST
    Th-60 min walking @4mph
    F-45 min ST
    S-REST
    Sun-60 min walking @4mph

    What would the activity level still be light with the schedule above?

    Now, I also anticipate I'll be walking 30 min most days on my lunch break once it warms up which will ADD around 2 hours (give/take) walking, but at more like 3 mph, but total would be 5 hours walking a week. Would this still be light even though I add ST?

    Thanks again!

    Suggest using that link and adding it up. That way you understand, and when things change, you know how to deal with it.

    Considering the 5 level TDEE table is merely for convenience but not attempting accuracy, much like nutrition labels for measuring are not as accurate as weighing food, might as well go personal when you can.

    You come up with adjusted hrs, put in the formula that created those 5 levels in the first place, and you'll have your own personal level, which could be right smack between 2 table levels.
  • anbshilling
    anbshilling Posts: 9 Member
    Wow! I filled it out with my stats and:

    120 minutes low cardio walking (lunch breaks)
    360 minutes medium cardio ( 7 1hr walking at 4mph)

    And my TDEE is only 1583. And only 1530 dropping the medium cardio to the 4 hr long sessions I mentioned earlier. How discouraging. :(

    Reckon I'll pull in the reigns since the scooby calc was overestimating.

    Thanks for the help! This is what I needed to know.
  • heybales
    heybales Posts: 18,842 Member
    Oh, you did the whole spreadsheet.

    Well, yes, you reached another level of best estimate if you used the bodyfat % in there, because your Katch BMR based on that compared to Mifflin BMR Scooby was using, appears to be decently less.

    And even at that, the spreadsheet reduces sedentary TDEE for the fact women have smaller metabolically active organs, the main burners. So even when the same LBM as a man, the TDEE is less. That's based on study too.

    So if the BMR was indeed lower - now you see the benefit of getting that lifting in there, your BMR based on LBM is less than average gal your age, weight, height.
    So perhaps never that active, perhaps past diets lost muscle mass, whatever reason, it can make it harder in a diet and at maintenance.

    So your planned program with lifting routine looks really good.

Categories