The FastDay Forum

Hi knowledagble ones
I am 5'8 aged 45 and currently 14.3 stone.
I do 2x zumba class and 6 x 30 mins walking (3 days walk to and from work)a week so light to moderate exercise?
MFP says i need around 1530 cals to lose weight
I have looked on line and worked out my BMR is around 1600 and my TDEE is around 2200 (taken as an average between the light/moderate examples)
so, finally, my question is should i be aiming for 4 days around the 2000 mark 1 spurge day (saturday is pub night)and 2 fast days around 5-550 cals?

I tend to fast Tues,Thursday and half fast on saturday which is one of my zumba classes - i go to class and have pretty much nothing till teatime except maybe banana and a couple of crackers then a normal meal and a few beers as its saturday
thanks

jeniben

MFP's 1530 is for losing at what rate - 1 lb/week or a 500 cal deficit ?

5 * 2000 and 2 * 500 sounds OK for you. If it doesn't work out after 3-4 weeks then check your % body fat and recalc the BMR using Katch-McArdle equation.

thanks Phil
I think MFP was based on a lb a week.

jeni

[carorees]

Set mfp for maintenance and ignore it 2 days a week eating only a quarter of maintenance.

thanks Caroline
have just worked out that over the past 5-6 weeks tho i have been losing weight i have been averaging about 80% of my TDEE.
I only started the 5/2 diet 2 weeks ago so should i be aiming for 100% tdee 5 days and 25% on 2 days? Guess i might need to eat more to lose weight but it seems so wrong

jeniben

[carorees]

No, I think 80% is fine but no need to worry if you go up a bit some days you have some slack in the system there! The TDEE calculation is not always accurate so "if it's not broke don't fix it" as they say!

thanks Caroline... again

much appreciate your help
jeni