Calorie Count Help

revolucia78

Hey Everyone,
I was on MFP before, eating about 1500-1600 calories a day and lost about 25lb that way. I gained it all back (and some), so I'm back trying to figure this all out again. MFP is estimating my calories to be in the same range as before so I figured I was doing it right. I've been reading a lot and the numbers don't seem to add up so I wanted to make sure that I'm doing what I'm supposed to be to make my weight loss sustainable. When I workout (aiming for 4-5x a week) I do cardio and strength training (just started Strong Lifts 5x5 and I couple that with high rep machine weight training and some cardio. Also, still working on finding the right balance in macros/nutrition and cleaning up my diet.

Anyways, here's the deal:

The stats I put into MFP are: 215.1lbs, female, 5'5", sedentary (because I sit all day at work), 3-5hr/wk exercise, 1lb a week weight loss

It gave me: 1640cal a day

My BMR is 1764 (based on scoobys workshop and fitness frog)
My TDEE for little or no exercise (desk job) is 2117
My TDEE for exercising 3-5 days a week is 2734

When I did the Free Fat Loss Calculator on scoobys workshop, it told me to eat 2,187 calories for a goal of 20% fat loss.

I don't want to stop any progress I've been making by eating too little or too much. I'm really trying to educate myself about fitness and nutrition as I go, so any advice on any of this would be so helpful. Thanks!

Liftng4Lis

It gave you 1640 and you will be earning additional calories through exercise. Scooby's is a different method with the same results. Choose one and give it a whirl.

shadow2soul

MFP is basically saying:
rest day = 1640 calories
Exercise day = 1640 + exercise calories
MFP's method lets you eat more on days you workout and less on days you don't. This method works great for people who don't have a predictable exercise routine. This is so that you can lose weight even without exercise.

Scooby on the other hand looks at how often you say you will workout and gives you a small portion of the exercise calorie burn everyday. This is better for people who have an exercise routine that is pretty consistent.

revolucia78

shadow2soul wrote: »

MFP is basically saying:
rest day = 1640 calories
Exercise day = 1640 + exercise calories
MFP's method lets you eat more on days you workout and less on days you don't. This method works great for people who don't have a predictable exercise routine. This is so that you can lose weight even without exercise.

Scooby on the other hand looks at how often you say you will workout and gives you a small portion of the exercise calorie burn everyday. This is better for people who have an exercise routine that is pretty consistent.

Thanks, that helps! I did a little more research and I think I understand a little better. I set my own goal on MFP and I calculated my TDEE, both while sedentary and with incorporating 1-3 hours of exercise/week (because I usually work out for at least 1hr in a day). Then I took 20% off both numbers and I will aim for those numbers on days I do work out and then on days I don't. Then I calculated my macros for both situations. I'll have to pre-plan because since I work out at night, I don't see those extra calories until the end of the day.

Initially I lost weight quick and then it stopped. I think it was because I was working out alot and creating too large of a deficit.