Help with numbers please!!

mmaikisch
mmaikisch Posts: 20 Member
edited December 23 in Food and Nutrition
I have read EVERYTHING I can about calculating my BMR and TDEE and as best as I can calculate my BMR is 1450 and my TDEE is anywhere from 2200 to 2800. I am 5' 4" and weigh about 165 and I would like to lose about 35 pounds.

I teach so I am on my feet a lot more during the school year than in the summer but I still walk on the treadmill for 45 minutes 5 to 6 times a week throughout the year. I have also started taking an hour walk about 5 or 6 evenings a week.

I am a little confused as to how to set up my goals on MFP. I was thinking of setting the calories at 1750 with sedentary as the activity level since as far as I understand it the 1750 takes my exercise into consideration. (which would mean I wouldnt log any exercise either.

ANY help anyone can give me regarding any of this (as well as how to set my carb/protein/fat ratio) would be GREATLY appreciated. Thanks!!

Replies

  • mmaikisch
    mmaikisch Posts: 20 Member
    Can someone help me with my calorie count? I would really appreciate it. :smile:
  • turquoise_elephant
    turquoise_elephant Posts: 83 Member
    I calculate your TDEE (I prefer to call them daily calorie needs) as around 2250.

    For every pound you want to lose each week, you need a deficit of 3500 calories, which works out at 500 per day (3500 divided by 7)
    So 2250 - 500 = 1750.
    If you wanted to lose 2lbs per week, you'd take it down to 1250.
    I wouldn't recommend going below 1250. And don't forget, you can base it on a weekly total, rather than a daily, so some days you may want to allow yourself 1400, and others 1100 so that you get an average daily count of 1250.

    Hope that helps :)
  • turquoise_elephant
    turquoise_elephant Posts: 83 Member
    Do you know what you want to set your carb/protein/fat levels at?
    Personally, I think the protein levels on MFP are set a bit too low. I've increased mine and seen much better results since doing so, and I'm very rarely hungry during the day now.
    If you need help with that, let me know.

    If you already know what you want to set them as, go to:
    My Home>Goals>Change Goals>Custom, and then you can change them as you like.
  • mmaikisch
    mmaikisch Posts: 20 Member
    Thank you very much that does help! I agree with the protein being too low. Is there a site where I can calculate a good ratio?
  • mmaikisch
    mmaikisch Posts: 20 Member
    Also, once I have it set at the calorie intake and food raito I want, do I add in and/or eat back calories exercised? That part of the equation always confuses me.
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