Am I understanding TDEE correctly? I’m using the sailrabbit website. Im 5’0 female. I was 140lbs in Jan and now am 125. Looking to drop to 105 which was my weight precovid. According to this website my TDEE when working from home and using the Mifflin St Jeor equation is the following: 140 lbs = 1504 125 lbs = 1425 105 lbs = 1320 So basically I need to only eat 100 calories less per day to lose 20lbs? I feel like the delta should be bigger for 20 whole lbs?
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No, I think you’re misunderstanding the principle here. In order to maintain your weight at 125, you’d need to have 1425 calories. In order to lose weight (1 lb a week), you’d need to have 500 calories less per day. 2 lb a week would require a deficit of 1000 calories a day, which would probably will be extremely difficult. Once you’re at 105 and want to maintain that, then your calorie goal would be 1320. That’d be if you want to maintain a ultrasedentary lifestyle, which does not seem feasible here. If you’re more active, say 3 times a week you’d have an extra 500 calories a day to work with. And it’s not just the workout that burns calories but active people burn more calories at rest too. If you’re planning to continue running and do run, you shouldn’t be using that “working from home” multiplier because while you do work from home, you’re still exercising and moving your body
This was incredibly helpful, thank you!
I didn’t count calories to lose the first 15lbs which is why I’m so confused now. I started eating much healthier, intermittent fasting, and running all of which I plan to continue. But when I think back to how much I ate at 140lbs and how differently my food and lifestyle habits are I can’t believe it’s only an average of a ~75 calorie difference per day. So I’m trying to make sure I understand how to lose the last pounds correctly and if that’s really what I should expect to focus on
Yep that’s what’s in the TDEE column