Help me guestimate my TDEE for diet break pls :)
JaydedMiss
Posts: 4,286 Member
About me:
I have pcos so id go on a lower end of a guestimate likely, Although it hasnt seemed to effect my loss any i wanna be careful.
i am 23, 5 ft 3 140 pounds~
I walk 4 miles to and from work 5-6 days a week (8 total miles total of 2 hours 20 minutes to walk carrying a 5-10 pound backpack) Spend 4-6 hours there making food and serving/cleaning lightly. Average about 20-25k steps those days. On my days off i average about 10k. Besides work i tend to be a lump of lazy (kinda takes all my time working an walking) So i wouldnt really call myself active but im not sedentary
I normally eat between 1200-1600 and i want to do a diet break since iv been in defecit for almost a year (95 pounds lost) But im honestly not sure what a good number to eat is, If its to low i wont get the benefits of a diet break,, to high and ill just gain weight. And im not sure if my body burns less from being in defecit so long so i want to play it safe as i can.
My numbers put me as losing about 5 pounds a month but my intake varies pretty widely so doesnt really help?
Any help appreciated
I have pcos so id go on a lower end of a guestimate likely, Although it hasnt seemed to effect my loss any i wanna be careful.
i am 23, 5 ft 3 140 pounds~
I walk 4 miles to and from work 5-6 days a week (8 total miles total of 2 hours 20 minutes to walk carrying a 5-10 pound backpack) Spend 4-6 hours there making food and serving/cleaning lightly. Average about 20-25k steps those days. On my days off i average about 10k. Besides work i tend to be a lump of lazy (kinda takes all my time working an walking) So i wouldnt really call myself active but im not sedentary
I normally eat between 1200-1600 and i want to do a diet break since iv been in defecit for almost a year (95 pounds lost) But im honestly not sure what a good number to eat is, If its to low i wont get the benefits of a diet break,, to high and ill just gain weight. And im not sure if my body burns less from being in defecit so long so i want to play it safe as i can.
My numbers put me as losing about 5 pounds a month but my intake varies pretty widely so doesnt really help?
Any help appreciated
1
Replies
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Why don't you just add a couple hundred to begin with and then every other week add more until you maintain? That way you don't overshoot it. A diet break is typically a month or more, so you'll have time.5
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was thinking of 10 days-2 week break never heard of more thn that0
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look at your logged deficit the past 2-4 weeks, plug in your trending weight change, estimate your "effective" deficit.
Start by increasing as per that.
Once you stabilise, keep increasing by 100-150 a week to see how far up you can push things.6 -
JaydedMiss wrote: »was thinking of 10 days-2 week break never heard of more thn that
If you are only taking 10 days to 2 weeks then you're going to have to wing it based off of recent weight loss compared to intake. Only you know your accuracy and weight loss trends.1 -
JaydedMiss wrote: »My numbers put me as losing about 5 pounds a month but my intake varies pretty widely so doesnt really help?
Variation doesn't matter; average does. Calculate your average intake for the last month (or two months). Add 500 calories/day. 600 if you want to be sure you're at (or so slightly above as won't matter if it's just a couple of weeks) maintenance.3 -
One thing I would like to mention is that usually an increase in carbs is suggested for diet breaks and if you have PCOS that might not work out in your favor. A longer break actually could be necessary for you.1
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JaydedMiss wrote: »
That's really interesting. All other women I know with PCOS have to seriously limit carbs, along with having a lower than average calorie goal, in order to lose weight.2 -
2170 is the number i got from my info from 150-140 pounds (but alot of my food is overestimated to the best of my ability past few months from eating out and work food so im not sure how close it is?) does 2170 sound right to you guys for my activity? would a 2000 goal sound okay that seems like so much food1
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JaydedMiss wrote: »
That's really interesting. All other women I know with PCOS have to seriously limit carbs, along with having a lower than average calorie goal, in order to lose weight.
I agree its weird my nutritionist told me eat low carb i tried and was miserable. Its just what my body likes. As fo my calories i ate 1200 for the majority of my loss just upped it in past 2 months or so because im more active and have to eat back a portion of my exercise XD1 -
I'm 43, 5'4ish and 150. I maintain on about 2,100 plus intentional exercise. So you sound in the right ballpark to me.
That said, I have absolutely no problem eating 2,000 calories. It's unfortunately not that much food. 0 -
JaydedMiss wrote: »2170 is the number i got from my info from 150-140 pounds (but alot of my food is overestimated to the best of my ability past few months from eating out and work food so im not sure how close it is?) does 2170 sound right to you guys for my activity? would a 2000 goal sound okay that seems like so much food
Honestly, it sounds low to me - but you did say that you trend toward the lower end of the curve. If your weight loss history says 2170, I'd aim for 2200 - or at least 2150. It's really not that much food!
I'm 5'4, 150, 41 years old and losing on ~2300; average about 18,000 steps/day. You just get used to the fact that you can have a few more treats.0 -
SusanMFindlay wrote: »JaydedMiss wrote: »2170 is the number i got from my info from 150-140 pounds (but alot of my food is overestimated to the best of my ability past few months from eating out and work food so im not sure how close it is?) does 2170 sound right to you guys for my activity? would a 2000 goal sound okay that seems like so much food
Honestly, it sounds low to me - but you did say that you trend toward the lower end of the curve. If your weight loss history says 2170, I'd aim for 2200 - or at least 2150. It's really not that much food!
I'm 5'4, 150, 41 years old and losing on ~2300; average about 18,000 steps/day. You just get used to the fact that you can have a few more treats.
i mean its possible that my overestimates (in my mind their not even that much over but its very possible i lie to self, Ill snack at work then not eat all night im not hungry after work anyway and dont want to be over my calories so i overestimate) are throwing my numbers off. Im always well below what fitbit says to eat even when i "cheat" to my knowledge.. I have been cheating alot more in the past month part of why im considering the break my motivation dwindled after so long.
Im scared im wasting my time, to me this many calorie is intimidating (another reason im thinking i need to do it honestly) but im also scared ill still be undereating and not even getting the benefits lol0 -
Work with the way you are tracking and add 500 cals a day. That should keep you in maintenance, if not losing a little, if you are losing 5 lbs a month with your tracking estimates to date.
If after the initial water, food in your gut, jump, doesn't settle to maintenance, drop it anothe 100.
Cheers, h.1 -
Do you track your weight daily, and are you decently accurate with logging your food intake? If so, with about a month of data (less is okay too but the more the better!) I can calculate your TDEE. I do this for myself, keep a spreadsheet of it. PM me if you want, I can send a link to a google doc or explain in more detail how to do it.
In any case your stats and activity level are pretty similar to mine; I lift weights in addition to a lot of walking. I'd guess your TDEE is not lower than 2200, but possibly a bit higher.0 -
I'd eat 2200-2400 with your stats. You'll have an increased TEF with more calories eaten. And if you eat even 250 calories over maintenance that's only 3500 extra over two weeks. Not a big deal IMO.3
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I'd eat 2200-2400 with your stats. You'll have an increased TEF with more calories eaten. And if you eat even 250 calories over maintenance that's only 3500 extra over two weeks. Not a big deal IMO.
never thought of it llike that good point...but whats a TEF? thats a new one to me lol1 -
JaydedMiss wrote: »I'd eat 2200-2400 with your stats. You'll have an increased TEF with more calories eaten. And if you eat even 250 calories over maintenance that's only 3500 extra over two weeks. Not a big deal IMO.
never thought of it llike that good point...but whats a TEF? thats a new one to me lol
Thermic effect of food--calories burned processing food. Your TEF is about 10% of total calories burned. So with a 2000 calorie diet it's about 200 calories. With a 1500 diet it's 150. So if you increase calories eaten, you increase your TEF. On the flip side, decreasing calories eaten decreases TEF. That means that dropping 500 calories per day actually nets a 3150/week deficit (assuming the same NEAT), not a 3500 deficit.3 -
alright i think ill try 2 weeks of 2100-2300 calories. The timing lines up perfectly the day i end the 2 weeks will be my 1 year anniversary of beginning my loss. Can begin round 2 all replenished and ready to recommit. Gotta admit the thought of 2000+ calories for 2 weeks terrifies me. Probably why i need to do it even without the additional benefits, I know im active i just cant wrap my brain around 2 weeks of not losing after so long. Will probably do me good to realize i wont gain at that amount (besides the initial water retention im expecting)6
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JaydedMiss wrote: »alright i think ill try 2 weeks of 2100-2300 calories. The timing lines up perfectly the day i end the 2 weeks will be my 1 year anniversary of beginning my loss. Can begin round 2 all replenished and ready to recommit. Gotta admit the thought of 2000+ calories for 2 weeks terrifies me. Probably why i need to do it even without the additional benefits, I know im active i just cant wrap my brain around 2 weeks of not losing after so long. Will probably do me good to realize i wont gain at that amount (besides the initial water retention im expecting)
Good plan. It is good training for when you eventually meet your goal and up calories. Don't be surprised if you feel refreshed and ready to go back to cutting calories several days early. I always feel like that but make myself wait.
Enjoy!2 -
JaydedMiss wrote: »alright i think ill try 2 weeks of 2100-2300 calories. The timing lines up perfectly the day i end the 2 weeks will be my 1 year anniversary of beginning my loss. Can begin round 2 all replenished and ready to recommit. Gotta admit the thought of 2000+ calories for 2 weeks terrifies me. Probably why i need to do it even without the additional benefits, I know im active i just cant wrap my brain around 2 weeks of not losing after so long. Will probably do me good to realize i wont gain at that amount (besides the initial water retention im expecting)
Good plan. It is good training for when you eventually meet your goal and up calories. Don't be surprised if you feel refreshed and ready to go back to cutting calories several days early. I always feel like that but make myself wait.
Enjoy!
i just calculated out i could have pb2 and jam waffles with grapefruit....2 eggs and pb2 toast...a half bagel with cream cheese....2 marshmallow eggs AND mcdonalds jr chicken, mcdouble and caramel sundae and still noly hit 2053 calories....that was me thinking i was beign rediculous trying to up calories i cant eat that much and i need 2200-2400 LOL this is gona be interesting
Im not going to eat that way often just felt the need to try and up calories thru fast food for a day to make it a little easier, And happen to have been given alot of chocolate today lol. 2400 calories in the foods i eat that satisfy me on 1300 is just not happening. lol 0 -
??? Are you ready to deal with increased sodium water retention? Do you weigh daily or weekly? Are you using a trending weight app? Why don't you include a few of these items around the core of what you've been eating? Best of luck...
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I've been also dieting I keep a deficit of 800-1000 im not that really got a one number towards deficit, and last week I switch up in maintenance I choose to shoot ahead up not making a 100-150 plus to your calorie goals in weight loss. Still so far so good I just make still a plenty of exercise and do it regularly like in weight loss.0
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??? Are you ready to deal with increased sodium water retention? Do you weigh daily or weekly? Are you using a trending weight app? Why don't you include a few of these items around the core of what you've been eating? Best of luck...
im fine with the water retention i already said i expect it. No im not ready for it part of why i chose to do this
Managed to make a meal plan for 2100 but theres a stupid amount of food and i had to add chocolate and multiple servings above what id generally eat of foods to hit 2100....this may be a bad idea -.- not sure i am capable of eating that much food XD i know about calorie dense foods i added a bunch to bulk it up lol this is a nice problem to have i just hope i can do it anyway to get the benefits1 -
JaydedMiss wrote: »JaydedMiss wrote: »alright i think ill try 2 weeks of 2100-2300 calories. The timing lines up perfectly the day i end the 2 weeks will be my 1 year anniversary of beginning my loss. Can begin round 2 all replenished and ready to recommit. Gotta admit the thought of 2000+ calories for 2 weeks terrifies me. Probably why i need to do it even without the additional benefits, I know im active i just cant wrap my brain around 2 weeks of not losing after so long. Will probably do me good to realize i wont gain at that amount (besides the initial water retention im expecting)
Good plan. It is good training for when you eventually meet your goal and up calories. Don't be surprised if you feel refreshed and ready to go back to cutting calories several days early. I always feel like that but make myself wait.
Enjoy!
i just calculated out i could have pb2 and jam waffles with grapefruit....2 eggs and pb2 toast...a half bagel with cream cheese....2 marshmallow eggs AND mcdonalds jr chicken, mcdouble and caramel sundae and still noly hit 2053 calories....that was me thinking i was beign rediculous trying to up calories i cant eat that much and i need 2200-2400 LOL this is gona be interesting Im not going to eat that way often just felt the need to try and up calories thru fast food for a day to make it a little easier, And happen to have been given alot of chocolate today lol. 2400 calories in the foods i eat that satisfy me on 1300 is just not happening. lol
Real peanut butter instead of PB2. Roast potatoes in olive oil instead of dry baked potatoes. (If I'm remembering correctly, you eat a lot of potatoes.) Depending on how you cook your eggs, 3 eggs isn't really all that much (scrambled, anyway; I don't think I'd want 3 boiled eggs). Add butter to toast? (I love fried eggs on buttered toast; don't know if that's something you'd like.)
None of that is drastically different from how you eat now. Mostly, it increases the calories by upping fat content.1 -
I really like this calculator for TDEE because it lets you fine tune your activity more than some calculators.
http://www.health-calc.com/diet/energy-expenditure-advanced1 -
guys i woke up with zero appetite from force feeding myself 2000 calories yesterday, Is this a mental thing? should i continue to power through? I hope it gets easier i thought diet breaks were supposed to be fun and easy XD0
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Aaah, you have been restricting a long time, it may well take you a while to get use to feeling fuller. Kind of like when one first starts and it take a while to get use to not feeling full.
Eat as much as you can today and don't worry if you don't quite meet your goal.
Cheers, h.4
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