We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Confused on TDEE Calculations

charisma103
charisma103 Posts: 37
edited December 2024 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?
This discussion has been closed.

Categories