How can I increase my TDEE over time?

[bigdeadlift]

I weigh 195lbs, workout 4 times a week, do cardio 2x and I need to eat 2100 calories to lose weight. I am pretty strong I have a 1300 total on the big 3 yet I'm still fat- around 20% body fat. I feel like lifting as heavy as I do, my metabolism sucks. If i mess up for one day the weight comes right back on. I'm thinking I might have messed up my metabolism over the years by eating a lot of "processed" carbs and not enough micro nutrient dense foods.

How can I increase my TDEE so in the long term I won't have to each such a small amount of calories to lose weight?

[Nhayes91]

Eating processed foods won't ruin your TDEE. How many calories do you bulk on? The best way to increase your TDEE is to keep increasing carbs while tryin to maintain your weight..keep adding carba every week and if you gain dont add more. Then when you cut you have more carbs to cut from. You should be able to lose weight at like 2400-2500 at your weight..I was losing at 2200 at 180

[rhadam]

You haven't "messed" up your metabolism. Especially not from what you described.

Easiest way to increase TDEE level? Become more active.

[rhadam]

Eating processed foods won't ruin your TDEE. How many calories do you bulk on? The best way to increase your TDEE is to keep increasing carbs while tryin to maintain your weight..keep adding carba every week and if you gain dont add more. Then when you cut you have more carbs to cut from. You should be able to lose weight at like 2400-2500 at your weight..I was losing at 2200 at 180

[SMstikx7]

To increase your TDEE in your situation you can

1) Increase your activity.

That's about it. In other situations, you can build more lean muscle mass which will help lower your body fat percentage in the long run.

[bigdeadlift]

Eating processed foods won't ruin your TDEE. How many calories do you bulk on? The best way to increase your TDEE is to keep increasing carbs while tryin to maintain your weight..keep adding carba every week and if you gain dont add more. Then when you cut you have more carbs to cut from. You should be able to lose weight at like 2400-2500 at your weight..I was losing at 2200 at 180

ok so keep adding carbs.

You haven't "messed" up your metabolism. Especially not from what you described.

Easiest way to increase TDEE level? Become more active.

im already working out 4 days, and doing cardio twice. it would be hard for me to be more active. thanks for the advice

[VmissileX]

ok so keep adding carbs.



im already working out 4 days, and doing cardio twice. it would be hard for me to be more active. thanks for the advice

That is probably the best way you can in your control increase your TDEE. Some people have really high TDEE'S just because their jobs or lifestyle accompany that.
Otherwise there is very little you can do legally to increase your TDEE. Some fat burners (maybe?) alongside green tea (maybe?)

Just make it simple and do more or eat less.

[rhadam]

ok so keep adding carbs.



im already working out 4 days, and doing cardio twice. it would be hard for me to be more active. thanks for the advice

No lol, don't listen to that nonsense nhayes posted.

Then you're stuck with your tdee. Most likely you're miscalculating calories.

[bigdeadlift]

No lol, don't listen to that nonsense nhayes posted.

Then you're stuck with your tdee. Most likely you're miscalculating calories.

What do you mean by miscalculating? I have a food scale and weigh everything out. I think it is accurate.

[Mdenatale]

im already working out 4 days, and doing cardio twice. it would be hard for me to be more active. thanks for the advice

This isn't the activity you would be looking to increase. Your workouts and cardio are only a small piece of what goes into your TDEE. It is only a small part of your daily activity. Unfortunately there is little you can do to have a real impact on you TDEE other than get a very labor intensive job.

[rhadam]

What do you mean by miscalculating? I have a food scale and weigh everything out. I think it is accurate.

Then learn to live with where you're at and adjust properly.