TDEE/BMR

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TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 08:58

I'm a little confused about all the different guidelines and was hoping for some guidance.
I fasted yesterday and the day before that and so am on a "normal" day today and until next Monday most likely which is when I plan to have my next fast.

I am 5ft tall and weigh 120lbs, I'd like to get to 110lbs in approx 8weeks.
I have looked at several calculators and my TDEE is 1569, my BMR is 1307. To create a deficit of 3500cals a week (hopefully one pound loss approx), do I need to knock 500 off my TDEE per day or my BMR, but taking into account that I'm only eating 500 cals on fast days, do I need to knock calories off my TDEE (or BMR) at all during non fasts?

Sorry for the confusion, basically I need to know how much I can eat on non fasting days to lost a little over a pound a week.

Thanks in anticipation, Melissa
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Re: TDEE/BMR

Postby Lynzinthesun » 16 May 2013, 09:03

In your progress tracker, it will advise of your TDEE sedentary & active and your fast day calorie intake as recommended to get the results you are looking for, Hope this helps.
Lynsey, Living on a mountain in Spain. Enjoying the harmony of the good life between food & nature.

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Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 09:06

Thankyou, apparently 362 on a fast day not 500 yikes :(
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Re: TDEE/BMR

Postby Lynzinthesun » 16 May 2013, 09:08

Yes I was suprised when I saw my individual amounts - Don't get too hung up on it - my days have varied and I've still done well x
Lynsey, Living on a mountain in Spain. Enjoying the harmony of the good life between food & nature.

Maintaining :) 5:1ing and I still can REALLY enjoy my weekends x

MY BLOG : http://larosilla.info/ Lifestyle & Food in Andalucia.
MY WEBSITE : http://larosilla-catering.com/ Cooking courses, Luxury traditional Spanish Finca Rental.
FB : https://www.facebook.com/LaRosilla
Lynzinthesun
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Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 09:22

I struggled on 500! Doubt I can do two consecutive 362 cal days, 500 wasn't too bad though x
PlateauPrincess
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Re: TDEE/BMR

Postby PhilT » 16 May 2013, 09:34

if you're using 5:2 for calorie reduction the basic plan is to eat for weight maintenance 5 days a week (average your TDEE) and eat about 500 (f) on 2 days a week.

The calorie deficit is created by the two days restriction alone.

Example - TDEE of 1500 * 7 days = 10500 cals per week

5 days at 1500, 2 days at 500 = 8500 cals per week

Deficit = 2000 cals per week or just under 300 per day. Approx weight loss 0.6 lbs/week.
Read what an Aussie doctor has to say about obesity.
PhilT
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Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 09:43

Thanks Phil. So it's really just a simple calculation, the deficit you create = amount lost (based on 3500cals = 1lb).

My normal TDEE is 1569
1569 x 7 = 10983/wk

Based on weight loss calculations
(1445 x 5) + (2 x 362) = 7949

Weekly deficit of 3034, about 0.9lb per week, does this sound about right?

Cheers
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Re: TDEE/BMR

Postby PhilT » 16 May 2013, 09:49

yep, that's the conventional assumption at 3500 cals per lb (which in itself assumes about 70% of the weight lost is fat).
Read what an Aussie doctor has to say about obesity.
PhilT
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Re: TDEE/BMR

Postby lulabella » 16 May 2013, 09:50

Hi
That sounds about right, i'm similar to you, on the short side and have 8lbs to go :wink:
I seems to have ended up doing 4:3, but on average try and do it so that my weekly calories are 3000 less than they should be, so my fast days i have kept to around 500, but have lowered my feed day calories to compensate
I must say, this week is not going well for me though :cry:
On a fast today, but having a freind over tomorrow for dinner which will include wine, Friday is normally my last fast of the week, plus i seem to have comsumed far too much wine this week! Ah well, if i resign my self to not losing this week, it will be a nice surprise if i do!! :razz:

Good luck PlateauPrincess :clover:
:) 5:2, new way of life!!

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Current = 56.07kg
To Lose by Christmas = 3.51kg!!
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Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 09:59

Thanks everyone! Lulabella did you used to do WeightWatchers with a recipe blog? X
PlateauPrincess
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Re: TDEE/BMR

Postby lulabella » 16 May 2013, 10:07

Hi - i did do weightwatchers, about 5 years ago, but i have never done a blog, i'm not sure i would know how LOL!! I used to pop on the community and chat - bit like this!
x
:) 5:2, new way of life!!

CHRISTMAS CLUB MEMBER 72
Goal = 52.62kg
Current = 56.07kg
To Lose by Christmas = 3.51kg!!
lulabella
5:2 for life!
 
Posts: 214
Joined: 10 Apr 2013, 20:33
Location: UK
Blog: View Blog (0)
Gender: Female
Weight Lost: 2.9kg
Diet Started: 16 Apr 13
BMI: 22.75
Progress Charts: View

Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 10:13

Ah ok, only reason being is there used to be a link on there to Lulabella's kitchen!
How are you finding 5:2? Please give me hope and tell me it works after a 6 month plateau!
X
PlateauPrincess
5:2 Faster
 
Posts: 18
Joined: 13 May 2013, 21:44
Blog: View Blog (0)
Gender: Female
Weight Lost: 0.45kg
Diet Started: 14 May 13
BMI: 22.75
Progress Charts: View

Re: TDEE/BMR

Postby lulabella » 16 May 2013, 10:28

I've only been on this WOE for 5 weeks, but from reading this forum, YES THERE IS HOPE! :)

Some say have a complete blow out and confuse your body, or jump start it back to weight loss

Also changing fast days around from week to week could also be a good way to "confuse" your body, rather than getting in to too much of a routine

Have you been doing 5:2 for 6 months or have just been the same weight?
I really want to keep this WOE as a life change to ensure that if - no sorry - when i get to my goal weight i manage to maintain it also

I'm sorry if you've been "stuck" for 6 months, i'm sure that now you've got some great advice on how many calories to have each week, you'll be on the road to losing

xx
:) 5:2, new way of life!!

CHRISTMAS CLUB MEMBER 72
Goal = 52.62kg
Current = 56.07kg
To Lose by Christmas = 3.51kg!!
lulabella
5:2 for life!
 
Posts: 214
Joined: 10 Apr 2013, 20:33
Location: UK
Blog: View Blog (0)
Gender: Female
Weight Lost: 2.9kg
Diet Started: 16 Apr 13
BMI: 22.75
Progress Charts: View

Re: TDEE/BMR

Postby lulabella » 16 May 2013, 10:42

Sorry Melissa, in my haste i missed that you only started this week!

And you've lost 1lbs already - just to say, i lost my first week, stayed the same my second (yes panic did set in) and i have managed to lose each week since (fingers crossed for this weeks sat am weigh in!)

So, keep doing what you're doing and let us know how you get on
:)
:) 5:2, new way of life!!

CHRISTMAS CLUB MEMBER 72
Goal = 52.62kg
Current = 56.07kg
To Lose by Christmas = 3.51kg!!
lulabella
5:2 for life!
 
Posts: 214
Joined: 10 Apr 2013, 20:33
Location: UK
Blog: View Blog (0)
Gender: Female
Weight Lost: 2.9kg
Diet Started: 16 Apr 13
BMI: 22.75
Progress Charts: View

Re: TDEE/BMR

Postby PlateauPrincess » 16 May 2013, 10:43

Thankyou for the great advice :)
I have a number in my head 8stone, and once I'm there I'll be soooo happy!
Xx
PlateauPrincess
5:2 Faster
 
Posts: 18
Joined: 13 May 2013, 21:44
Blog: View Blog (0)
Gender: Female
Weight Lost: 0.45kg
Diet Started: 14 May 13
BMI: 22.75
Progress Charts: View

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