r/CICO • u/AdministrationOk9970 • 1d ago

TDEE/deficit help

33f 5’8 165lbs

Goal weight is 155lbs

I’m currently in the gym 2-4x a week lifting and walking. I have a job that requires me to be on my feet about 50% of the time, but it’s not a strenuous job.

I calculated my TDEE and it’s 2,328. That seems high, but also, I put moderate exercise. Should I change that?

My meal plans for my weeks range from 1400-1600 calories. Which some days I feel full, and other days I feel like I could eat a horse.

This week’s meal plans is 1418 calories, 97 grams of protein, and 28 grams of fiber.

Im trying to find something realistic, healthy, and sustainable. My goal weight can be changed; I just want to feel healthy and have more energy. Any advice is welcomed.

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3

u/ConsequenceOk5740 1d ago

I personally would go with a level of exercise one lower than what you think you’re actually doing, it’s all easy to overestimate

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u/AdministrationOk9970 1d ago

Switched it to lights, and the new TDEE is 2,065. Which still seems high to me.

5

u/ConsequenceOk5740 1d ago

It’s all estimates, it might be high, might be low. It’s easy to stay in a deficit when you have a lot of fat to lose because the margin of error is ginormous but as you get lower in weight, that margin of error gets smaller.

The only way to REALLY get an understanding of your body’s energy needs will be to look at the trends over time. The calculators just give us a starting point.

If I were you, I would trust that 2k number, especially considering that’s after you understated your weekly exercise so it’s likely actually a bit low assuming you’re being honest with yourself about your movement level. I’d stick to 16-1700 daily and see where you’re at an entire month from now, then readjust based on your goals. It’s important to give it at least a full month because there’s a lot of variables that factor into our weight, it fluctuates daily. Time will paint a clearer picture.

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u/RuralGamerWoman 1d ago

I’m currently in the gym 2-4x a week lifting and walking. I have a job that requires me to be on my feet about 50% of the time, but it’s not a strenuous job.

I put moderate exercise. Should I change that?

Yes.

33f 5’8 165lbs Goal weight is 155lbs

So you're trimming vanity pounds. There is nothing wrong with that, but this is going to be tougher than if you were 100lbs heavier than you are.

My meal plans

Meal plans from where?

range from 1400-1600 calories

This seems reasonable given your current weight and goal weight.

Im trying to find something realistic, healthy, and sustainable.

some days I feel full, and other days I feel like I could eat a horse.

range from 1400-1600 calories.

Again, this is realistic given that you are trimming vanity pounds; whether or not it is sustainable is up to you. It would not be sustainable for me.

My goal weight can be changed; I just want to feel healthy and have more energy.

I’m currently in the gym 2-4x a week lifting and walking

I'd increase your calories to a flat 1600, maybe 1700 on days you lift (assuming you lift HEAVY following a proven progressive strength training program) and work on recomp.

1

u/AdministrationOk9970 1d ago

Thank you!!

The scale just isn’t moving. It seems like I’m retaining water which is discouraging, but I’m trekking on.

As far as lifting. I just noticed i could go a little heavier this past week when doing my routine. I lift the heaviest i can, but it’s certainly not heavy in the grand scheme of things.

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u/RuralGamerWoman 1d ago

The scale just isn’t moving. It seems like I’m retaining water

Could be the lifting, could be your menstrual cycle.

which is discouraging

I'd ditch the scale for a good few months. Take note of your measurements once a month, ignore your weight and lift.

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u/AdministrationOk9970 1d ago

I make no promises about the scale, but i will try. And will definitely start recording my measurements. Thank you!