Help losing weight with a correct TDEE please

Emma_Evens
Emma_Evens Posts: 12 Member
edited November 2024 in Health and Weight Loss
Hi,
Before I start, let me write a little bit about myself
I am 21 years old women, my weight is about 54 kg (119 lbs) and my height is about 1.65 (5.4").
I work out 5-6 times a week, 65-70 minutes each time. 3 times cardio (about 9-10 km or 5-6 miles) and 3 times strengths training aka weights training at the gym (I only started strengths training 3 months ago).
So here's the question,
I'm currently trying to lose a little bit of weight. Most of the websites I have checked my TDEE on results were between 1,800-1,950 calories per day, measuring through Myfitnesspal app. However, for several months now I am trying to lose weight and eating between 1,300-1,500 calories a day and no results, I even gained weight.
I would like to lose about 3-4 kg (5-7 lbs). So far I gained weight and didn't lose it and it makes me worried a little.
Besides my work out my daily activities are mostly sedentary. I like going to the gym for my body and also of course for my soul, it helps me to take a break from my university studies. However, so far I am a bit worried that I could never eat more than I do now because of the weight gain I'm experiencing. Would appreciate any king of an advice.
Thanks.

Replies

  • YvetteK2015
    YvetteK2015 Posts: 654 Member
    How much weight do you want to lose? That's already going on the low end of the health weight range. You are going to lose slowly, so don't expect rapid results at that pace.
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    Sorry but this is probably a silly question,
    What is recomp exactly? hahaha sorry for asking I have no idea what it means.
    @malibu927 @LivingtheLeanDream
    thanks
  • malibu927
    malibu927 Posts: 17,562 Member
    Emma_Evens wrote: »
    Sorry but this is probably a silly question,
    What is recomp exactly? hahaha sorry for asking I have no idea what it means.
    @malibu927 @LivingtheLeanDream
    thanks

    Read the link I posted
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    I am trying to lose weight and eating between 1,300-1,500 calories a day and no results, I even gained weight.
    I would like to lose about 3-4 kg (5-7 lbs) for now.
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    Emma_Evens wrote: »
    I am trying to lose weight and eating between 1,300-1,500 calories a day and no results, I even gained weight.
    I would like to lose about 3-4 kg (5-7 lbs) for now.

    OP have you gained weight in the past 3 months integrating lifting? Have you maintained weight?
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    I gained weight about 4-5kg (7-8 lbs) so far @RoxieDawn
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    edited April 2018
    Emma_Evens wrote: »
    I gained weight about 4-5kg (7-8 lbs) so far @RoxieDawn

    Well I see it as this, the weight is an accumulation of muscle and fat and water of course. You do not want to lose all of this, you have essentially been working on body composition already so this where the POUNDS you gained vs the way you look vs where you want your lifting to take you needs assessing.

    Putting on 7 pounds means you are upwards of a light bulk. Did you track calories during this time? Do you have any 4 weeks of history like weight changes and calorie intake history?
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    edited April 2018
    Yes I have,
    When I started, about 3 months ago I weighted 105 lbs and today I weigh 119 lbs ish.
    Eating about 1,300~ calories a day.
    @roxiedawn
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    edited April 2018
    Emma_Evens wrote: »
    Yes I have,
    When I started, about 3 months ago I weighted 105 lbs and today I weigh 119 lbs ish.
    Eating about 1,300~ calories a day.
    @roxiedawn

    What is your weight gain average each week over the last 4 weeks.

    I am having trouble with your 1300 calorie intake and gaining weight at this amount. It seems very very low for someone of your stats and three months of lifting and cardio. Do you weigh your food and log accurately every day? Cheat meals? Anything about your intake that is off?

    What are your goals for your lifting? Strength, aesthetics, endurance?
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    Hi @RoxieDawn
    1. About 2.5 lbs every week.
    2. Yes, I weigh my food and I am not eating more than 1,500 each day.
    3. Now I want to get fitter: Slimmer waist and flatter I guess.
    Thanks
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    edited April 2018
    Emma_Evens wrote: »
    Hi @RoxieDawn
    1. About 2.5 lbs every week.
    2. Yes, I weigh my food and I am not eating more than 1,500 each day.
    3. Now I want to get fitter: Slimmer waist and flatter I guess.
    Thanks

    Can you open your diary?

    So you have gained 10 pounds in 4 weeks????
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    Oh wow I'm so sorry, I thought you meant months. I gained that in four months not weeks.
    @RoxieDawn
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    Hey, I am counting on a different account and I don't know how to share it here, however I get what you said and I think these are very kind and wise words so first of all thank you :smile:
    secondly, so far still trying to share my diary however meanwhile, with the details I gave in the main question, do you know how many calories a day should I count? @RoxieDawn
    Thank you
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    Hi @YvetteK2015 already wrote above an answer however didn't tag you.
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    edited April 2018
    Emma_Evens wrote: »
    Hey, I am counting on a different account and I don't know how to share it here, however I get what you said and I think these are very kind and wise words so first of all thank you :smile:
    secondly, so far still trying to share my diary however meanwhile, with the details I gave in the main question, do you know how many calories a day should I count? @RoxieDawn
    Thank you

    So you are planning to lose upwards of 7 pounds and not recomp?

    eta: if you don't log here then no need to make your diary public. Do you plan to count here or continue on another site???
  • Emma_Evens
    Emma_Evens Posts: 12 Member
    hi sorry for the huge delay. So yes, i am counting on Myfitnesspal app on different account because I am from Israel and many of the things I put are in Hebrew. That's why I have a different account for chatting, without disrespect you, I think it might be a bit hard to understand everything in Hebrew.


    I do want to recomp however I don't really know how should I start. Not even sure whats my correct TDEE. I do think I need to lose some of the fat weight but also I think that I should start gaining muscle too.

    @RoxieDawn

    Thanks
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    edited April 2018
    Emma_Evens wrote: »
    hi sorry for the huge delay. So yes, i am counting on Myfitnesspal app on different account because I am from Israel and many of the things I put are in Hebrew. That's why I have a different account for chatting, without disrespect you, I think it might be a bit hard to understand everything in Hebrew.


    I do want to recomp however I don't really know how should I start. Not even sure whats my correct TDEE. I do think I need to lose some of the fat weight but also I think that I should start gaining muscle too.

    @RoxieDawn

    Thanks

    A couple of things,


    You will have to pick goal. Fat loss through a deficit or fat loss/build muscle through recomp.

    Are you wanting to use MFP method (NEAT less exercise) or TDEE with exercise included?

    We could figure your TDEE our ourselves but since it appears you are eating above your maintenance and not logging correctly you are going to have to take a number of calories to work from as in the best guesstimate and clean up your logging. I say this because you think you are eating 1300-1500 but you are eating more since you are gaining weight (approx 300+ surplus).

    Or choose MFP method and set it to lose .5/week and eat back exercise calories.

    tl:dr Pick a goal, pick a method for tracking calories, learn to weigh and log food intake accurately. Anytime you make changes to intake, etc. give your changes 4+ weeks and assess, make necessary adjustments if needed based on the goal you have chosen.

  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    netaeven wrote: »
    You’re definitely right.
    however don’t you think she’s already eating less calories than she supposed to? With her activity I would say 1,300 is way too low don’t you think? @RoxieDawn
    Besides that I think you totally right and hopefully this will help her start

    OP cannot be gaining 2.5 pounds per month without being in a surplus above her maintenance. So she cannot be eating 1300-1500 calories with 5-6 days a week exercise or she would be losing weight.

    Adding, finding maintenance is something she can figure out with weighing and accurately logging her food for several weeks (stopping her weight gain in the process) and give her her 'real' world maintenance. Psychologically she is eating low so her concern about being able to eat more for maintenance is correct, so hopefully she will under go this process and when she reaches maintenance she will pick the right goal for fat loss.
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