2nd time around and needing advice

pugsley2014

Hello all,

I started tracking my calories again for a second time using mfp. My first attempt a year sgo left me very frustrated. I am 46, 252 pounds, female, 5ft 5 tall. To lose 2 pounds weekly mfp gave me 1240 cals daily. I swim 1 mile every other day (breaststroke) and I average the mile in 60 mins. Other than that my life is sedentary.

Because it is very difficult to estimate calories burned whilst swimming and i'm not too sure that the calculations offered by various calculators are correct, I had a very difficult time in achieving a 10 pound loss over 4 months when I joined the first time with a 1210 cal goal.

I have been reading posts regarding BMR/TDEE and when I do the calculations the numbers seem very high.I was hoping that someone with more knowledge on this subject could assist me in finding my calculations so that I know roughly where to aim for in terms of calories to eat. I have quite alot of weight to lose and so it's paramount that I at least get a good start and it would certainly increase my motivation level because I wouldn't feel like I don't know where to start.

Any help/advice would be massively appreciated,

Thank you

Liftng4Lis

http://scoobysworkshop.com/accurate-calorie-calculator/

jennifurballs

Pugsley,

I am 47, cw 271 (sw 362) and the same height as you. I did not do all that calculating of TDEE, BMR, etc. I think if people want to do all that it's perfectly fine, it's just not my personality type to get into all that minutia. I eat below my calories on MFP and don't eat back exercise calories. I eat lean meat and lots of roasted vegetables, chili, soups, salads with grilled chicken, etc. I typically eat a bit more protein than what MFP allows because it keeps me from being hungry longer. I keep healthy snacks around like light string cheese and nuts. Just as important as diet and exercise, I drink a lot of water, Usually around 160 oz. a day. I lift weights and do cardio 7 days a week, taking a day off when I feel like I need one. Lately, that's been around once a month.

That's what works for me.

I'm a big advocate of people doing what works for them. I'm just offering you my experience here.

Best wishes to you!

ana3067

Calculate net maintenance needs from a website like health-calc.com and exrx.net, subtract 20% from it, set as new goal, buy a heart rate monitor (ideally with a chest strap) that can be used underwater in order to calculate your calorie burn from swimming, log and eat back all calories, buy a food scale and weigh everything (if scale doesnt' have ml/fl oz option then measure liquids). If after a few months you are not losing 4lbs/month (give or take) then lower net by 50-100 and monitor, or lower how much of your exercise calories you eat back (e.g. log 75% of the calories burned and eat back all of that instead).

From health-calc.com, estimating 8hrs sleep and 1hr standing/walking, you could eat 2150-2200 calories net (so before logging and eating back exercise) to lose ~1lb/week. If this ends up being too high, then lower by 50 or 100 and monitor for a few weeks.

pugsley2014

Jenni,

Thank you for taking the time to respond. You said that you eat below what mfp sets you? Can I ask what goal mfp set you exactly? I would be quite happy to consume 1240 cals as assigned daily, I just know from my experience the last time that it didn't work too well for me. I wasn't eating back exercise calories then either

jennifurballs

pugsley2014 wrote: »

Jenni,

Thank you for taking the time to respond. You said that you eat below what mfp sets you? Can I ask what goal mfp set you exactly? I would be quite happy to consume 1240 cals as assigned daily, I just know from my experience the last time that it didn't work too well for me. I wasn't eating back exercise calories then either

My pleasure. If you need more calories, adjust your weekly weight loss goal to 1 or .5 lbs.

I believe it was 1,500 when I started logging, which was the first of August. As I've logged weight loss, it's adjusted down. It's now at 1,370.

Kalikel

Water, water, water. Make it your first change. Drink water and only water.

Then work on incorporating more healthy things into your diet. Don't focus on cutting out, focus on adding good stuff like fresh fruits and veggies and some lean, white meat.

A mile of swimming is fantastic. Most people would literally die if they were forced to swim a mile without stopping! You should be very proud of that accomplishment. But switch up your strokes so you work different muscles.

I don't do the TDEE thing. It helps a ton of people! If I'd started losing with MFP, I'd have checked it out, but it didn't want to screw with something that worked so I kept doing what I do.

Don't give up. It's a lot of hard work for a long time. I started at 250 and didn't even start feeling like I was getting a normal shape until this week...at 180. Still fat! But getting there. When you get there, it's all worth it.

I think when I'm thin, I'm going to be running down the street, jumping for joy. It's a great feeling. You just HAVE to keep working and accept the tiny results. They add up.

Good luck!

pugsley2014

Jenni,

Am I correct in concluding that even now while your mfp goal is at 1,370 that you still don't eat back calories burned via exercise? Jenni, where we select how much we'd like to lose on a weekly basis, what is yours set at? I would also assume given your activity that your level isn't set at sedentary either?

pugsley2014

Kalikel, congratulations on the weight loss. Like you, I wouldn't switch a formula that has been working for me either. I just need to find it first

Kalikel

pugsley2014 wrote: »

Kalikel, congratulations on the weight loss. Like you, I wouldn't switch a formula that has been working for me either. I just need to find it first

Try to use the MFP thing, eating back half of your exercise calories. Give it a go and see how you do. That's my advice.

jennifurballs

pugsley2014 wrote: »

Jenni,

Am I correct in concluding that even now while your mfp goal is at 1,370 that you still don't eat back calories burned via exercise? Jenni, where we select how much we'd like to lose on a weekly basis, what is yours set at? I would also assume given your activity that your level isn't set at sedentary either?

Yes, that's correct. I don't eat back my calories. If I was hungry or low on energy, I definitely would eat more, but I have more energy than I know what to do with, especially since losing the weight. My level is set at sedentary because I normally work an office job. Right now I'm not working, so my only activity is cooking, cleaning, etc. I have my goal set at losing 2 lbs. per week.