timothy1212
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@childofgod222 Im not sure. How do i figure it out besides an online calculator?
To my 5’3 girls, what’s your maintenance calories?
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@timothy1212 You can use any TDEE calculator to get an estimate. You go from there, and if you gain, decrease intake. If you lose, increase your intake. If you're weight stable, then you've hit maintenance.
There's a TDEE spreadsheet floating around that you can use, and also stuff like MacroFactor that takes weigh-ins and calories against each other to trend your TDEE.
There's a TDEE spreadsheet floating around that you can use, and also stuff like MacroFactor that takes weigh-ins and calories against each other to trend your TDEE.
timothy1212
New member
@timothy1212 The key is to not focus on fluctuations. I only consider adjusting calories once per week, and my food selection is largely the same, so my weight only fluctuates within about half a pound (except for during my period, where it can flux between three pounds.) Glycogen is also definitely a thing post-diet, so expect that your weight will go up 3-5 pounds in water after a dieting phase. I focus on physique, so weight change doesn't really bother me.
Definitely do a reverse if you feel you need it! There's a lot of good resources from folks like Mike Israetel, Layne Norton, and Paul Revelia on how to reverse.
Definitely do a reverse if you feel you need it! There's a lot of good resources from folks like Mike Israetel, Layne Norton, and Paul Revelia on how to reverse.
@timothy1212 Time for a diet break/maintenance period to reset?
https://rpstrength.com/blogs/articles/the-importance-of-maintenance
https://rpstrength.com/blogs/articles/the-importance-of-maintenance
timothy1212
New member
@timothy1212 I use this spreadsheet to get a more nuanced idea of my TDEE. Be sure to make a copy of your own rather than filling out the original.
timothy1212
New member
@timothy1212 Yeah, the spreadsheet took a bit to figure out.
How to copy a Google spreadsheet.
Once you make your own copy, you then start with the highlighted 'Start Date', and put in a date. I had my historical information, so I did a past date. Once you do, other fields pop up that allow you to fill in your local measurement data (lbs or kg, cal or kcal) and info like starting and goal weight.
From there, you'll see spaces for each day to put in your daily actual calories and your weight. It tracks your progress and it will calculate your TDEE based on how your body reacts to how much you've eaten.
I'm a spreadsheet nerd, so tracking this type of information works for me, but I can understand if the process of tracking is too much for some.
How to copy a Google spreadsheet.
Once you make your own copy, you then start with the highlighted 'Start Date', and put in a date. I had my historical information, so I did a past date. Once you do, other fields pop up that allow you to fill in your local measurement data (lbs or kg, cal or kcal) and info like starting and goal weight.
From there, you'll see spaces for each day to put in your daily actual calories and your weight. It tracks your progress and it will calculate your TDEE based on how your body reacts to how much you've eaten.
I'm a spreadsheet nerd, so tracking this type of information works for me, but I can understand if the process of tracking is too much for some.
@childofgod222 Right now I’m at 113lbs. My maintenance is 1650. I don’t workout but average 7500steps a day/wk
@childofgod222 1400 is steep for a 2150 maintenance, especially if you’re keeping up with your activity levels. As someone that’s done steep deficits and regretted it later, I wanted to throw in that caution there.
(I’m 5’4 with maintenance sitting between 2000-2200. I cut no lower than 1700.)
(I’m 5’4 with maintenance sitting between 2000-2200. I cut no lower than 1700.)
@childofgod222 I’m quite active (at minimum, 10K steps a day plus ~2 strength sessions per week plus 2 5-10K runs per week). Around 120lb right now and I believe my maintenance is about 2,000.
abigail8290
New member
@childofgod222 165lbs. Around 2000 according to MacroFactor. I run 5 days a week (20-35 miles a week) and do some strength 2ish times a week but I’m pretty sedentary the rest of the day.
I’ve been losing for almost two years now solidly without any intentional breaks. I keep a small deficit these days—aiming to lose maybe .5lb a week at the most.
I’ve been losing for almost two years now solidly without any intentional breaks. I keep a small deficit these days—aiming to lose maybe .5lb a week at the most.
starlightsobright
New member
@childofgod222 1600-1800 cals. Do full body strength 3x week and run 3x week. Walk 3miles daily. Weigh 116-118lbs.
@childofgod222 5’3” 102-105 lbs. I maintain at 2500 cal and have been doing so for two years, but I run 40+ miles a week and also walk several miles a day beyond the running (no car, live in a city so I walk everywhere for everything).
@pixelsage My goal weight 
francis_mcc
New member
@pixelsage arent you worried about the impact on your body from runninh
@francis_mcc Several years ago, I was completely sedentary and had pinched nerve issues and other problems. The running has fixed all of that. If I am feeling fatigued, I add in another rest day and lower the mileage a bit for that week to avoid injury or burnout. I also taper a bit in the week leading up to a race so as to not overextend myself.
x_anthony_x
New member
@childofgod222 Sedentary, 5’3, walk 30 mins a day & workout 2-3 x a week. Maintenance for me is around 1850-2000.