Figuring out true TDEE

[< <Samson> >]

This was brought up & I thought I had mine down

Weighing in @ 205 right now, Bf% is 16%<

Lifting average 5x a week, cardio 2-3 days(stopped for now, until I see a weight increase).


Currently putting down 3,200 cal a day(very low filler, mostly oats, chicken, protein powder, eggs & egg whites).

I figured mt TDEE @ 205*0.16=32.8 205-33=172 172*15=2,580

What I am missing, I got the formula from 405 on here way back when. Been following the 15*LBM=Cal ever since.

Worked excellent for maintenance & weight loss


But, now I can't gain weight. . . . . I even have 1 cheat day a week and just pound crap high cal, high protein foods(McD's or anything cheap with a large of meat like product).

How in the hell do I not gain weight? I guess fatties would be quite envious. . . LoL

[Docd187123]

You're maintenance has either changed or the calculation is off. They're just estimates anyway. Add 200-500calories a day and monitor weight change for 1-2wks. If no gain, up the calories more

[< <Samson> >]

You're maintenance has either changed or the calculation is off. They're just estimates anyway. Add 200-500calories a day and monitor weight change for 1-2wks. If no gain, up the calories more

I agree, if I could stuff myself more. I feel full 24x7, I can't hit the gym on a full stomach. And I never feel even close to empty or hungry throughout the day.

[Back In Black]

That calculation gives an approximate TDEE but doesn't take into account exercise. Add your 7-8 exercise sessions at a conservative 400 cals each and that's around 3000cals per day.

As doc says, the best way to get true maintenance is monitor over a period of time.

[Docd187123]

I agree, if I could stuff myself more. I feel full 24x7, I can't hit the gym on a full stomach. And I never feel even close to empty or hungry throughout the day.

How many times do you eat a day and what's your meals consist of. A few tips to help increase your food intake when you feel stuffed:

1) liquid calories ie shakes, while milk, protein powder, add some oats and pb, fruit, cereal, ice cream, etc. Liquid calories are less satiating than their whole food counterparts.

2) eat more calorie dense foods like PB, oilive oil, etc. Things that pack a ton of calories for a relatively small volume.

3) try eating more frequently. 6-8meals a day has shown to have less satiety than less frequent meals like 3x/day.

[tarmyg]

Not many days goes by where I can not eat anything and everything in sight but it have happened. Last time I made a Protein shake with:

50g Whey Protein
2dl of cream
2tbsp Peanut butter
2 Bananas

Roughly 1200kcal there

Thanks
~T

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"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Rida5d]

If you can invest in buying a bodybugg device.. It gives accurate readings, from there u can modify your diet..
I don't have the device yet

[aussie made]

I'm the same mate. I only weigh 185. Thought tdee around 2400. I'm eating 4000 cal and still not gaining. Actually lost 2 pound

[Rida5d]

I'm the same mate. I only weigh 185. Thought tdee around 2400. I'm eating 4000 cal and still not gaining. Actually lost 2 pound

Are u sure you are counting ur cals correctly?
1600 calories over tdee and u lost weight? Unless you have some xtra ordinary fast metabolism looks like there is something strange..
I've seen lots of people who ve calculated their intake wrongly
Imo, 4000 aren't that easy to get from clean sources,
I'm ur weight by the way.

[aussie made]

Are u sure you are counting ur cals correctly? 1600 calories over tdee and u lost weight? Unless you have some xtra ordinary fast metabolism looks like there is something strange.. I've seen lots of people who ve calculated their intake wrongly Imo, 4000 aren't that easy to get from clean sources, I'm ur weight by the way.

Yes mate that's using my fitness pal. I have 200ml egg whites, I egg. 2 scoops protein a day. 300-350g chicken Breast. 200g pork or turkey mince. 100g pasta and 700g oats in a day. Comes in at 4k. Even on cycle I plataued at week 6 at 187. Could not gain anymore eating that.

[tarmyg]

If you are 100% sure this is correct I would check with your doctor because it does sound off!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[< <Samson> >]

I'm the same mate. I only weigh 185. Thought tdee around 2400. I'm eating 4000 cal and still not gaining. Actually lost 2 pound

Same shit, here. . . Today I weighed in and lost 2 pounds. I been eating heavier than even, starting to just throw in shit to fit the cals until I see something.

[aussie made]

How's your training now Samson. Put on any weight yet? I myself. Been off cycle for 1 month. Eating over 4k a day and still managed to drop 6lb. Wtf. Didn't look or think I had water weight so don't no what's going on