Alligatorob's Diary

[MrTank]

No, what's a TDEE?

As @LaMaria stated, TDEE stands for Total Daily Energy Expenditure, a measure of how many calories you need/burn. This calculation will also display your Calories, BMI, BMR, Macros & many other useful statistics.

What is your current weight, height, age, and tell me what your activity level is on a daily basis (Sedentary: Office Job, Light Exercise 1-2 days a week, Moderate Exercise 3-5 days a week, Heavy Exercise 6-7 days a week, or Athlete 2x a day work out.)

Once you give me this information, I can happily calculate your TDEE and cut 500 calories from it, and that will give you 500 calorie deficit to help you lose weight safely.

For example:

I'm 20 years old, 352 pounds, 6ft 2, and I do moderate exercise. My TDEE is 4,148 calories per day. If I want to lose weight, I simply put myself in a calorie deficit about 500 calories or so, and so my calories per day to lose weight every week will be 3,648 calories per day. Everyone's TDEE varies and it's based on weight, age, height and activity level so your calculations won't be the same as mine.

This way, you have won't have to cut calories so drastically as it's really not a good idea to cut so many calories, because the human body needs a certain amount of proteins, carbs, and fats (also called macro-nutrients) to function properly.

Here is a link to the calculator so you can find out your TDEE if you don't want me to do it for you. Once you typed in your information, scroll down to the "Cutting" section, and it will tell you how many calories you need to lose weight, and it will also list how many macros you need.

TDEE Calculator: TDEE Calculator: Learn Your Total Daily Energy Expenditure

NOTE: Your weight will change over time. After a week, weigh yourself. Once you have a new weight, go into the calculator, and update your weight, thus giving you a new TDEE and calorie deficit so that you can keep losing weight. If you go by the same calorie deficit while your losing weight, you won't lose any weight. This is because your body won't require as much calories when you were at a heavier weight. Your body will change over time, so make sure once you lose weight, enter your new weight into the calculator and get your new TDEE and then cut it by 500 calories.

Example: Let's say my 500 deficit is currently 3,648 calories and I weigh 352 pounds. If I weigh myself and I lost 3 pounds by next week and I then weigh 349 pounds, and then I continue to eat 3,648 calories I won't lose a lot of weight. If I were to weigh 349 pounds, my new TDEE 500 calorie deficit would be 3,627 calories per day and I have to keep updating my TDEE and go by that, rather than sticking to a permanent calorie deficit.

Hope this helps

 

[alligatorob]

It was a good day, I am under on calories but feel fine, not hungry or weak.

Tuesday

breakfast
yogurt 80
cereal 100
blackberries 36

lunch beef patty 184
cheese 100
strawberries 27

dinner
medium slice Domino's pizza 300
asparagus 80
banana 94

Total 1,001 calories

Leif Erikson first set foot on what is today Canada in 1001. Making him the first European known to have "discovered" America, though one of the sagas describing his adventures says he heard about North America from another viking before heading here, so maybe not first. America it seems has had many discoverers. My parents told me I was named for Leif, my middle name is Eric.

 

[alligatorob]

Ok, I went to the website Dylan put in his message and apparently my TDEE is about 2,500 calories. Which means at the 1,500 or so calories a day I have been eating I should be eating about 1,000 calories less than that. What is less clear is if that is ok or not.

The website also says my ideal weight is 144 to 147 lbs, which I think is low, but I will know better when I get close. I was thinking 160 lbs would be about right. If I plug a weight of 160 in and add a couple of years to my age, the time I think it will probably take to make goal, I get a TDEE of about 1,700 calories a day. Why would I want to eat more than that now? If my goal is to find a life time sustainable diet why not find something close to that now? And maybe knock a couple of hundred calories off to help with the weight loss.

I have to admit I have an old school view of dieting and health, if I am feeling good and losing weight I think I am ok. Now I am prepared for those of you who know more about this than I to let me know what you think. If you believe I am wrong please say so.

 

[MrTank]

Ok, I went to the website Dylan put in his message and apparently my TDEE is about 2,500 calories. Which means at the 1,500 or so calories a day I have been eating I should be eating about 1,000 calories less than that. What is less clear is if that is ok or not.

The website also says my ideal weight is 144 to 147 lbs, which I think is low, but I will know better when I get close. I was thinking 160 lbs would be about right. If I plug a weight of 160 in and add a couple of years to my age, the time I think it will probably take to make goal, I get a TDEE of about 1,700 calories a day. Why would I want to eat more than that now? If my goal is to find a life time sustainable diet why not find something close to that now? And maybe knock a couple of hundred calories off to help with the weight loss.

I have to admit I have an old school view of dieting and health, if I am feeling good and losing weight I think I am ok. Now I am prepared for those of you who know more about this than I to let me know what you think. If you believe I am wrong please say so.

Your body has nutritional needs to function properly. If you eat like a 160lb person and following their TDEE when you weigh 320lbs, it's not very healthy. Your body doesn't make up for calories, it has requirements.

The bigger you are, the more calories you burn to move. The lighter you are, the less calories it takes for you to move. That's usually why bigger people (like me) get really tired fast is because it takes massive amounts of energy or (calories) to operate such as walking, running, or even more extreme exercises. If you are lighter, you will see a difference on how much longer they can go without getting tired because it takes less energy for them to move. This is why being in a deficit of 500-600 calories is important, and I wouldn't advise cutting any less for your health and nutritional value sake. You need calories to move and operate properly, the very most I would cut from your TDEE is maybe 800 calories.

Losing body fat is one thing, but not meeting your body's nutritional requirement is another. Less calories = Less Macros. More Calories = More Macros.

I'd say find your official TDEE and cut that by 500 calories and start there for healthy weight loss patterns. Losing weight rapidly could have some side effects such as Loose skin, Fatigue, Muscle Loss, etc.

Believe me, I wasn't used to all this technical stuff either, but the more I dug deeper into it, the more sense it makes, and the easier healthy eating became for me. Use those extra calories to your advantage, and the key is finding a balance. Why cut 1000 calories when you don't even need to in order to lose weight? You will feel more satisfied at the end of the day feeling more refreshed and energetic while still losing weight. Just something to think about

 

[bensanon]

If your deficit is 1000 (i.e., you’re eating 1500 and your TDEE is 2500) that means you’ll lose about 2 pounds per week which is at the high end of the recommended pace for weight loss. If you’re comfortable there, that’s a really good pace. It would take you about 16 months to get to 160lb.

I’ve seen 1700 kcal as the minimum recommended amount here. My understanding is that that’s to make sure you get the nutrients your body needs to help you along the way and lose the weight in a sane way. It seems like a good amount to me but everyone’s different. I think getting closer to 1000 per day is too low. You’d be at higher risk of losing muscle, your sanity, motivation, etc. Your body will fight back. IMO, your comfort level is going to be the biggest factor in helping you determine what’s best for you. You seem to do well based on your posts so you might be able to tolerate a lower amount. I would check with your doctor too about your level. A long time at a lower amount can cause medical issues you may be unaware of until they cause bigger problems.

It looks like you’re doing great, Rob. I say keep it up and don’t be afraid to try different things to see how you feel. Aiming for what you would eat on maintenance is very reasonable but it may not be feasible initially.

My two cents.

 

[MrTank]

If your deficit is 1000 (i.e., you’re eating 1500 and your TDEE is 2500) that means you’ll lose about 2 pounds per week which is at the high end of the recommended pace for weight loss. If you’re comfortable there, that’s a really good pace. It would take you about 16 months to get to 160lb.

I’ve seen 1700 kcal as the minimum recommended amount here. My understanding is that that’s to make sure you get the nutrients your body needs to help you along the way and lose the weight in a sane way. It seems like a good amount to me but everyone’s different. I think getting closer to 1000 per day is too low. You’d be at higher risk of losing muscle, your sanity, motivation, etc. Your body will fight back. IMO, your comfort level is going to be the biggest factor in helping you determine what’s best for you. You seem to do well based on your posts so you might be able to tolerate a lower. I would check with your doctor too about your level. A long time at a lower amount can cause medical issues you may be unaware of until they cause bigger problems.

It looks like you’re doing great, Rob. I say keep it up and don’t be afraid to try different things to see how you feel. Aiming for what you would eat on maintenance is very reasonable but it may not be feasible initially.

My two cents.

Exactly, comfort is another BIG factor. I stay around the 500-600 calorie deficit but I'm losing about 2-3 pounds a week. This is because as I said, the bigger you are, the more calories you will burn. For example, Someone weighing 150 pounds walking a normal pace for 60 minutes would burn 250 calories, whereas someone weighing 200 pounds walking for the same duration and speed would burn 333 calories and so on. There's a lot that goes into everything, and everyone's body is different.

 

[alligatorob]

295, down 3 lbs this week! I had to weigh 3 times this morning to be sure. I am now down 25 lbs from my start weight. I feel good!

Thanks Rob and Dylan, I will give that a try and up my calories a bit. I appreciate the feedback.

 

[alligatorob]

Based on this TDEE thing, and the unanimous advice of those who know more about this than I do I will try and up my calories a bit. I appreciate the feedback.

My original goal when I got off of the kick start was 1,600 to 1,800, I will go back to that. Downside is no more Viking histories. Thanks Rob, Dylan, LaMa and others.

To be honest I had a beer last night after posting, so my real calorie count yesterday was 168 higher than I said, will add those calories today.

 

[aiminglow]

...295, down 3 lbs this week! I had to weigh 3 times this morning to be sure. I am now down 25 lbs from my start weight. I feel good!...

This is SO good to read!

...I will try and up my calories a bit... Downside is no more Viking histories.

They were great fun, but definitely come second to your health!

 

[Cate]

Congratulations Rob on being another 3 lbs down & 25 in total.
You have received excellent advice & I think that is one of the things I love about this forum, especially at the moment. Most of the advice is given with respect for one another & our differences. I love following your progress!

 

[MrTank]

295, down 3 lbs this week! I had to weigh 3 times this morning to be sure. I am now down 25 lbs from my start weight. I feel good!

Thanks Rob and Dylan, I will give that a try and up my calories a bit. I appreciate the feedback.

Glad you are making progress. 25 pounds lost already is incredible progress, and you are that much closer to your weight goal! Very happy to hear the news, I'm currently at 11 pounds down, so I'm right behind you! It's nice we can both help each other out and to do this thing together man!

GOOD WORK!!!!!!!

 

[alligatorob]

Yesterday wasn't my best day, but not bad. The problem was alcohol, I had a beer with my stepson to commiserate with him over his problems with his girlfriend, actually late the night before and then our company arrived bearing gifts, a bottle of El Padrino Tequila, we sat up late sipping alcohol, I did my best to limit my intake, but it was significant. One thing I discovered is that Tequila has fewer calories than whiskey, I still prefer whiskey but it it something to think about. All in all my calorie count for the day was fine, maybe still too low.

Bringing up the calories is a bit scary, I ate more cereal for breakfast and a slice of pizza for lunch as a part of my plan to come up to at least 1,600 calories. Problem is when I started to do that I could feel the urge to keep on eating, the urge I know usually has lead me to binge. I will see how today goes, my goal is a few more calories, but not too many.

Wednesday

late night beer with stepson, actually late Tuesday after closing the count 169

breakfast
yogurt 80
cereal 160
strawberries 27

lunch
medium slice Dominoes pizza 300
tangerine 47 snack apple 95

dinner - a smallish salad, we ate out, I think it was the lowest calorie thing on the menu
lettuce & carrots 30
a few grilled chicken chunks 110
a sprinkling of cheese 100
blue cheese dressing 160
a few croutons 50

evening drinks
2 shots tequila 140
1 shot whiskey 100

Total 1,568 calories
In 1568 Mary Queen of Scots escaped imprisonment in the Loch Leven Castle and managed to raise an army but was defeated and imprisoned, all was pretty much down hill from there for her.

 

[overlandflyer]

Your body has nutritional needs to function properly. If you eat like a 160lb person and following their TDEE when you weigh 320lbs, it's not very healthy. Your body doesn't make up for calories, it has requirements.

if your body has stored fat, you are carrying around all the energy you need, you merely have to know how to get to it.

 

[bensanon]

Re the urges to eat even more, I get that too but I notice it's mostly with carbs. Alcohol definitely used to do that to me. If I think about eating a lot of extra vegetables only though - like green beans or salad, etc., I won't feel the urge to keep eating the vegetables. Lean protein like chicken or nonfat greek yogurt are similar. I try to get some extra calories in that way.

 

[alligatorob]

Today was a good day. It was our 4th of July holiday, we have company and folks came over for a barbecue, great fun. I did not track my calories during the day, I was just careful with what I ate and believe I remembered everything. Tonight I was surprised the calories were as low as they are, I am pretty sure I missed nothing, and where I had to estimate I tried to estimate on the high side. Another day with alcohol, but I had only one beer whilst the folks I was with had a lot more.

Thursday, the 4th of July breakfast

yogurt 80
cereal 160
strawberries 27
grapes 30

lunch - went out and I order what appeared to be the lowest cal thing on the menu, a Greek Salad, it was strange. Topped with a lot of beef and dressed with a French dressing it was like no Greek Salad I've ever seen.
beef, I ate 2 bites and scraped the rest off 50
lettuce 15
olives 60
dressing 292

A beer in the afternoon 169

BBQ dinner - I was pleased to find that buffalo has fewer calories than beef
lean buffalo patty 143
4 oz. lean buffalo steak 185
bbq'd zucchini, from our garden 30
bbq'd yellow squash from our garden 30
1/2 cob corn on the cob, bbq'd 73
fresh bing cherries from neighbor's tree 80

Total 1,424 calories

Its late and I am tired, will write something about 1424 another day.

 

[Cate]

That looks to me like a very successful day

 

[MrTank]

Today was a good day. It was our 4th of July holiday, we have company and folks came over for a barbecue, great fun. I did not track my calories during the day, I was just careful with what I ate and believe I remembered everything. Tonight I was surprised the calories were as low as they are, I am pretty sure I missed nothing, and where I had to estimate I tried to estimate on the high side. Another day with alcohol, but I had only one beer whilst the folks I was with had a lot more.

Thursday, the 4th of July breakfast

yogurt 80
cereal 160
strawberries 27
grapes 30

lunch - went out and I order what appeared to be the lowest cal thing on the menu, a Greek Salad, it was strange. Topped with a lot of beef and dressed with a French dressing it was like no Greek Salad I've ever seen.
beef, I ate 2 bites and scraped the rest off 50
lettuce 15
olives 60
dressing 292

A beer in the afternoon 169

BBQ dinner - I was pleased to find that buffalo has fewer calories than beef
lean buffalo patty 143
4 oz. lean buffalo steak 185
bbq'd zucchini, from our garden 30
bbq'd yellow squash from our garden 30
1/2 cob corn on the cob, bbq'd 73
fresh bing cherries from neighbor's tree 80

Total 1,424 calories

Its late and I am tired, will write something about 1424 another day.

Glad you did well today. I didn't make good choices for my 4th of July, but live and learn and move on!

Great work!

 

[alligatorob]

I did not track my calories during the day, I was just careful with what I ate and believe I remembered everything.

Total 1,424 calories

Looking back this morning I see that I left off the lettuce and tomatoes I ate with the bbq, but that wasn't many calories. It does show me that I need to be careful trying to just remember at the end of the day.

 

[alligatorob]

It was a good day, I feel good and I ate well. I did a bit of social drinking, but company leaves tomorrow morning so my dry July can restart.

Had a good day on the lake in my boat, grandkids and my friends' son had a good time swimming.

Friday

breakfast
yogurt 80
cereal 200
cherries 80

lunch
8 oz. lean buffalo steak 370

dinner
salad, lettuce and tomato 60
salad dressing 80
lean buffalo patty, a little bigger than yesterday 185
cherries 80

evening drinks
tequila 70
whiskey 180

Total 1,385 calories
Hard to find much of interest that happened in 1385, though the Golden Hoard did conquer part of western Persia that you, which probably would have been of interest to the west Persians at the time.

 

[Llama]

which probably would have been of interest to the west Persians at the time.

Also: well done staying on track despite company and festivities.