Help! Tdee and bmr

Track as accurately as you can.
Monitor your average calorie and macronutrient intake over a set period of time.
Monitor your average bodyweight over that same time period. (Weigh in daily, average those daily weight results over the week, use that as your weekly average weight).

If your average weight decreases over that time period, it's likely you are in a deficit and you only need to adjust intake or activity if this rate is not suitable for you.

If your average weight increases or stays the same over that time period, it's likely that you are not in a deficit and you'll need to make a slight reduction to intake, or a significant increase to activity levels, or a combination of both.


There are certainly exceptions to this rule since the scale only shows you your total bodyweight and there are non tissue sources of bodyweight that influence this such as water and differences in food content moving through your gastrointestinal system.


And so what I'm getting at here is that whatever a calculator says you should eat is not really incredibly relevant. It's an estimation and you should primarily be using your RESULTS as a guideline for where to move intake and activity.

Your original post said you daily cals are 1470 and weight loss is too slow, so you're increasing to 1500? I'm confused.

hmgetwalw wrote: »

Hi
I've been doing this now around 4 months i started at 1200 cals which saw results to start with i then upped them as I exercise 4-5 times a week and my weight loss stopped but I was loosing inches.
I have lost 22lb so far.
Current cal intake is 1470 and weight loss still slow.

I have recalculated my bmr and tdee and I'm a bit confused!
Bmr 1499
Lean body mass 115lb
Body fat 28.6%
Recommend cal intake 2071

I'm worried at how high this is, any advice would b greatly appreciated x

That's not high...your BMR is the calories you burn existing on this planet...then you have all of your other stuff you do...your daily, exercise, etc...2000ish calories is pretty average maintenance for a woman...

If you're not losing, it's likely that you have inaccuracies in your tracking.

If you're feeling like you have a lot less energy, sluggish, cold all the time, run down, unmotivated- then your metabolism is probably slow from eating too little or being in a deficit for too long.

If you feel fine and have energy but just aren't losing weight you're probably eating around maintenance and your metabolism is fine.