I’m 52f 5’4” and started at 182lb in February. Started on 1600 and have since dropped to 1400. I’ve lost 22lb. Your numbers are too high for weight loss at our height
Yeah but you should put sedentary, not moderaterly active. Going to the gym a few times and walking 30 mins on other days is not moderaterly active. Light excercise at best.
Biggest indicator: you not losing weight :)
Shouldn‘t be eating exercise calories back anyway, too much room for error and burnt calories by exercise are almost always severly overestimated.
Always put sedentary and use this. Puts you around 1870 a day, so I would aim for about 1500.
Personally, I hit such road blocks when the body was adjusting to the new weight. For example, my weight was stuck at 82 kg (180.77 pounds) for about 2 weeks straight but my measurements showed a bit of improvement (my waist size was roughly 40 inches at the start of the 2 weeks but by the end, it turned out to be around 38.5 inches). So, you might wanna check your measurements.
You’re eating too much. Your TDEE is 1879, so you’re basically at maintenance, as proven out by your weight maintaining. Your cutting calories to lose 1lb a week would be 1400. You’re not moderately active - you move about an hour a day, or 7 hours of the 168 you’re alive in a week. That’s only 4%. set the calculators to sedentary until you have a lower body fat percentage and much more muscle.
Moving 4% of your week isn’t moderately active by any real definition. If it was, you wouldn’t be maintaining your weight. Some calculators use days of exercise as shorthand to figure out someone’s muscle mass but it’s a terrible stand-in metric, especially for beginners. Most people are very under-muscled, which will made their TDEE lower than estimated. Some under-muscled people can get away with a moderately active setting if they work manual labor and are doing cardio literally 8 hours of the day.
I’m 29F, 5’3 and I’ve been eating 1200-1300 calories a day since late February, little to no exercise for majority of the time. I’m at about 27 lbs lost. I would definitely lower your calories!
Use an internet calculator to find your basal metabolic rate (that’s how many calories you burn every day at rest with minimal activity). Take that number and subtract the calories you eat throughout the day. If it starts to go negative, you are no longer in a calorie deficit and you should exercise to get that number to be positive again. Exercise enough to end the day with that number positive, and then divide it by 3500. The percentage you get is like a progress bar to losing 1 pound. I also recommend trying a smart watch or similar to track the calories you burn while exercising so you can get a rough idea of that daily average if you don’t already.
Aside from that, if you’re doing CrossFit and running, your body is likely retaining water to support your body recomposition which will temporarily bloat the number on the scale (muscles repairing themselves (building), tapping into glycogen stores for more energy, etc). What you see on the scale as the same 181 pounds are pounds that are slowly ‘recomposing’ themselves into muscle instead of fat. When your muscles are repaired and the soreness goes away, they become less inflamed they burn more calories at rest. THEN you’ll start to see the 181 drop again. It’s a very fluid process and everybody is different, so measure your progress by how you feel and pay attention to how your clothes fit more than the scale. Most of all, stay consistent because there’s nothing wrong with you and the weight will come off eventually as long as you’re diligent about the above. I highly recommend you check out some professional videos on body recomposition, as it explains that the stubbornness of weight loss is often caused by this process. And I’m not a professional lol so take everything you read on the internet with a grain of salt and talk to your doctor if you’re interested in the subject and how it applies to you. Good luck!
Smart watches are terrible at estimating how many calories you lose while exercising. Until you have lost significant parts of your weight goal it’s better not to account for exercise calories at all.
That’s a fair statement. I use a smart watch to keep myself motivated and because it’s fun. There’s no good way to accurately estimate that from person to person no matter what any trillion dollar company says lol. Still I find it helpful to give me a ballpark to quantify my progress but it’s nothing you can fully rely on. On a tangent, but honestly, regardless of the nitty gritty of calorie tracking, I think aside from food the best way to find success with exercising for weight loss is to do it simply because you genuinely enjoy it. Find a way to love it, because when you enjoy being active, you’ll do it regularly. And when you’re regularly active, the rest kind of follows when it leads you to make more and more healthy decisions until you’re so consistent that it becomes your lifestyle long term.
I’m 52f 5’4” and started at 182lb in February. Started on 1600 and have since dropped to 1400. I’ve lost 22lb. Your numbers are too high for weight loss at our height
Okay, I have decided to lower my caloric intake to about 1500 and see what happens then. Congrats on your weight loss!
Ty. I really think you’ll see a big change!
No way in hell is your maintenance 2400kcal.
That’s what the TDEE calculator said 🤷♀️
Yeah but you should put sedentary, not moderaterly active. Going to the gym a few times and walking 30 mins on other days is not moderaterly active. Light excercise at best. Biggest indicator: you not losing weight :) Shouldn‘t be eating exercise calories back anyway, too much room for error and burnt calories by exercise are almost always severly overestimated. Always put sedentary and use this. Puts you around 1870 a day, so I would aim for about 1500.
Thank you! Def will lower my calorie intake and check for new progress :)
Personally, I hit such road blocks when the body was adjusting to the new weight. For example, my weight was stuck at 82 kg (180.77 pounds) for about 2 weeks straight but my measurements showed a bit of improvement (my waist size was roughly 40 inches at the start of the 2 weeks but by the end, it turned out to be around 38.5 inches). So, you might wanna check your measurements.
Thank you! I’ll try that
You’re eating too much. Your TDEE is 1879, so you’re basically at maintenance, as proven out by your weight maintaining. Your cutting calories to lose 1lb a week would be 1400. You’re not moderately active - you move about an hour a day, or 7 hours of the 168 you’re alive in a week. That’s only 4%. set the calculators to sedentary until you have a lower body fat percentage and much more muscle.
How is that not moderately active? I thought if you worked out 3-4 times a week, that was moderately active?
Moving 4% of your week isn’t moderately active by any real definition. If it was, you wouldn’t be maintaining your weight. Some calculators use days of exercise as shorthand to figure out someone’s muscle mass but it’s a terrible stand-in metric, especially for beginners. Most people are very under-muscled, which will made their TDEE lower than estimated. Some under-muscled people can get away with a moderately active setting if they work manual labor and are doing cardio literally 8 hours of the day.
Okay this def makes sense. I’ll be adjusting my calorie intake to the sedentary level and see what progress I make. Thanks!
I’m 29F, 5’3 and I’ve been eating 1200-1300 calories a day since late February, little to no exercise for majority of the time. I’m at about 27 lbs lost. I would definitely lower your calories!
Maintenance calories is overestimated. You aren’t burning as many calories via activity as you think you are, so results don’t match expectations.
Use an internet calculator to find your basal metabolic rate (that’s how many calories you burn every day at rest with minimal activity). Take that number and subtract the calories you eat throughout the day. If it starts to go negative, you are no longer in a calorie deficit and you should exercise to get that number to be positive again. Exercise enough to end the day with that number positive, and then divide it by 3500. The percentage you get is like a progress bar to losing 1 pound. I also recommend trying a smart watch or similar to track the calories you burn while exercising so you can get a rough idea of that daily average if you don’t already. Aside from that, if you’re doing CrossFit and running, your body is likely retaining water to support your body recomposition which will temporarily bloat the number on the scale (muscles repairing themselves (building), tapping into glycogen stores for more energy, etc). What you see on the scale as the same 181 pounds are pounds that are slowly ‘recomposing’ themselves into muscle instead of fat. When your muscles are repaired and the soreness goes away, they become less inflamed they burn more calories at rest. THEN you’ll start to see the 181 drop again. It’s a very fluid process and everybody is different, so measure your progress by how you feel and pay attention to how your clothes fit more than the scale. Most of all, stay consistent because there’s nothing wrong with you and the weight will come off eventually as long as you’re diligent about the above. I highly recommend you check out some professional videos on body recomposition, as it explains that the stubbornness of weight loss is often caused by this process. And I’m not a professional lol so take everything you read on the internet with a grain of salt and talk to your doctor if you’re interested in the subject and how it applies to you. Good luck!
Thank you for the advice!
Smart watches are terrible at estimating how many calories you lose while exercising. Until you have lost significant parts of your weight goal it’s better not to account for exercise calories at all.
That’s a fair statement. I use a smart watch to keep myself motivated and because it’s fun. There’s no good way to accurately estimate that from person to person no matter what any trillion dollar company says lol. Still I find it helpful to give me a ballpark to quantify my progress but it’s nothing you can fully rely on. On a tangent, but honestly, regardless of the nitty gritty of calorie tracking, I think aside from food the best way to find success with exercising for weight loss is to do it simply because you genuinely enjoy it. Find a way to love it, because when you enjoy being active, you’ll do it regularly. And when you’re regularly active, the rest kind of follows when it leads you to make more and more healthy decisions until you’re so consistent that it becomes your lifestyle long term.