How do you count and why? MFP plus eating 50-100% exercise cal or TDEE-15% or 20% or more?

Tatarataa
Tatarataa Posts: 178 Member
edited November 2024 in Health and Weight Loss
Hi, I am curious and I assume some others as well:

How do you count and why do you count like that and have you been successful? Are you using MFP and eating back exercise calories (if so how many exercise calories are you eating back and how are you tracking them)? Are you eating at your calculated TDEE - a certain percentage (which percentage, which calvculator did you use to calculate TDEE)? Do you use any other method, like eg eating at goal weight TDEE? Do you track daily? Or weekly? Or cycle calories in a specific pattern?
And finally-how did you start? Did you up your calories slowly or in between weight loss? Or lower them and why?

Replies

  • SingRunTing
    SingRunTing Posts: 2,604 Member
    I TDEE - 500 calories, which is a little under 20%. I was doing MFP + exercise calories (measured with a HRM) and was losing just fine. But I was sick of eating so little on rest days and so much on workout days. Since my workout schedule is pretty consistent, I decided to TDEE just to level out the food intake between every day of the week.

    It's worked well for me. I keep track of my rate of loss and adjust up or down as necessary. Obviously right now I'm aiming for 1lb a week (hence the -500 calories). I was losing a little too fast, so I added a few more calories and am now back to my 1lb a week rate.

    I do want to add that I weigh daily and take a weekly average. The weekly average is how I determine what I lost that week. Then I look at my 4 week trend to decide if I'm at an appropriate rate of loss.
  • usmcmp
    usmcmp Posts: 21,219 Member
    edited April 2015
    TDEE-20%.

    This works well for me because my workouts are pretty much the same week to week. I like a flat rate intake and if my weight fluctuates significantly in one direction or the other after a few weeks I adjust.

    I used three different calculators to find their average suggested TDEE, then made adjustments based on rate of loss.
    http://iifym.com/iifym-calculator/
    http://www.1percentedge.com/ifcalc/
    http://scoobysworkshop.com/calorie-calculator/
  • jkwolly
    jkwolly Posts: 3,049 Member
    I TDEE - 20% because easy.
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