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I have just put my details in to a calculator and it says to maintain my weight (NO) i should be consuming 1604 cals a day. To lose 2lb a week this should drop to 1504. If I calculate 25% of TDEE for fast days that is 401 cals. So would 2 days at 400 and 5 days 1604 divided over the seven days result in a weight loss?
(1260)
This all seems so complicated when I thought 5 days were eat normally?

It may be that I havent got that much to loose (19 lb)

I would really appreciate some advise or reassurance here.

[Moogie]

Personally I wouldn't worry about TDEEs etc, not unless 5:2 wasn't working and you needed to assess why not. Some people seem to overcomplicate it and end up not losing weight as a result.

My advice to anyone starting out is that however you have been eating prior to doing 5:2 is how you should eat on your feeding days, that is your current 'normal'. Stick to 500 on your fast days and see how it goes. If it doesn't seem to work then you can look at how much you consume on your feed days in terms of calories.

As I see it (and it has worked for me!), if you're currently more or less maintaining weight then by cutting back to 500 cals on those two days, you're going to lose weight

I have just put my details in to a calculator and it says to maintain my weight (NO) i should be consuming 1604 cals a day. To lose 2lb a week this should drop to 1504.

This all seems so complicated when I thought 5 days were eat normally?

If you want simple eat 500 on fast days as you're female, and eat sensible portions to appetite on the the 5 days.

There's a problem with your numbers - if your TDEE is 1604 you would not be targeting anything like as high as 1504 to lose 2 lbs/week, the latter would put your TDEE at 2504.


1604 might be your BMR, with 2504 at 56% higher for a fairly active lifestyle perhaps ??

The problem ive found with every TDEE calculator ive looked at, is how vague the exercise levels are so im never sure if what ive selected is really representative of actually how active i am.

For example i walk the dog for an hour every day, so that is technically daily exercise but its not the same level as if im running 10 miles every day, so i select the 'light' option which suggests i only exercise for a few days a week. The suggested calories for each vary so wildly i figured i would be safer just working to the average and now go with 500 calories on fast days and i dont bother counting on feast days.