Could Someone Please Explain Like I'm 5 Tdee And Creating A Deficit?

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I'm trying to get back in shape post back-injury, post-Covid, etc. I've calculated the whole TDEE thing and it's saying that I need to take in 1900 calories a day, based on the fact that I'm now working out again at OrangeTheory five mornings a week. 1900 calories seems like an insanely high amount when my goal is weight loss. I've dieted on and off for years, and usually never let my calories go over 1500 on a day when I was working out, and 1200 on a day I wasn't. I just don't understand it. Can someone please break it down to make sense?
 

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I'm trying to get back in shape post back-injury, post-Covid, etc. I've calculated the whole TDEE thing and it's saying that I need to take in 1900 calories a day, based on the fact that I'm now working out again at OrangeTheory five mornings a week. 1900 calories seems like an insanely high amount when my goal is weight loss. I've dieted on and off for years, and usually never let my calories go over 1500 on a day when I was working out, and 1200 on a day I wasn't. I just don't understand it. Can someone please break it down to make sense?
honestly the best way to cut the weight is to cut all the sugar out of your diet
 
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From various nutrition programs I've been through over the years the caloric intake kinda takes the back seat to the actual nutritional elements you're eating. The big three being fat, protein, and carbs. Many diets tout that you're eating a ton, and you are, but its all trying to hit nutrition goals and through which you're hitting high calorie intake.

The overall idea being that to build muscle and tone it takes a lot of energy and that energy comes in calories. I was surprised at just how many carbs I have to eat a day. I thought I'd never have a problem getting enough carbs but you have to get the right kind - carbo loading on Cheetos apparently doesn't help. Ended up getting a powder to add to my lunch shake.
 
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Snarky_succubus

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I'm trying to get back in shape post back-injury, post-Covid, etc. I've calculated the whole TDEE thing and it's saying that I need to take in 1900 calories a day, based on the fact that I'm now working out again at OrangeTheory five mornings a week. 1900 calories seems like an insanely high amount when my goal is weight loss. I've dieted on and off for years, and usually never let my calories go over 1500 on a day when I was working out, and 1200 on a day I wasn't. I just don't understand it. Can someone please break it down to make sense?
Girl... I can help you! With the weight and the back injury. Come on now! First of all... where did you go to figure out your calories?

Basics. A calorie is a unit of energy. 1g of protein has 4 calories, 1g of carbohydrate has 4 calories, 1g of fat has 9 calories. All of the functions of your body require energy (calories). Your body, if you stayed in bed all day long and didn’t move a muscle, requires certain number of calories to keep going. That’s your basal metabolic rate or BMR. The number of calories you burn in any given day doing whatever you do that day is your total daily energy expenditure. Whatever calculator you used is basically just guessing what that number is based on your height, weight, age, gender, and activity level. It’s just a guess. Just a starting point to help you decide how many calories to feed yourself every day so that you’ll be eating less energy than your body will require. When you eat more calories/energy than you need, your body stores that energy as either muscle or fat for the times when you don’t have enough calories to eat. When you consume less calories/energy than you need, your body turns to that stored energy to burn so it can do everything it needs to do. Basically, your fat and muscle are a backup gas tank to use in case you don’t get to fill the main tank (your stomach) with new energy (calories). To lose weight (ideally fat) you just have to consume less energy than you need so that your body uses all the energy it’s stored. Now... the trouble with long time, very low calorie (what you’ve been doing) dieting is... 1500 calories means you’re likely not eating enough protein to sufficiently preserve your muscle. Your body will use that just as readily as fat. So you stay at 1500 calories and you lose some weight... but some of that muscle. Muscle is more dense (it takes up a lot less space) than fat so the more of it you have, the more calories your body requires while being overall smaller. Also, if you stay in a caloric deficit for a very long time, your metabolism will eventually slow. I know your history... honestly, I’d bet you anything that focusing on building back muscle for a few months would be the best thing for you. You need to focus more on body composition than weight. More muscle, raise your metabolism, stop starving your body so it can recover from workouts... THEN cut calories. Short cycles... a few months of cutting and then either a muscle building cycle or eating your maintenance level of calories (only as much as your body needs to function). I’ll talk for days about this stuff. I’m here to help if you want it!

oh... and while 1900 sounds like a lot because you’re used to 1500... let this give you some perspective... my TDEE (maintenance calories) is about 3,000. So yeah :)
 

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honestly the best way to cut the weight is to cut all the sugar out of your diet
Honestly, no it’s not. I can get fat on broccoli and chicken breast. Cutting down on sugar is good for pretty much everyone... but saying it’s the best way to lose weight is a simplistic regurgitation of trendy bullshit. It *might* work... wouldn’t do anything for someone who isn’t taking in at least a few hundred calories worth of sugar every day.
 

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Honestly, no it’s not. I can get fat on broccoli and chicken breast. Cutting down on sugar is good for pretty much everyone... but saying it’s the best way to lose weight is a simplistic regurgitation of trendy bullshit. It *might* work... wouldn’t do anything for someone who isn’t taking in at least a few hundred calories worth of sugar every day.
you can't get fat off salad

Calories 54 (0.36kg = 1 head of lettuce your stomach will pop before you can get fat off of it


even if you ate 1.78kg that is only 600 calories for broccoli don't BS me that you don't lose weight on a vegetarian diet... my sister is a vegetarian and mostly a pile of bones.. not anorexic.. but she lost quite a bit of weight..


(any type of) sugar is bad as it can quickly turn into fat at lest the items aka processed foods don't have fiber in it i.e jams, juice considerate and jelly's or blended (using a blender strips away the fiber content and your fruit turns into a fruit flavored sugar drink)



you don't have to do the translation quickly I migrated over to a mostly sugar free diet over a few weeks i have been getting good results and lowered my risk for becoming diabetic type2
 
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Snarky_succubus

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you can't get fat off salad

Calories 54 (0.36kg = 1 head of lettuce your stomach will pop before you can get fat off of it


even if you ate 1.78kg that is only 600 calories for broccoli don't BS me that you don't lose weight on a vegetarian diet... my sister is a vegetarian and mostly a pile of bones.. not anorexic.. but she lost quite a bit of weight..


(any type of) sugar is bad as it can quickly turn into fat at lest the items aka processed foods don't have fiber in it i.e jams, juice considerate and jelly's or blended (using a blender strips away the fiber content and your fruit turns into a fruit flavored sugar drink)



you don't have to do the translation quickly I migrated over to a mostly sugar free diet over a few weeks i have been getting good results and lowered my risk for becoming diabetic type2
Who said anything about salad? I said broccoli and chicken breast... But that aside there’s miles of difference between “lettuce” and “salad” and just as much distance between vegetarian and sugar free. I gained 15 pounds as a vegan. So... That’s the end of that argument. Just because your sister is a sack of bones doesn’t mean everyone will be and being vegetarian doesn’t mean a goddamn thing about your sugar intake. Your arguments are rudimentary at best. It’s great that you’re seeing health benefits from cutting sugar. If you had paid any attention you’d have noticed that I said it’s good for pretty much everyone to cut back sugar. I also never argued that sugar is good for you. There’s no need to try to explain to me the effects of sugar or how it’s metabolized. I promise I’d run circles around you if we went toe to toe on that lol You’re pretty much just being a basic bitch in this department. So take a seat.
 

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you can't get fat off salad

Calories 54 (0.36kg = 1 head of lettuce your stomach will pop before you can get fat off of it


even if you ate 1.78kg that is only 600 calories for broccoli don't BS me that you don't lose weight on a vegetarian diet... my sister is a vegetarian and mostly a pile of bones.. not anorexic.. but she lost quite a bit of weight..


(any type of) sugar is bad as it can quickly turn into fat at lest the items aka processed foods don't have fiber in it i.e jams, juice considerate and jelly's or blended (using a blender strips away the fiber content and your fruit turns into a fruit flavored sugar drink)



you don't have to do the translation quickly I migrated over to a mostly sugar free diet over a few weeks i have been getting good results and lowered my risk for becoming diabetic type2

Also, I happen to know SK and know her history with weight loss to some degree. She’s mindful of what she eats to begin with. So... stuff it.
 

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fried chicken will cause you to gain weight i never seen a thin person at the KFC before maybe "skinny fat people"..
1 tbsp (14 g) =
Calories120
sure that chicken gained a ton of calories just by frying it


broccoli is just stomach filler so unless it took a bath in a few stick of butter not going to gain on it
 

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Also, I happen to know SK and know her history with weight loss to some degree. She’s mindful of what she eats to begin with. So... stuff it.
yeah you should have saw how many items that appear to be "healthy " but are not .. I pulled about 2-3 dozen items out of the cabinet and tossed them (donated them) Processed junk food with healthy looking labels

A. It had VERY HIGH Carbohydrate (which is just a word for sugar with another name)
B. VERY HIGH AMOUNT OF SUGAR added.

carbohydrate
  1. any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose

Carbohydrate = SUGAR = FAT = SUGAR
 

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yeah you should have saw how many items that appear to be "healthy " but are not .. I pulled about 2-3 dozen items out of the cabinet and tossed them (donated them) Processed junk food with healthy looking labels

A. It had VERY HIGH Carbohydrate (which is just a word for sugar with another name)
B. VERY HIGH AMOUNT OF SUGAR added.

carbohydrate
  1. any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose

Carbohydrate = SUGAR = FAT = SUGAR
You do understand that women can read, right??
 

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yeah you should have saw how many items that appear to be "healthy " but are not .. I pulled about 2-3 dozen items out of the cabinet and tossed them (donated them) Processed junk food with healthy looking labels

A. It had VERY HIGH Carbohydrate (which is just a word for sugar with another name)
B. VERY HIGH AMOUNT OF SUGAR added.

carbohydrate
  1. any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose

Carbohydrate = SUGAR = FAT = SUGAR
You need to sit down and be quiet. Adults are speaking. You have absolutely no idea what you’re talking about. I’m not talking about friend chicken you dimwit. I’m talking about the laws of thermodynamics. ANY CALORIES EATEN IN EXCESS WILL MAKE YOU GAIN WEIGHT. Period. Science. Read about it.
Broccoli is just a stomach filler. Right. Ok. So you clearly know a bunch about micronutrients and how dense in them cruciferous vegetables are... right? Mmmkay

Cool story that you watched a documentary on Netflix about sugar and you’ve been cutting it out for a few weeks. That’s rad. I’ve lost over 120 pounds of fat, gained 30+ pounds of muscle and maintained it for 10 years while I’ve been obsessively learning about diet and nutrition. I’ve also helped people lose well in excess of 1,000 pounds and completely turn their health and lives around.

You’re addressing nothing directly, you’re quoting a bunch of bullshit you don’t even understand that’s readily available to any nitwit with internet access, and even your anecdotal evidence is severely lacking. You’re outgunned. Stand down before you make an even bigger fool of yourself.
 

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You need to sit down and be quiet. Adults are speaking. You have absolutely no idea what you’re talking about. I’m not talking about friend chicken you dimwit. I’m talking about the laws of thermodynamics. ANY CALORIES EATEN IN EXCESS WILL MAKE YOU GAIN WEIGHT. Period. Science. Read about it.
Broccoli is just a stomach filler. Right. Ok. So you clearly know a bunch about micronutrients and how dense in them cruciferous vegetables are... right? Mmmkay

Cool story that you watched a documentary on Netflix about sugar and you’ve been cutting it out for a few weeks. That’s rad. I’ve lost over 120 pounds of fat, gained 30+ pounds of muscle and maintained it for 10 years while I’ve been obsessively learning about diet and nutrition. I’ve also helped people lose well in excess of 1,000 pounds and completely turn their health and lives around.

You’re addressing nothing directly, you’re quoting a bunch of bullshit you don’t even understand that’s readily available to any nitwit with internet access, and even your anecdotal evidence is severely lacking. You’re outgunned. Stand down before you make an even bigger fool of yourself.
why bother making the thread if you are all ready know you are the fool....

your title says
Could Someone Please Explain Like I'm 5 Tdee And Creating A Deficit?
 

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why bother making the thread if you are all ready know you are the fool....

your title says
Could Someone Please Explain Like I'm 5 Tdee And Creating A Deficit?
It wasn't her thread, fool.
 

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Girl... I can help you! With the weight and the back injury. Come on now! First of all... where did you go to figure out your calories?

Basics. A calorie is a unit of energy. 1g of protein has 4 calories, 1g of carbohydrate has 4 calories, 1g of fat has 9 calories. All of the functions of your body require energy (calories). Your body, if you stayed in bed all day long and didn’t move a muscle, requires certain number of calories to keep going. That’s your basal metabolic rate or BMR. The number of calories you burn in any given day doing whatever you do that day is your total daily energy expenditure. Whatever calculator you used is basically just guessing what that number is based on your height, weight, age, gender, and activity level. It’s just a guess. Just a starting point to help you decide how many calories to feed yourself every day so that you’ll be eating less energy than your body will require. When you eat more calories/energy than you need, your body stores that energy as either muscle or fat for the times when you don’t have enough calories to eat. When you consume less calories/energy than you need, your body turns to that stored energy to burn so it can do everything it needs to do. Basically, your fat and muscle are a backup gas tank to use in case you don’t get to fill the main tank (your stomach) with new energy (calories). To lose weight (ideally fat) you just have to consume less energy than you need so that your body uses all the energy it’s stored. Now... the trouble with long time, very low calorie (what you’ve been doing) dieting is... 1500 calories means you’re likely not eating enough protein to sufficiently preserve your muscle. Your body will use that just as readily as fat. So you stay at 1500 calories and you lose some weight... but some of that muscle. Muscle is more dense (it takes up a lot less space) than fat so the more of it you have, the more calories your body requires while being overall smaller. Also, if you stay in a caloric deficit for a very long time, your metabolism will eventually slow. I know your history... honestly, I’d bet you anything that focusing on building back muscle for a few months would be the best thing for you. You need to focus more on body composition than weight. More muscle, raise your metabolism, stop starving your body so it can recover from workouts... THEN cut calories. Short cycles... a few months of cutting and then either a muscle building cycle or eating your maintenance level of calories (only as much as your body needs to function). I’ll talk for days about this stuff. I’m here to help if you want it!

oh... and while 1900 sounds like a lot because you’re used to 1500... let this give you some perspective... my TDEE (maintenance calories) is about 3,000. So yeah :)

Thank you. I put my scale away and I'm working on 1800-1900 calories but it does feel like a lot. I'm at OrangeTheory 5x a week. I'm noticing more muscle tone and the ability to add more weights on the floor. I struggle with how my body feels based on calories because I don't know lol. I'm always tired, which I think has little to do with my calories. But I'm trying to focus on working in better carbs, and more protein.
 

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well it was hijack by Snarky_succubus or someone forgot to log out of their second account

That's rude. She was giving me advice. I've known her for over 10 years. She's been training for as long as I can remember. She's the only person who gave me actual sound advice. She didn't hijack it.
 

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That's rude. She was giving me advice. I've known her for over 10 years. She's been training for as long as I can remember. She's the only person who gave me actual sound advice. She didn't hijack it.

my point was if one is getting fat off of salad your doing it wrong or claiming a grilled chicken salad from mcdonalds (that is what it sounds like if you are gaining weight)is the healthiest on earth... by the way of the 340 cal, only 15 cal is from the salad it self


who ever claims they're getting fat off of salad is a straight up liar..

unless it's a salad soup of dressing 100cal per serving
and most just squirt it on adding about 5 to 10 tablespoons(that is adding 500 to 1,000cal per serving of salad ) of it and expect to lose weight , save your vinegar and oil, it's the same

:emoji_salad: that is my point you would have to eat several kg per day to gain weight off of it.
even if you ate a whole salad bowl sized salad it would only be 60cal at the most... almost any type of chicken has a ton of cal upwards of 700 to 1400cal..
at lest that is what they show on the menu at El Polo loco
 

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my point was if one is getting fat off of salad your doing it wrong or claiming a grilled chicken salad from mcdonalds (that is what it sounds like if you are gaining weight)is the healthiest on earth... by the way of the 340 cal, only 15 cal is from the salad it self


who ever claims they're getting fat off of salad is a straight up liar..

unless it's a salad soup of dressing 100cal per serving
and most just squirt it on adding about 5 to 10 tablespoons(that is adding 500 to 1,000cal per serving of salad ) of it and expect to lose weight , save your vinegar and oil, it's the same

:emoji_salad: that is my point you would have to eat several kg per day to gain weight off of it.
even if you ate a whole salad bowl sized salad it would only be 60cal at the most... almost any type of chicken has a ton of cal upwards of 700 to 1400cal..
at lest that is what they show on the menu at El Polo loco
Well since I never said a goddamned thing about salad to begin with... your point is invalid. You’re not gonna talk your way out of the hole you’ve dug yourself into. Know when you’re beat. Go away.
 

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Thank you. I put my scale away and I'm working on 1800-1900 calories but it does feel like a lot. I'm at OrangeTheory 5x a week. I'm noticing more muscle tone and the ability to add more weights on the floor. I struggle with how my body feels based on calories because I don't know lol. I'm always tired, which I think has little to do with my calories. But I'm trying to focus on working in better carbs, and more protein.
I know it’s scary. Believe me, I do. Trust the process! Give what you’re doing a shot for a little while and if you don’t start making progress the way you want we can sit down and figure out what’s amiss. I got yo back, gurl! Lol <3