All you TDEE experts

PhotogirlTX
PhotogirlTX Posts: 85 Member
in Health and Weight Loss
I just did a body composition Analysis with the InBody 230 system here at work. Here are my facts:

Height 5'2" (62 inches)
Weight 197
Age 46
Body Fat Percentage 50.4% (99.4 lbs)

It shows I need to lose 70.3 pounds of fat, but retain my current LBM which is good. 97.9 lbs.
And it said my BMR is 1328 kcal

So I went to iifym.com/tdee-calculator and used the Katch-McCardle Body Fat % method. My BMR is right there with what InBody says.

So.. it calculated my TDEE to be 1593 (This was with no exercise, desk job)

To lose weight, it said to subtract 15% to 20% from that total, so I did 20%.
1593 x .20 = 319. 1593 - 319 = 1274. Which is BELOW my BMR.

HOWEVER, If I used this number, and then I eat back my exercise calories, or a portion of them, I should be good? And on days I do not exercise, I just need to eat in between my BMR and TDEE. Does this sound right? Do I have the math right?

Thanks for your help. I have read a lot of posts regarding this and I have tried to do research before I posted my stats, but I have been getting confused, and for the past three months, I have been actively working on getting moderate exercise in each day and logging my food and being mindful of what I am eating. I have lost 15 pounds in 11 weeks, so just a little over a pound a week, and I am good with that. I guess i am just trying to optimize my weight loss and make sure I am eating enough and working out enough. I really would like to get to where I am at 1.5 pounds a week, but I guess that will take some tweaking.

Thanks again!
KC

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    i find it extremely hard to believe your bf% is 50 at 197 lbs..
    if thats wrong your TDEE is closer to 1800

    anyway, if you calculated your tdee based off of a sedentary lifestyle, you should eat back exercise calories
    other than that your math looks good, but i would recalculate using a number thats not based off bf%, since its such a hard quantity to measure accurately and if its calculated higher than it is like i suspect, you will be given a lower TDEE than you actually have, therefore you will be eating too little
  • RobPA1
    RobPA1 Posts: 48 Member
    I recently did a Medgem test. Its a breathing test that measures your RMR.

    My RMR was 1740 cal perday.
    That is then multiplied by an activity factory (for me, sedentary, and I think they factor in your bodyfat % too, which is important).
    So my TDEE was 2026 calories - the amount to maintain weight.

    I subtract 500 cal from that to lose a pound a week (3500 cal) and I get

    1526 Calories a day.

    So given your BF % and other info, it seems about right to me. The only way to know is to do it, and adjust accordingly.
    But like the poster above said 50% seems high, but for your height, it may not be.

    I am not a fan of impedance methods for bodyfat calculation, but they can give you a good idea. I have read they are less accurate with people who have a higher % of bodyfat. Is there someplace that has a bodpod near you?

    How does the 50% figure line up with the army method?
  • WBB55
    WBB55 Posts: 4,131 Member
    Can I ask you this? If you've lost 15 lbs in the past 11 weeks, and you know what your intake was during that time?

    Do you have an accurate measurement of your average intake was during those 11 weeks? If you do, feel free to share. We can estimate your TDEE from that, and compare it to the calculator you used.
  • usmcmp
    usmcmp Posts: 21,219 Member
    I got your TDEE as 1850 and your BMR as 1350. This was using your numbers including body fat.

    TDEE-20% for you would be 1500.

    To maintain your lean mass try to get 100g of protein every day and do some resistance training.

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