Hi! Just joined in!
Tora32
Posts: 33 Member
Hi! So I finally joined the group since I'm pretty ready to give the Eat More approach a shot. I'm about 5'7.5" (since my height tends to vary at the doctor's apparently, and I tend to round up to 5'8"), and last weigh-in I was at 217.4 (SW was 261). I've been pretty steadily losing with the straightforward subtract 1k calories from my TDEE, but by now it has me down to only about 1500 which goes by much too quickly anymore, and I'm wondering if that's why I've been having increasing fatigue issues with working out since starting (I've been taking a break from workouts the last couple weeks between that and TOM stuff) since medically everything that might be causing that has actually improved since starting out. I've also actually given up on logging for a week (with full intentions to jump right back into it before getting too far off track), and admittedly a fair amount of binging was involved so I don't know, maybe that will happen to help with easing into a higher calorie goal.
So Scooby puts my BMR at 1790, and light activity TDEE at 2461, though the lowest setting puts it at 2148 (I work a retail job, so lots of standing and walking and stuff on those days, but a lot of my hobbies are very sedentary, so days off do tend to be pretty light on the activity to say the least). I set my calorie goal to 1800 for now to see how that goes, if that sounds about right, or am I still cutting it down too far?
So Scooby puts my BMR at 1790, and light activity TDEE at 2461, though the lowest setting puts it at 2148 (I work a retail job, so lots of standing and walking and stuff on those days, but a lot of my hobbies are very sedentary, so days off do tend to be pretty light on the activity to say the least). I set my calorie goal to 1800 for now to see how that goes, if that sounds about right, or am I still cutting it down too far?
0
Replies
-
You are probably more than lightly active with a job that's on your feet and we suggest only a 15% deficit from your TDEE. Even based on your 'lightly active', that would be 2091 calories, so yes, 1800 calories is far too low.
You don't look at TDEE based on just a day or two of activity or just your exercise but the WHOLE of your activity level. Have you checked out Heybales worksheet to figure out how much to eat? You might find that to be much more useful as it looks at work activity as well as exercise, etc. My guess is that you've been under-eating for a long while and probably SHOULD be doing a reset which would mean eating at TDEE...but you need to figure out what this is and slowly add 100-200 calories per week to get to it.
Other women will be on to help you out as I'm just a beginner and didn't under-eat as much as you. Best of luck!
0 -
I haven't found the worksheet yet, so I'll keep looking, thank you.
I figure maybe I should just stick to lightly active then since it kinda balances the work days and the more sedentary days, especially since I've gotten used to the mfp method of eating back exercise (not sure how to average my workouts since they tend to vary week to week so I've just been doing it that way). Thanks again for the help. Hopefully I'll get this figured out soon and get back on track. 0 -
Spreadsheet is on my profile page.
Lightly Active is your job time - doesn't matter if you are sedentary outside of that.
And you have exercise you did NOT include then.
If your exercise is truly 1-3 hrs ONLY weekly, and work is Lightly Active by itself too - you are higher at Moderately active.
When using the spreadsheet - be honest too.
Any tool can be misused and not work well, because you are trying to play it safe by underestimating everything - in the end you just make the deficit unreasonable and reap bad effects.0
