Confused on TDEE Calculations

charisma103
charisma103 Posts: 37
in Food and Nutrition
Hi,

I'm fairly new here and have some questions on TDEE calculations. There are a lot of formulas out there on how to calculate this figure, but I've never been "great at math" and want to make sure I am calculating the right proportions for TDEE.

Can someone please help me figure this out? I am currently 2 pounds away from goal weight YAY!

My Stas:
Gender: Female
Age: 30
Height: 5'3
Weight 122 pounds
Activity Level:
Personal Trainer 2 days per week (mix of cardio and strengh for 45min to 1 hour each time) I also work out 1-2 days on my own usually treadmill at a 6.0-8.0 intervals for 45 minutes or a mix of cardio (elliptical at level 10-15, biking at level 5-8, and maybe jogging for 1 mile) for a total of 45 minutes.

I work a full-time desk job and also have a part-time retail job (usually 12-14 hours on my feet per week for retail job)

I currently eat between 1400 and 1500 KCALS per day. Is this enough? I only eat 1500 on days I work out.

What should be my total calories for weightloss and then total calories for maintenance?

Thanks for all your help and input!

Replies

  • charisma103
    charisma103 Posts: 37
    bump
  • yarwell
    yarwell Posts: 10,477 Member
    The daily calorie consumption for your target weight is probably just over 2000 calories, according to http://www.fat2fitradio.com/tools/bmr/ "Moderately Active (moderate exercise/sports 3-5 days/wk) 2065"
    "your current BMR is 1341 calories."

    So 2000 is round about where you'll need to be in the medium to long term, +/- 100 or 200

    If you're eating 1400-1500 currently you should be seeing some weight loss, there's room to eat more if you wish and it would make sense to eat more on the days you do a lot of exercise - maybe 200 or 300 extra calories on those days - especially as you're only 2 lbs off target.
  • charisma103
    charisma103 Posts: 37
    OMG! Thanks so much for clearing this up! I'm thinking of increasing my calorie intake to 1600 or so for maintenance.
  • Grissay
    Grissay Posts: 112 Member
    Sorry for not helping, but congratulations on being so close to your goal!!!
  • beckers80
    beckers80 Posts: 133 Member
    I am confused as well Fat2Radio says I should eat 1935.. YIKES that seems way too high to lose weight.. I was always told 1200-1400.
    Stats:
    Age: 32
    Female
    5'2
    CW 224
    Desk job, 5 days a week, try to do 30 minutes (currently twice a week, recovering from a injury)
  • sedosher
    sedosher Posts: 142 Member
    For future reference, I like this websites calculations too.

    http://scoobysworkshop.com/calorie-calculator/

    Also, you might want to check out the Eat More to Weigh Less group here on MFP. Tons of info there about TDEE. :)
  • SusanMcAvoy
    SusanMcAvoy Posts: 445 Member
    I feel foolish but what is TDEE? I understand BMI and BMR but don't understand exactly what TDEE is and what it all means. Will it help me maintain?

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