The FastDay Forum

Hi all, I have a question on how to use the TDEE value.
I never calculated my TDEE and today I wanted to look closer at this value and try to eat accordingly to it. I have one problem. Since I train (I run) 3 to 4 days a week I don't know if I have to calculate 2 TDEE, one when I have a normal day (work in the office, walk, cook, watch tv) and one for when I train. In this case I have a TDEE that is around 2300cals and one that tells me to have 2700cals. Should I use these two values depending on the day? or should I use only one value given by those site where you enter your your excercise level for the week? Thanks for your help.

If you're doing 5:2 just eat 600 on the 2 days and what you would normally on the 5. The difference between 2300 and 2700 is within the variability of the estimators in any case, but you could say eat 200 extra on the training days if your overall objective is weight loss (you didn't say).

Hi PhilT, thank you. I am on a 5:2 and eat on those 2 days 600 cals. it is on the other 5 days that I don't know if I have to use 1 value regardless if I am training or not or use 2300 on non training days and 2700 on training days. I am doing this to loose weight, that is not that much but still quite a bit.

there is no rule or evidence - do what feels right. A 200 calorie protein based post exercise snack would be one approach on training days.

If you eat the 400 extra calories of exercise you don't gain any weight loss from the exercise.