Eat what you burn

uwdallasdawg

Hello - Not sure if this of interest to anyone but I've lost about 60 lbs (20%+) of body weight in 6 months. It was pretty simple (not easy). I use Myfitnesspal to track calories I intake and exercise calories I burn and used their RMR calculator for my sex, weight and height and calculated my resting metabolic rate in calories. I created a spreadsheet that keeps track of the simple math, Calories consumed - Calories burned - RMR = net calories . Divide that by 3500 and you get how many pounds you lost that day. Doesn't matter what kind of food I eat the formula can predict my actual weight with a tolerance of 1-2%. If I haven't lost any weight on the scale I look at the sheet and it is dead on accurate (I ate too much or burned too little). I adjust the RMR down as I lose weight. I view losing weight as pain management. Which pain can I tolerate more? Not eating as many calories or burning more calories. I've always sided with burning more as it is less painful for me so I do twice a days in the gym for 45 minutes each session. This has the added value of bumping my metabolism twice a day instead of once. Not sure if it really helps but it has some intuitive logic to it. Not everyone can go to the gym everyday let alone twice a day, but at least this approach gives you an understanding why you shouldn't get discouraged its just the math.

clarinetmajor

Would you be willing to send me a copy of your spreadsheet? This sounds like a great idea!

nursegnet

Thank you

JustinAnimal

ChunkeeeMonkeee48 wrote: »

Actually, I have no desire to eat back my exercise calories.

This is nice for you. Glad that weight loss comes easily. For many of the rest of us... FOOOOOOD!!!

rarawall

Makes sense. Congrats! I find tracking my food on this site to be a tremendous help also. In the past, I've counted points, carbs, etc. The myfitness tracker is a much better way to go for me. Problem is I have a horrible arthritic knee and have used that excuse to avoid exercise (for now)

Dom4less

It sounds interesting and I would love to try what you are doing, If you are willing to share your spreadsheet I would love to try as well. I a big believer that "numbers don't lie" so let me know. Tks!

Chellellelle

I actually do about the same thing! I use my Fitbit Flex to track my calories burned each day and then MFP to track calories eaten. And then I have a spreadsheet on my phone that I do that same calculation with! It's such simple math!

mary659497

I would love to see your spreadsheet.

adamitri

I'm willing to give this a try! Thank you! I would also like to see the spread sheet if possible.

Astraea05

Sounds like a nice tool to keep on track. Thanks for sharing.

Astraea05

Is BMR and RMR the same thing?

steveyinasia

Thanks for sharing, created the spreadsheet today and will start tracking.

adamitri

According to my spreadsheet I'm not eating enough and if I ate more I would lose more. Does that make any sense?

spa407

Put me down for another one that would like a copy of the spreadsheet. Or, where's the best place to find the RMR calculation?

jshuster09

would you be able to send your spreadsheet over as well? thanks!

choosingsara

I'm interested too.

djlebreton

I would be interested in this as well if possible. Thanks

skinny4me2be

I am interested as well. :-)

erikarobles

I would love to see the spreadsheet as well. I kind of go by the fact that if you eat all natural foods you should not have to be so calorie restricted but my loss has totally slowed down and I need some help thanks

vero4645

Good idea! I would love a copy of the spreadsheet as well! thanks!

Val8less

That's great you found something that works for you...BUT for me...I have to keep my CARBS low...not really looking at total calories...and that's when I lose the weight...if my CARB intake is higher...even if total calories stay the same..I always gain ...