HELP I'm freaking out here.Confused & Overwhelmed

thinlizzy608

Ok, so I read and re-read again. I am ready to throw in the towel. I can't let myself do that!!! TOO much information and can't seem to comprehend most of it. I don't know why, maybe I am just reading and thinking too much. First of all thank you to "heybales" for your help and your responses, I really appreciate it ALOT! I finally found the link to your spreadsheet and lucky me I don't have excel anymore on my computer. I am NOT a computer savy person at all and so my Excel trial expired 2 weeks ago. I can't afford to buy it right now. Sooooooooooo I can't use the spreadsheet since I don't have Excel. Wonderful.

I have read IPOARM several times and other articles/posts on here and I am just getting more and more confused.
BMR...3 ways to measure it...ok, fine but which one is most accurate? I read something about Katch-McArdle and something about Harris-Benedict. Totally lost. Then I read you can just use Fat 2 Fit radio BMR calculator????? UGHHHHHHHH! WHAT?

I have NO idea what my BF% is.....don't I need calipers to know that? I don't own calipers. LOL!!!

OH, wait....I thought I am supposed to eat back calories burned while working out. Then I read (I think lol) that you don't do that with the spreadsheet but that doesn't matter since I can't use it due to lack of Excel. *sigh*

Macros...changing them to what? lol something about 40,40,30 or maybe I got it backwards

****Here it is for someone willing to help a desperate and sweet lady lose weight and get healthy before she has a nervous breakdown. LOL!!!!!!

I am 36 yrs old and FemaleFemale
Height: 65"
Current Weight is 190
Goal weight is I guess 140? I don't even know what is a healthy weight for me lol So should that number be lower or higher.
I'd like to know how many calories I need to eat each day and be able to eat back my workout calories burned. Right now I currently go walking (and sometimes a slow jog) for 2.5 miles daily. My Polar FT4 says I burn 465 calories when I do that. Hope it's correct lol
I am a stay at home mom since I got laid off in December but I stay busy with cleaning, errands,etc. and sit down for tv/computer for roughly 3 hours total daily. I'm on my feet often even if it's just cooking on the kitchen.

Copied this from Fat 2 Fit with my information inserted:

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 36 year old female, 65 inches tall, weighing 190 pounds, BMI of 31.6 (Obese).

From the information that you entered, you'd like to weigh 140 lbs.


Harris-Benedict Formula


There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1618 calories.


How Many Calories Should I Eat?


Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.


Activity Level

Daily Calories

Sedentary (little or no exercise, desk job) 1680
Lightly Active (light exercise/sports 1-3 days/wk) 1925
Moderately Active (moderate exercise/sports 3-5 days/wk) 2170
Very Active (hard exercise/sports 6-7 days/wk) 2415
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2660

Other information that may help:
I also used that Scooby Workshop fat loss calorie calculator and put in my info along with "light exercise", 20% calorie reduction to lose fat, 6 meals a day, 40/40/20. Gives me BMR 1612, daily calories to maintain TDEE 2217, Daily calories based on goal in step 6 1773.
Soooooooooo I hope that more helpful information LOL

cwolfman13

You're over complicating things immensely...this is extraordinarily simple.

Input your daily activity EXCLUDING exercise...exercise is logged separately with MFP. Now set your goal to lose 1 Lb per week. MFP will spit out a NET calorie goal that includes your weight loss deficit. NET to you calorie goal...this means you log exercise and eat back (most) those calories.

Where people go wrong? They eyeball portions and servings rather than accurately weighing and measuring and logging those portions appropriately. They don't log consistently. They have "cheat" days or meals or whatever. They overestimate calorie burn and think they're really burning 1,000 calories going for a 30 minute recreational swim. They overestimate calorie burn because they log day to day stuff as "exercise". Etc, etc, etc.

When done properly, the MFP method and TDEE - X% method come out 6 of 1. If you're having issues, it's not the method...it's something your'e doing. When I did MFP my NET calorie GOAL was 1850 calories...with exercise I was averaging 2100-2200 gross calories per day. When I switched to the TDEE method, my TDEE - 20% = 2,140 gross calories. As you can see...6 of 1, half dozen of the other.

Again...don't' over-complicate this...it's really very simple and MFP does 99% of the work for you. Later on, when you have everything situated and you're ultra consistent in your workouts, etc you can customize and do the TDEE method. For now I'd recommend just sticking with MFP and K.I.S.S. (Keep It Simple Stupid).

Also and again...make sure you're weighing and measuring and otherwise being as accurate as possible estimating your intake and output. If you're truly doing everything "right" and nothing is happening, you should really see a doctor.

Lastly, if you're substantially overweight you may be, at minimum, insulin sensitive. I was not diabetic or anything, but when I was overweight and bordering on obese, I was insulin sensitive. I had to really cut back on my carbs and in particular my junky carbs (candy, sweet treats, soda, etc). I pretty much eliminated those things from my diet until I really started to see progress. I really made sure I was dialing everything in nutrition wise and made sure I was making really good progress before I started adding those occasional treats back in. It has benefited me in more ways than one.

I no longer have the issues I used to with carbs having lost my weight...but early on, it was pretty important to watch.

elvensnow

Agree with above. MFP and TDEE should really come out about the same if you do it right. MFP you "eat back" exercise. But that means you have to be extremely accurate not only on what you are eating but also on what calories you burn (MFP estimates are generally way off). TDEE you just eat what they tell you every day. Don't "eat back" exercise. If you don't lose after a couple weeks, try taking off 50-100 calories a day and see if it starts. Rinse and repeat.

Check out the Eat More to Weigh Less group on MFP for lots of info on TDEE.

Also adding:

As for Excel, there is an open source suite called "OpenOffice" that you can download. It does basically everything Microsoft Office does, and is free. I still like MS Office for being more "polished" since it's from a professional company, but OpenOffice totally works if you can't afford MS products. OpenOffice is capable of opening MS formats like Excel and Word.

Body fat: Calipers are the most accurate, but usually only if done by someone who knows what they are doing, and it has to be done exactly the same every time. It's tough. Calipers are cheap but... You can also get BF% with certain kinds of scales - bioelectrical impedence. It will send a small electric current through you (you won't feel it, or maybe a tiny bit tingly). It measures the resistance to estimate things like BF% and water. I hear they can be within about 5% accuracy. I like mine.

The final way is to estimate yours based on pictures:
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

ELEANOR43da

This has been the most frustrating part for me also , I think I am reading to many comments from too many places. I am 5'3and 236 lbs. I have been on 1400 calories and feeling weak most of the time. I did give up bread and some other carbs ,but am diabetic and wonder if this actually enough calories......I know my goal is to get to 150 ,but should I put in 150 to see how many calories or a small goal like 200 to set small goals at a time.

I exercise a lot so I can have some calories,but don't eat more than is needed. Any suggestions welcome !!!

LoosingMyLast15

This has been the most frustrating part for me also , I think I am reading to many comments from too many places. I am 5'3and 236 lbs. I have been on 1400 calories and feeling weak most of the time. I did give up bread and some other carbs ,but am diabetic and wonder if this actually enough calories......I know my goal is to get to 150 ,but should I put in 150 to see how many calories or a small goal like 200 to set small goals at a time.

I exercise a lot so I can have some calories,but don't eat more than is needed. Any suggestions welcome !!!

you've lost 17 pounds congratulations! are you eating back your exercise calories? if you exercise a lot and you are not eating them back you are eating too few calories. since you are diabetic i would check with your doctor. you may want to increase your calories if you are feeling weak. also for ME i prefer to set small goals. it makes me feel better and feel like i have accomplished something with small goals. if my weight was the same as yours i would set my 1st goal to be 200 then 175 then 150 (three goals).

carolyn0613

I second the person who said to just follow the MFP way.

- Aim to lose 1lb a week. it's easier to stick to
- Log your food to the point of obsession. EVERYTHING MUST GO IN! Weigh everything
- Log your exercise. MFP is good for walking and running calories so stick with those calories. Log about 2/3 of other exercises
- Eat those exercise calories
- Weigh yourself once a week only at the same time.
- Stick to this for two months

thinlizzy608

You're over complicating things immensely...this is extraordinarily simple.

Input your daily activity EXCLUDING exercise...exercise is logged separately with MFP. Now set your goal to lose 1 Lb per week. MFP will spit out a NET calorie goal that includes your weight loss deficit. NET to you calorie goal...this means you log exercise and eat back (most) those calories.

Where people go wrong? They eyeball portions and servings rather than accurately weighing and measuring and logging those portions appropriately. They don't log consistently. They have "cheat" days or meals or whatever. They overestimate calorie burn and think they're really burning 1,000 calories going for a 30 minute recreational swim. They overestimate calorie burn because they log day to day stuff as "exercise". Etc, etc, etc.

When done properly, the MFP method and TDEE - X% method come out 6 of 1. If you're having issues, it's not the method...it's something your'e doing. When I did MFP my NET calorie GOAL was 1850 calories...with exercise I was averaging 2100-2200 gross calories per day. When I switched to the TDEE method, my TDEE - 20% = 2,140 gross calories. As you can see...6 of 1, half dozen of the other.

Again...don't' over-complicate this...it's really very simple and MFP does 99% of the work for you. Later on, when you have everything situated and you're ultra consistent in your workouts, etc you can customize and do the TDEE method. For now I'd recommend just sticking with MFP and K.I.S.S. (Keep It Simple Stupid).

Also and again...make sure you're weighing and measuring and otherwise being as accurate as possible estimating your intake and output. If you're truly doing everything "right" and nothing is happening, you should really see a doctor.

Lastly, if you're substantially overweight you may be, at minimum, insulin sensitive. I was not diabetic or anything, but when I was overweight and bordering on obese, I was insulin sensitive. I had to really cut back on my carbs and in particular my junky carbs (candy, sweet treats, soda, etc). I pretty much eliminated those things from my diet until I really started to see progress. I really made sure I was dialing everything in nutrition wise and made sure I was making really good progress before I started adding those occasional treats back in. It has benefited me in more ways than one.

I no longer have the issues I used to with carbs having lost my weight...but early on, it was pretty important to watch.

Thank you for your response and for being so blunt LOL!! Honestly you are correct I am complicating something that others say is easy to follow. I think I was overthinking. ok, so I edited my goals and this is what came up:
CW: 190
GW: 140
Height: 5'5"
Lightly Active (for now lol)
5 workouts/week @ 60 minutes each
Losing 1 pound a week
NET CALORIES= 1600 per day

Soooooooooooo here are 2 questions:
1) I am allowed 1600 calories a day BUT if I exercise and say I burn 400 calories then I can eat an additional 400 calories or less, correct?
2) I noticed a lot of the exercises in the database are things I don't do or they aren't what I do. For example I walk briskly 2.5 - 3 miles daily (that's my 5 workouts listed above lol) for 60 minutes and recently started to jog half of that slowly. I have a Polar FT4 HRM and it says I burned 465 calories when I do it. So 1600 calories a day then I burn 465 but eat back 465 or less.

I really don't wanna get involved with the whole spreadsheet thing primarily because I have no idea how to use excel, i'm not computer savy and I don't wanna learn right now. I'd rather use MFP, after all that's why I joined lol

thinlizzy608

Agree with above. MFP and TDEE should really come out about the same if you do it right. MFP you "eat back" exercise. But that means you have to be extremely accurate not only on what you are eating but also on what calories you burn (MFP estimates are generally way off). TDEE you just eat what they tell you every day. Don't "eat back" exercise. If you don't lose after a couple weeks, try taking off 50-100 calories a day and see if it starts. Rinse and repeat.

Check out the Eat More to Weigh Less group on MFP for lots of info on TDEE.

Also adding:

As for Excel, there is an open source suite called "OpenOffice" that you can download. It does basically everything Microsoft Office does, and is free. I still like MS Office for being more "polished" since it's from a professional company, but OpenOffice totally works if you can't afford MS products. OpenOffice is capable of opening MS formats like Excel and Word.

Body fat: Calipers are the most accurate, but usually only if done by someone who knows what they are doing, and it has to be done exactly the same every time. It's tough. Calipers are cheap but... You can also get BF% with certain kinds of scales - bioelectrical impedence. It will send a small electric current through you (you won't feel it, or maybe a tiny bit tingly). It measures the resistance to estimate things like BF% and water. I hear they can be within about 5% accuracy. I like mine.

The final way is to estimate yours based on pictures:
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

THANK YOU!!!!! I'm going to skip the whole Excel thing for now but thanks a million for the info!

thinlizzy608

I second the person who said to just follow the MFP way.

- Aim to lose 1lb a week. it's easier to stick to
- Log your food to the point of obsession. EVERYTHING MUST GO IN! Weigh everything
- Log your exercise. MFP is good for walking and running calories so stick with those calories. Log about 2/3 of other exercises
- Eat those exercise calories
- Weigh yourself once a week only at the same time.
- Stick to this for two months

Thank you and I really wanted to put in 1.5 pounds a week but I knew i'd stress over it and that I am NOT doing lol

AmyRhubarb

Great answers here!

Also great that you have a HRM for your workouts. Were you asking about how to log your workouts since what you do isn't in the database? If so, you can create your own exercise - under the Exercise tab, click My Exercises, then Create Exercise, enter a description, the time, and the calorie burn from your HRM - easy-peasy.

thinlizzy608

Great answers here!

Also great that you have a HRM for your workouts. Were you asking about how to log your workouts since what you do isn't in the database? If so, you can create your own exercise - under the Exercise tab, click My Exercises, then Create Exercise, enter a description, the time, and the calorie burn from your HRM - easy-peasy.

oh wowza THANK you for telling me that LOL! I am still learning as you can see. yes, I purchased the HRM because I am so determined to be healthier and to lose weight. I wanted to get back some accurate (or close to) information as far as calories burned.

SparkleShine

Great answers here!

Also great that you have a HRM for your workouts. Were you asking about how to log your workouts since what you do isn't in the database? If so, you can create your own exercise - under the Exercise tab, click My Exercises, then Create Exercise, enter a description, the time, and the calorie burn from your HRM - easy-peasy.

I agree with this!! My HRM helped me so much!

** Look at my ticker! I have similar starting stats.... I'm at 135.8 now. YOU can do this!!!! ****

LizaDK914

There are free versions of excel, such as NeoOffice and OpenOffice. You should look into them.

carolyn0613

Soooooooooooo here are 2 questions:
1) I am allowed 1600 calories a day BUT if I exercise and say I burn 400 calories then I can eat an additional 400 calories or less, correct?
2) I noticed a lot of the exercises in the database are things I don't do or they aren't what I do. For example I walk briskly 2.5 - 3 miles daily (that's my 5 workouts listed above lol) for 60 minutes and recently started to jog half of that slowly. I have a Polar FT4 HRM and it says I burned 465 calories when I do it. So 1600 calories a day then I burn 465 but eat back 465 or less.

1) Yes - eat back those calorie on top of your daily allowance
2) You can also just tick one of the exercises like Walking and then amend both the time and the calories from your HRM

thinlizzy608

Great answers here!

Also great that you have a HRM for your workouts. Were you asking about how to log your workouts since what you do isn't in the database? If so, you can create your own exercise - under the Exercise tab, click My Exercises, then Create Exercise, enter a description, the time, and the calorie burn from your HRM - easy-peasy.

I agree with this!! My HRM helped me so much!

** Look at my ticker! I have similar starting stats.... I'm at 135.8 now. YOU can do this!!!! ****

OMG yes we are very very close in stats! I'm starting where you did! WOW GREAT JOB GIRL!!! Love your ticker it's so cute!

glin23

I would also add that if you for some reason don't have a food scale or other measuring instruments, it's better to overestimate on consumption rather than underestimate. I would also add that I think it's helpful to have dry runs of serving sizes of common things, just so that you can have a decent idea of what a serving size actually is, as opposed to what you think it is.

As far as weight loss goals are concerned, I think the 1lb per week one is good, but I think in the long term, you need to find a number that is actually realistic that you can find yourself sticking with. Whether that's one pound a week or even a half pound a week, find something that works for you. I think a part of problem is that we compare ourselves to others and then try to emulate them to the point o utter despair. So I think being realistic is a good thing.

thinlizzy608

Soooooooooooo here are 2 questions:
1) I am allowed 1600 calories a day BUT if I exercise and say I burn 400 calories then I can eat an additional 400 calories or less, correct?
2) I noticed a lot of the exercises in the database are things I don't do or they aren't what I do. For example I walk briskly 2.5 - 3 miles daily (that's my 5 workouts listed above lol) for 60 minutes and recently started to jog half of that slowly. I have a Polar FT4 HRM and it says I burned 465 calories when I do it. So 1600 calories a day then I burn 465 but eat back 465 or less.

1) Yes - eat back those calorie on top of your daily allowance
2) You can also just tick one of the exercises like Walking and then amend both the time and the calories from your HRM

Andddddddddddddd once again THANK YOU!!!

thinlizzy608

There are free versions of excel, such as NeoOffice and OpenOffice. You should look into them.

thanks for the info....i'll look into it

deksgrl

Yes, a properly set MFP + exercise calories should be pretty close to a properly set TDEE -% goal.

The benefit of doing TDEE-% is that you eat about the same every day and don't have to worry about eating back exercise calories, they are already included. I just log my exercise for motivation and call it 1 calorie burned so it doesn't change my food goal.

But if doing the MFP + exercise calories helps you feel more in control, then by all means, do it that way.

LunaMischief

Thank you for your response and for being so blunt LOL!! Honestly you are correct I am complicating something that others say is easy to follow. I think I was overthinking. ok, so I edited my goals and this is what came up:
CW: 190
GW: 140
Height: 5'5"
Lightly Active (for now lol)
5 workouts/week @ 60 minutes each
Losing 1 pound a week
NET CALORIES= 1600 per day

Soooooooooooo here are 2 questions:
1) I am allowed 1600 calories a day BUT if I exercise and say I burn 400 calories then I can eat an additional 400 calories or less, correct?

You say "Lightly Active (for now lol)". If in your regular day, like say at work, you have a desk job, it should be set to sedentary. If your normal day/job requires more walking/movement, then you can keep it at Lightly Active. But the "for now" comment struck me as what you've got it set as isn't as accurate as possible.

And your Question 1, about eating back excercise calories - you are understanding it correctly. What you are allowed + whatever you burned is how many calories to eat.

LBNOakland

bump

thinlizzy608

Thank you for your response and for being so blunt LOL!! Honestly you are correct I am complicating something that others say is easy to follow. I think I was overthinking. ok, so I edited my goals and this is what came up:
CW: 190
GW: 140
Height: 5'5"
Lightly Active (for now lol)
5 workouts/week @ 60 minutes each
Losing 1 pound a week
NET CALORIES= 1600 per day

Soooooooooooo here are 2 questions:
1) I am allowed 1600 calories a day BUT if I exercise and say I burn 400 calories then I can eat an additional 400 calories or less, correct?

You say "Lightly Active (for now lol)". If in your regular day, like say at work, you have a desk job, it should be set to sedentary. If your normal day/job requires more walking/movement, then you can keep it at Lightly Active. But the "for now" comment struck me as what you've got it set as isn't as accurate as possible.

And your Question 1, about eating back excercise calories - you are understanding it correctly. What you are allowed + whatever you burned is how many calories to eat.

I am currently lightly active and the reason I wrote "for now" is because I am sure that as time progresses I will be physically able to do more exercising especially when I join the gym I'm sure that when I begin going to the gym and get some kind of routine going I'll move up to moderate and so on. Ya know what i'm trying to say? LOL
By the way, love your ticker!!!

blondageh

Good lord, you have ME confused and I have been doing this for 20 years!! It's pretty simple to me. Keep your cals between 1500-1800 a day and move your body. You will lose. You won't go into "starvation mode", you will tone up and you are going to feel great.

Good luck!!

deksgrl

I am currently lightly active and the reason I wrote "for now" is because I am sure that as time progresses I will be physically able to do more exercising especially when I join the gym I'm sure that when I begin going to the gym and get some kind of routine going I'll move up to moderate and so on. Ya know what i'm trying to say? LOL
By the way, love your ticker!!!

MFP asks what your activity level is just for your normal life, not including exercise. Do you sit at a desk most of the time? Do you stand/walk like in retail or restaurant business? Do you sit and watch t.v. all day or run around with little kids?

So unless you change jobs or change your daily life significantly, that activity level won't need to be modified.

Excercise is on top of that. That is why you get extra calories for that. Exercise more, eat more. Exercise less, eat less.

thinlizzy608

I am currently lightly active and the reason I wrote "for now" is because I am sure that as time progresses I will be physically able to do more exercising especially when I join the gym I'm sure that when I begin going to the gym and get some kind of routine going I'll move up to moderate and so on. Ya know what i'm trying to say? LOL
By the way, love your ticker!!!

MFP asks what your activity level is just for your normal life, not including exercise. Do you sit at a desk most of the time? Do you stand/walk like in retail or restaurant business? Do you sit and watch t.v. all day or run around with little kids?

So unless you change jobs or change your daily life significantly, that activity level won't need to be modified.

Excercise is on top of that. That is why you get extra calories for that. Exercise more, eat more. Exercise less, eat less.

ok that makes sense and in that case i'm ok with lightly active then. Although I am a SAHM, I get up at 6:30am and bedtime is usually 10. I would say during those hours (about 15 or 16?) I spend a maximum of 3 hours total sitting down at the tv, on the computer, or taking a nap (very rare lol). I am pretty active and I don't like sitting still. I got laid off from my job in December and this is my first summer in 19 years that I have no job. Actually this is the first time in 19 years I am unemployed. LOL! Anyways, 3 story house, up & down stairs, running kids back & forth to school and sports, errands, blah...blah...blah. I am always busy. Soooooo sedentary I am not.

deksgrl

ok that makes sense and in that case i'm ok with lightly active then. Although I am a SAHM, I get up at 6:30am and bedtime is usually 10. I would say during those hours (about 15 or 16?) I spend a maximum of 3 hours total sitting down at the tv, on the computer, or taking a nap (very rare lol). I am pretty active and I don't like sitting still. I got laid off from my job in December and this is my first summer in 19 years that I have no job. Actually this is the first time in 19 years I am unemployed. LOL! Anyways, 3 story house, up & down stairs, running kids back & forth to school and sports, errands, blah...blah...blah. I am always busy. Soooooo sedentary I am not.

I would say you are at least lightly active then. You might try experimenting with the number of calories between lightly active and the next setting up (moderate?) until you find the spot that seems to work best for you.