Advice on TDEE

[WingsofRain]

I’m about three stones overweight and desperate to lose some, so I tried to calculate my TDEE today.

All the various calculators show different numbers which is confusing, but taking 500cals off all of them would take me below 1200 a day. The lowest one said I need to eat 940 cals a day and I’m already struggling to keep to 1200 (which isn’t low enough for me to lose).

To complicate things I need a high fibre/controlled fat diet because of a medical problem and I find it impossible to get enough fibre within 1200 calories. Today I only managed 14g out of my standard 30g.

I’m hungry all the time and miserable, plus it seems that my various medical difficulties are at odds with me being able to keep my calorie intake low. I have some food allergies which just adds to the complexity.

Is there anyone out there who has experience with this sort of problem?

I’m 45, 5 foot 5 and my maintenance calories are 1499. And I certainly don’t have 3 stone to lose! Are you sure you’ve put your correct details in? Are you particularly short?

I’m 4ft 11”, so quite short I suppose. I’m also a wheelchair user so spend all my time sitting down. It’s difficult to get any exercise for a variety of reasons.

I know from experience that I used to be able to lose weight on 1200 calories a day but that doesn’t seem to work any more, and there are so many people online yelling that you should never go below that it’s difficult to know what to do.

You could do lose more slowly and take maybe 200 off? Not ideal I know but might help?

I’m struggling to keep to 1200 to be honest, reducing to 1000 wouldn’t be sustainable long term.
Yesterday I had 1213 calories and I only managed 14g of fibre when I’m supposed to have at least 30. Usually I’d have all-bran on Greek yogurt at tea time but that’s too many calories so I had to drop it.

have you tried using ChatGPT to write you a meal plan sticking to 1000 calories and including 30g fibre, you can tell it what foods you like etc, makes my meal planning so much easier

I haven’t, I tend to avoid AI because of the environmental impact and its tendency to make things up, especially on medical issues.
I suppose if I have no other choice it might be a last resort.

I don’t know how it’s going to stop me being so hungry though - isn’t there a lot of comment that nobody should ever eat less than 1200 calories a day? I’ve seen it on here often and even more on social media.

OP, I am very much into fitness and macro counting and I would recommend these to help with your fibre goals https://www.sainsburys.co.uk/gol-ui/product/ProductDisplay?storeId=10151&productId=1581480&langId=44?utm_custom6=Loyalty&deeplink=true&gclsrc=aw.ds&&cmpid=cpc&utmsource=Google&utmmedium=cpc&utmcampaign=20333793068&utmcontent=shopping&utmterm={sku}&utmcustom1=&utmcustom2=759-449-0952&gadsource=1&gadcampaignid=19663891335&gclid=Cj0KCQiA5INBhDVARIsAOrqIsZdUPYLiKZeypR8JZbobuTibvO3r32Zbu7zEUFM3xDFbx8Kl6C3rsaAqgvEALwwcB make sure you are filling up on protein to keep you full, I usually have one of these for my lunch with cooked chicken breast, tomato, red onion and a little tzaziki. Thats around 330 cals but 38g of protein and 17g fibre.

what is your height, weight and age? How much are you deducting from your TDEE to get your calorie goal?

High-Fiber, Low-Calorie Vegetables

• Artichokes, Brussels Sprouts, broccoli & Kale, Carrots & Cabbage, Sweet Potatoes & Potatoes (skin on)

High-Fiber Fruits

• Raspberries & Blackberries, Pears & Apples (skin on), Avocado, Strawberries

Legumes and Grains

• Lentils, Black beans, kidney beans, and navy beans, Oats, Popcorn

Search the Henry Equation to find your BMR and then multiply it by the activity factor. That should give you a guide that’s approved by weight loss practitioners.

So if you’re over 30 the equation is this:

(9.74x weight in kg) +694.

Then x the result by 1.2 as you’re sedentary.

At 4’11 and a wheelchair user / sedentary your calories will always be lower than the norm so I’m not surprised that your deficit total is low.

Have you looked at what exercises you can do whilst in your wheelchair? That way you can increase your TDEE.

I'd look on YouTube, it's fantastic for follow along workouts for all abilities.