Help me with the math .....TDEE

pookey26 wrote: »

BMR1355

TDEE 1835

So to lose a pound I need a deficit of 3500 cals, working out an average over the week as 500 per day

So my calorie intake should be 1335 and I shouldn't eat back exercise cals as this is already incorporated in the TDEE

I'm 5ft and 172lbs

Provided the calculations are accurate...yes.

This is where trial and error comes in...try it out for a few weeks, compare the results to your expectations, and adjust if necessary.

pookey26 wrote: »

BMR1355

TDEE 1835

So to lose a pound I need a deficit of 3500 cals, working out an average over the week as 500 per day

So my calorie intake should be 1335 and I shouldn't eat back exercise cals as this is already incorporated in the TDEE

I'm 5ft and 172lbs

Is it incorporated in your TDEE? If you do different exercises for different lengths of time or take days off from exercising, your TDEE will change. That's why MFP uses NEAT (Non-exercise activity thermogenesis), so you log your exercise and it bumps your calorie goal to account for it. If you just eat 1335 every day regardless of exercise, then one day your deficit might be 300 and another day it might be 1100 for all anyone knows. Your TDEE will change from day to day depending on your activity level for the day. I'm afraid it's not as simple as you're imagining it is, if I'm taking your meaning correctly.

juggernaut1974 wrote: »

CoffeeNCardio wrote: »

pookey26 wrote: »

BMR1355

TDEE 1835

So to lose a pound I need a deficit of 3500 cals, working out an average over the week as 500 per day

So my calorie intake should be 1335 and I shouldn't eat back exercise cals as this is already incorporated in the TDEE

I'm 5ft and 172lbs

Is it incorporated in your TDEE? If you do different exercises for different lengths of time or take days off from exercising, your TDEE will change. That's why MFP uses NEAT (Non-exercise activity thermogenesis), so you log your exercise and it bumps your calorie goal to account for it. If you just eat 1335 every day regardless of exercise, then one day your deficit might be 300 and another day it might be 1100 for all anyone knows. Your TDEE will change from day to day depending on your activity level for the day. I'm afraid it's not as simple as you're imagining it is, if I'm taking your meaning correctly.

The idea behind a TDEE method (which is what I always used) is that you average your exercise calories out each day. So instead of eating (for example) 2000 calories on days you exercise vs. 1500 on days you don't, you might eat 1700 every day to be consistent.

Now, if you're talking about an extraordinary exercise day (say, a day I do a century bike ride or something), then yeah adjust. But typically the reason people use a TDEE method is so you don't have to micromanage minor fluctuations based on daily activity level.

Ah, that sounds better. I think I was picturing OP eating 1335 and burning 3000 one day and eating 1335 and only burning 1700 another day. That's pretty normal for me. Some days I rocket, some I sit. But it makes sense the way you said it, from a weekly perspective and averages.

This is another way of looking at things, but it's a bit more complicated, which may or may not help!

Personally, I believe in fuelling exercise if it's heading towards the intense variety.
I have my basic no exercise calorie burn. 1750.
I try to eat 2/3 hours before any workouts a variety of different burning carbs, a portion of my protein and fat.
I know all my burn numbers so it's easy to add them onto my basic number.

Then I just take away 1-200 calories to create a small deficit. That is usually in the form of lower carbs at dinner when I don't need them.

This means that on rest days I'm eating what I need (minus my small deficit if I'm cutting)and no more, and on heavy exercise days, I am in no danger of tapping into anything other than glycogen stores and body fat, ie muscle.

I am a firm believer of CICO AND nutrient timing.