Help with calorie calc please
jemhh
Posts: 14,260 Member
Hello. I've been at this weight loss thing since January. I haven't eaten super low cal, usually around 1750-1850 per day. Lately, though, I've been hitting a wall so I'd like to eat at maintenance for awhile and then go with maybe a 15% deficit for the last 10-15 pounds.
So far I've used the TDEE-20% method to figure my calories. My problem has been figuring out if I choose 3-5 hours of exercise a week or 5-6 because 3-5 usually says "moderate" exercise while 5-6 says "intense." I'm not sure what is moderate vs what is intense or if that even matters. My exercise is as follows:
-lift weights 4x a week for 60 minutes on average = 240 minutes/wk
-run 2x a week for 30-45 minutes plus around 15 minutes if you include warm up and cool down = 90-120 minutes/wk
-sometimes (probably every other week) I do 20 minutes of alternating sprinting and walking plus wu/cd = 17.5 minutes/wk
-plus I take 1-2 20-25 minute walks each week
-I work a desk job (lots of sitting) but have a child and dogs and garden and try to be active at home.
Writing that all out makes it seem like I should be in the 5-6 hour range. I just want to be sure I'm on the right track before upping my calories to that point. With my current stats (female, 156 pounds, 66 inches, 38 yo) that comes to a BMR of 1407 and TDEE of 2428 using the scoobsysworkshop calculator. Does that seem right?
So far I've used the TDEE-20% method to figure my calories. My problem has been figuring out if I choose 3-5 hours of exercise a week or 5-6 because 3-5 usually says "moderate" exercise while 5-6 says "intense." I'm not sure what is moderate vs what is intense or if that even matters. My exercise is as follows:
-lift weights 4x a week for 60 minutes on average = 240 minutes/wk
-run 2x a week for 30-45 minutes plus around 15 minutes if you include warm up and cool down = 90-120 minutes/wk
-sometimes (probably every other week) I do 20 minutes of alternating sprinting and walking plus wu/cd = 17.5 minutes/wk
-plus I take 1-2 20-25 minute walks each week
-I work a desk job (lots of sitting) but have a child and dogs and garden and try to be active at home.
Writing that all out makes it seem like I should be in the 5-6 hour range. I just want to be sure I'm on the right track before upping my calories to that point. With my current stats (female, 156 pounds, 66 inches, 38 yo) that comes to a BMR of 1407 and TDEE of 2428 using the scoobsysworkshop calculator. Does that seem right?
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Replies
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Hi Jemhh! You would most definitely be in the 5-6 hour range - and that is just taking into consideration your workouts. If your daily life is very active (on your feet all day or walking a lot), then that would add to that even more. If you've been hitting a wall at your current intake, I'm guessing you have been under eating a bit - especially if you've been using a 20% which is more than we recommend. Those numbers you listed in your last paragraph do seem right for your TDEE.
It's always good to take a break and eat at TDEE for while - when you feel ready, do a 15% cut (maybe even 10%) and you'll be well on your way to losing those last few pounds. This sounds like a great plan.
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Great! Thank you for the confirmation that I'm on the right track. I needed somebody else to check my activity level so I appreciate it. I've increased my calories a bit the past couple of days and will continue to do so. I need to go grocery shopping for more calorically dense foods it seems.0
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