Raising daily by 500 cals

EricJonrosh
EricJonrosh Posts: 823 Member
in Fitness and Exercise
Per all the online calculators, having tested my body fat, it looks like my calories are way off and the weight loss has been no more than a pound a week. MFP set me at 1785, but three different calculators put me around 2300 for "extreme" weight loss and 2600 for weight loss. My life is fairly sedentary unless I'm on a project, which is maybe 1-2 days a week. Workouts are intermittent lifting and HIIT, 5 days. We'll see how this goes!

Thoughts welcome on your daily sweet spots. Thanks.

Replies

  • froeschli
    froeschli Posts: 1,292 Member
    last year i did 1500 as suggested by mfp - lost 1 lb a week.
    this year, i am trying to do tdee - 15% (without eating back exercise calories) which is somewhere around 1800-2200. funny thing is, i usually net around 1500 (having set my calories to 2000)...
    lost 1 lb this week.

    so for me it's neither here nor there - i am just trying to be aware of what i eat, seen as i 'only' manage to maintain, not lose, if i don't count any calories....

    try it, see how it works for you, then adjust accordingly.
  • EricJonrosh
    EricJonrosh Posts: 823 Member
    Bumpity bump.
  • DavPul
    DavPul Posts: 61,406 Member
    are those other calculators accounting for exercise in the 2300-2600? it sounds like they are. mfp doesn't and then when you add the exercise calories back in the figures are usually fairly similar. check to be sure if the exercise cals are included.
  • EricJonrosh
    EricJonrosh Posts: 823 Member
    are those other calculators accounting for exercise in the 2300-2600? it sounds like they are. mfp doesn't and then when you add the exercise calories back in the figures are usually fairly similar. check to be sure if the exercise cals are included.

    Are you at 1800/day?

    It does have a BMR setting - 2100/day. If I put 5x 20 minutes of elevated heart rate it's 2444 for fat loss, 2296 extreme. I'm actually doing 3x30 minutes HIIT and 3x30-40 mins of strength training with heavy weights. Workout calories based on heart rate average 430 for cardio, 200 for weights. At 1800 if I eat workout calories I would be at 2000-2200/day which is less than "extreme" fat loss. My new regimen is short intense lifting and cardio 5x a week, no more hour long elliptical workouts.
  • DavPul
    DavPul Posts: 61,406 Member
    keep in mind all of these numbers are estimates and YMMV. pick one, stick to it for 3 weeks and see what your scale is doing. adjust according to the scale and your overall energy level, not the online calculators.

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