Tdee

[rooftop]

So my TDE E is around 26 to 2700 cal a day if I make a deficit down to 2100 do I still need to compensate for the calories burned while exercising example I burn 500 to a thousand calories Doing compound exercises and 20 minutes of cardio afterwards

[austinite]

You mean if you burn 500 calories, do you need to eat 500 calories more? If that's the question then no.

[gbrice75]

Your TDEE is your maintenance calories including all daily activities (cardio, etc). To create a deficit, you either a) eat less, b) increase activity, or c) both. Point being - don't create a deficit of 500 calories and THEN burn an additional 500-1000 via activity. Make sure that your deficit is set up as such that the activity itself creates the deficit you want. If you find your activity is creating too much of a deficit, either decrease activity, or eat more. It's simple really.

PS - Personally, I will always opt for increasing activity vs. reducing calories when wanting to create a deficit, and the exact opposite when wanting to lessen said deficit. In other words, keep activity high, and food intake moderate.

[rooftop]

Your TDEE is your maintenance calories including all daily activities (cardio, etc). To create a deficit, you either a) eat less, b) increase activity, or c) both. Point being - don't create a deficit of 500 calories and THEN burn an additional 500-1000 via activity. Make sure that your deficit is set up as such that the activity itself creates the deficit you want. If you find your activity is creating too much of a deficit, either decrease activity, or eat more. It's simple really.

PS - Personally, I will always opt for increasing activity vs. reducing calories when wanting to create a deficit, and the exact opposite when wanting to lessen said deficit. In other words, keep activity high, and food intake moderate.

Thanks that's exactly what I was asking