How do tdee calculators and exercise work together? Bonus frozen food question.

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I'm 29 5'8 and I workout 5-6 days a week and run 10km a week too.

I started at 95ish in January, now am hovering above 78kg atm and I want to reach an ideal weight of 68kg.

I have a maintenance calories level of around 2800 cal. Most days I try to stay at 2300 obviously some days are better than others but I'm good with my food and exercise.

I want to know, do tdee calculators take our exercise into account i.e it generalises our activity levels and averages out our daily requirement or if I go for a run today i can eat back an extra 200 calories?

It may be a silly question but it's been bugging me.

Bonus:

I eat a lot of frozen fish these days. Its cheap, I cook it well and it's reasonably high protein but low calories.

My issue is that when I weigh it for my calculations, im aware that frozen it weighs a lot more than defrosted. That messes with my daily totals and makes me a bit worried.

Is there a calculation or figure I can use to mitigate this issue?

submitted by /u/Dazed_and_unused
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source https://www.reddit.com/r/loseit/comments/n1qofx/how_do_tdee_calculators_and_exercise_work/

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