Your calories for exercise should already be factored into your TDEE.

Exercise always seems to confound things. But its probably not a plateau. Keep going. A plateau is said to be about four weeks and then if it doesn’t move you should lower your calories a little bit.

Reassess your TDEE if you think you need to. Are you using the calculator on this site. The ones on MFP seem to give lots of people problems. Look under HOW above to find them.

I think three gym visits makes it about moderate exercise but if you find it doesn’t give you weightloss, then factor it in as light exercise instead.

If you have a lot to lose, i would suggest lowering your calories a little below your TDEE anyway.

Wonder if you guys can help me with TDEE. I’m 5feet and 159 pounds. I usually use my fitness pal which allocated me 1200 cals per day. But on here My TDEE comes up as 1600/1700 cals. I cannot get my head round eating that amount daily. I’ve been doing 1200 for so long although on days when I drink I can easily hit 1700! I exercise twice a week at a gym and swim every day at the moment, I live in Spain and it’s way too hot to do any walking or cycling. From Oct onwards I’ll be back to power walking an hour Mon- Fri. I’m looking to lose 2 stone.
Any advice???

Thank you. I’m 53.
I think it’s the lack of consistency with my diet ie usually a couple of days a week I go over always with wine!!!! I tend to maintain rather than lose anything.
Thank you so much I’ll look at the link.

Titch, furthermore, the mfp calculator is not TDEE – total daily energy expenditure. It is your base calories for the day on top of which you should put calories that you will burn for your exercise.

100ml glass of wine is only about 100 calories. Try adding some ice cubes to your 100 ml glass of wine, and try drinking a glass of water between each glass of wine.

You may put on a little weight at first but do not despair. Its mainly water weight and its temporary. Also i think you should read a book called The Don’t Go Hungry Dietn by Dr Amanda Sainsbury Salis. This will show you why 1200 calories is not ideal for you and how to cope with the transition to eating more calories.

Then it will also give you a strategy for how to eat and not put on weight on your non-fasting days and all without counting calories.

The concepts in this book are fundamental. They are so important and so little understood by the dieting public and practically everyone. But the author is a scientist who worked on the stuff she is talking about. And yet she does not speak in the language of science but in perfectly normal english.

You can either order it from her website or amazon.