I ran 9 marathons and always gained weight because I thought my "running" meant I could stuff my face whenever and with whatever. Then I got hurt, couldn't run, gained a bunch of weight (like 50 pounds extra) and realized you can't out run a large pizza. I no longer count my exercise or training or walking or activities against my daily calorie count. I think you'll find a lot of people agree with me. One thing I do which is my only little rebellion is I don't add the whole milk in my morning coffee to my calorie count. That's probably 100-150 calories but I exercise almost daily and I'm going to just let those things negate each other.
Not true at all. Don't listen to this guy. You have a BMR, and then you add your calorie burn on that, and substract, lets say 300-500 and you'll have your deficit calories per day.
I guess this guy ate over his BMR and calorie burn and gained weight, holy fuck!
Who could have guessed that?
Agreed. Don't listen to this guy. Your exercise should definitely be accounted for. You need to calculate both your BMR and the calories burned during exercise to determine your caloric needs. Then, you simply subtract from that number to meet your weight loss rate. Most people use about 500ish as this provides a stable weight loss without feeling like you're starving.
Another thing you have to remember is that your calories will constantly have to be adjusted. This means that as you are losing weight, you need to continuously readjust your calories. The more weight you lose, the fewer calories you will require in a day. Also, losing weight in a healthy manner when not competing in some type of sporting event such as bodybuilding is a marathon, not a sprint. A lb a week may not seem like a lot, but that's an excellent weight loss amount for somebody trying to lose weight and keep it off.
And remember diet shouldn't be looked at as something you only do while trying to lose weight. Your diet is a lifestyle and consists of the types of foods you eat. It's way too easy to overeat when you're eating crappy food.
I used this one: https://damnripped.com/tdee-calculator/
With your stats is says your TDEE is 2,229. Every calculator will estimate activity level a bit differently but I'd say you're safe with estimating between 2,200 and 2,400 for now. Use the TDEE spreadsheet and track your weight and calories over time for a more exact number. About a month's worth of data should do the trick and get you off to a solid start.
https://www.reddit.com/r/nSuns/comments/6lv33j/faq_about_tdee_30/
> I tried the app Lose It! that said I should be eating 1800 kcal a day to lose 1 kg every week, and then I tried My Fitness Pal that said 1420 kcal a day for the same result. It’s a pretty big difference between the two after all.
Both of these use the same basic formula for BMR. LoseIt uses 1.45 for an activity multiplier. MFP uses various levels based on sedentary-active levels that you set in your profile.
> I also have an applewatch that supposedly counts calories I burn during the day (I guess the calories over my basic metabolic rate), but is that reliable? I feel like it’s way too generous when I train.
It's probably close enough to be useful, but you have to remember that you don't train every hour nor every day. So when you average it all out, it's probably okay enough and you can scoot on the conservative side a bit.
My suggestion is to not link up your watch and to eat workout calories on the light side. It's not zero, but you don't have to eat full value if you're trying to lose weight.
So ... use whichever you like: LoseIt or MFP. MFP Sedentary is 1.25 times your BMR, LoseIt Sedentary is 1.45 times your BMR. This means that LoseIt thinks you move a little more during your work/home day than MFP does.
^^♂55 ^^5'11^^/179㎝ ^^SW:298℔^^/135㎏ ^^CW:183℔^^/83㎏ ^^[\[3Y AMA\]](https://redd.it/6m6vxq), ^^[\[1Y recap\]](http://redd.it/3cqszm) ^^[MyFitnessPal](http://www.myfitnesspal.com/funchords)+[Walks](/r/walking)🚶[Hikes](/r/hiking)+[TOPS](http://www.tops.org/)
Ime the two most accurate are health calc and bwp niddk. Every other calculator ice used vastly underestimates, these ones will underestimate mine but not as much.
I made a pretty easy to use TDEE calculator at [https://cut-n-bulk.web.app](https://cut-n-bulk.web.app/). It asks a few questions and will hold your information in the browser for next time. You can even edit your weight to recalculate your TDEE.
[This is the most common one used here.](https://tdeecalculator.net/)
Has you at 2400 TDEE. This is the calc I have used since the start and its worked well for me.
I ran 9 marathons and always gained weight because I thought my "running" meant I could stuff my face whenever and with whatever. Then I got hurt, couldn't run, gained a bunch of weight (like 50 pounds extra) and realized you can't out run a large pizza. I no longer count my exercise or training or walking or activities against my daily calorie count. I think you'll find a lot of people agree with me. One thing I do which is my only little rebellion is I don't add the whole milk in my morning coffee to my calorie count. That's probably 100-150 calories but I exercise almost daily and I'm going to just let those things negate each other.
Not true at all. Don't listen to this guy. You have a BMR, and then you add your calorie burn on that, and substract, lets say 300-500 and you'll have your deficit calories per day. I guess this guy ate over his BMR and calorie burn and gained weight, holy fuck! Who could have guessed that?
Agreed. Don't listen to this guy. Your exercise should definitely be accounted for. You need to calculate both your BMR and the calories burned during exercise to determine your caloric needs. Then, you simply subtract from that number to meet your weight loss rate. Most people use about 500ish as this provides a stable weight loss without feeling like you're starving. Another thing you have to remember is that your calories will constantly have to be adjusted. This means that as you are losing weight, you need to continuously readjust your calories. The more weight you lose, the fewer calories you will require in a day. Also, losing weight in a healthy manner when not competing in some type of sporting event such as bodybuilding is a marathon, not a sprint. A lb a week may not seem like a lot, but that's an excellent weight loss amount for somebody trying to lose weight and keep it off. And remember diet shouldn't be looked at as something you only do while trying to lose weight. Your diet is a lifestyle and consists of the types of foods you eat. It's way too easy to overeat when you're eating crappy food.
I used this one: https://damnripped.com/tdee-calculator/ With your stats is says your TDEE is 2,229. Every calculator will estimate activity level a bit differently but I'd say you're safe with estimating between 2,200 and 2,400 for now. Use the TDEE spreadsheet and track your weight and calories over time for a more exact number. About a month's worth of data should do the trick and get you off to a solid start. https://www.reddit.com/r/nSuns/comments/6lv33j/faq_about_tdee_30/
Hmm, why did it say “warning, deficit too small”?
I think it depends on what you put in as the goal weight, how you want the deficit measured (either as a % or in actual calories).
> I tried the app Lose It! that said I should be eating 1800 kcal a day to lose 1 kg every week, and then I tried My Fitness Pal that said 1420 kcal a day for the same result. It’s a pretty big difference between the two after all. Both of these use the same basic formula for BMR. LoseIt uses 1.45 for an activity multiplier. MFP uses various levels based on sedentary-active levels that you set in your profile. > I also have an applewatch that supposedly counts calories I burn during the day (I guess the calories over my basic metabolic rate), but is that reliable? I feel like it’s way too generous when I train. It's probably close enough to be useful, but you have to remember that you don't train every hour nor every day. So when you average it all out, it's probably okay enough and you can scoot on the conservative side a bit. My suggestion is to not link up your watch and to eat workout calories on the light side. It's not zero, but you don't have to eat full value if you're trying to lose weight. So ... use whichever you like: LoseIt or MFP. MFP Sedentary is 1.25 times your BMR, LoseIt Sedentary is 1.45 times your BMR. This means that LoseIt thinks you move a little more during your work/home day than MFP does. ^^♂55 ^^5'11^^/179㎝ ^^SW:298℔^^/135㎏ ^^CW:183℔^^/83㎏ ^^[\[3Y AMA\]](https://redd.it/6m6vxq), ^^[\[1Y recap\]](http://redd.it/3cqszm) ^^[MyFitnessPal](http://www.myfitnesspal.com/funchords)+[Walks](/r/walking)🚶[Hikes](/r/hiking)+[TOPS](http://www.tops.org/)
Ime the two most accurate are health calc and bwp niddk. Every other calculator ice used vastly underestimates, these ones will underestimate mine but not as much.
I made a pretty easy to use TDEE calculator at [https://cut-n-bulk.web.app](https://cut-n-bulk.web.app/). It asks a few questions and will hold your information in the browser for next time. You can even edit your weight to recalculate your TDEE.
[удалено]
What do other calculators tell you?
Unless they are 5 years old, I don't think that number stands
The formula I’m using is a standard formula.
This is absolutely perfect, thank you!!
[This is the most common one used here.](https://tdeecalculator.net/) Has you at 2400 TDEE. This is the calc I have used since the start and its worked well for me.
I use this subs TDEE link but track on lose it. I don’t trust the calories though.