Need help setting calorie targets re activity using TDEE

tomatoey
tomatoey Posts: 5,446 Member
edited November 2024 in Health and Weight Loss
Goal: fat loss for now (or something recompish)
Stats: 39F, 138lbs, too much of it isn't muscle

http://www.1percentedge.com/ifcalc/ tells me that for an August goal date for 10-lb loss of mostly fat, I should eat 1504 calories (TDEE -30%) on rest days, and 1934 (TDEE - 10%) on workout days.

Those numbers are based on a "moderate" activity level, 3-5 days a week: TDEE = 2330, BMR = 1503. (If I put "lightly active", TDEE = 2067.)

That assumes 3 days of workouts per week (presumably lifting - is it, though?). If I add more workout days, the date is pushed forward to September.

However, I can't lift heavy due to some physical limitations. So I am doing a high-frequency, high-volume routine instead, with bodyweight stuff, bands, and a few machines. I also do cardio a few days a week for health reasons, and because I really like it.

So given my activity, does it make sense to even bother with the http://www.1percentedge.com/ifcalc/ recommendations, or should I just keep a steady -10-20% deficit?

(Because say I burn 200-300 calories with cardio. To me it would make sense to eat 1700-1800 on cardio days (200-300 above BMR). Also, I'm thinking maybe it makes sense to eat less than 1934 on resistance days, because I'm doing more volume.)

If I do the standard recomp (-20% on rest days, which I wouldn't be doing anyway, and +20% on activity days) - the end date is January 2017 for a 10-lb loss of fat. That feels really far away.

Replies

  • BramageOMG
    BramageOMG Posts: 319 Member
    If you set your activity level and goals in MFP, it will do all the calculations for you (day by day). I lost 66 lbs just using it that way.
  • mirrim52
    mirrim52 Posts: 763 Member
    Having different goals on workout and non workout days is just to manage hunger, but still have a deficit over the week. There is no difference doing a steady goal or a workout/non-workout one on weight loss, as long as the deficit averaged over the week is the same. It is just assuming that you will want more fuel on workout days. Personally, I prefer a steady goal, and I haven't found myself significantly more hungry on lifting days. Some people actually find that they are more hungry the day AFTER exercise. It will depend on you.

    Recomp is not for weight loss. It is eating at maintenance while trying to build muscle and lose a bit of fat in the process. The end date is really far away for a 10 lb loss, because the goal is not to lose weight.

    TDEE is an estimate and takes some trial and error. Pick one, stick with it for at least a month, then adjust from there.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited May 2015
    mirrim52 wrote: »
    Having different goals on workout and non workout days is just to manage hunger, but still have a deficit over the week. There is no difference doing a steady goal or a workout/non-workout one on weight loss, as long as the deficit averaged over the week is the same. It is just assuming that you will want more fuel on workout days. Personally, I prefer a steady goal, and I haven't found myself significantly more hungry on lifting days. Some people actually find that they are more hungry the day AFTER exercise. It will depend on you.

    Recomp is not for weight loss. It is eating at maintenance while trying to build muscle and lose a bit of fat in the process. The end date is really far away for a 10 lb loss, because the goal is not to lose weight.

    TDEE is an estimate and takes some trial and error. Pick one, stick with it for at least a month, then adjust from there.

    I want to lose fat, specifically, and retain muscle. I know what recomp is, but I think on that website the "recomp" setting on that website just means fat loss.

    I've been logging for a while again now and am maintaining 138 at 2100-2300. That puts me at ~1700-1800, for a -20% deficit... which yeah, maybe I should just do anyway, and forget about the date. Honestly I don't really think I could do even one day at 1500, I was kidding myself for a minute there.
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