How much should I be eating?

GinaG8788
GinaG8788 Posts: 22 Member
in Health and Weight Loss
Hi guys, my first post here.. I only want to lose 4kgs and then after that just maintain my weight. My BMR is 1419 and my TDEE is 1950..... So how many calories should I be eating to lose around 0.5kg per week? Also I excercise 3 times a week, should I eat my calorie deficit when I work out? Thanks for any suggestions or advice in advance :)

Replies

  • SideSteel
    SideSteel Posts: 11,068 Member
    Assuming the TDEE calculation accurately predicts your energy needs (it is an estimation), and assuming you went to an external calculator to determine energy needs, I would set your intake to about 1550-1600/day without eating back exercise calories.

    Alternatively, you could use MFP's default ("guided") method to determine intake needs in which case you WOULD eat back exercise calories.
  • GinaG8788
    GinaG8788 Posts: 22 Member
    Thanks. I used an external calculator.
  • terbusha
    terbusha Posts: 1,483 Member
    What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1 lb/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1 lb, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

    Allan
  • GinaG8788
    GinaG8788 Posts: 22 Member
    Very helpful thankyou !

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