Hangry sometimes

ksmommy5

So theres soooo many BMR and TDEE calculators out there.
I am a 5'5'', 30 year old female who currently weighs 200 lbs.

According to the average of these multiple calculators, my BMR is 1685.
My TDEE is 2316.

I have MFP set to lose 1.5 a week. I am currently consistantly in the 2lbs range at 1500 cal goal. Would I still be able to lose the 1.5 if I ate the 500 deficit from the 2316....so 1800~?

I dont eat breakfast (a 50 cal coffee and 35 cal yogurt). I dont snack. Lunch is 500~ and dinner is usually 500-600. I leave 200 for inaccuracies in logging (even though I measure and weigh everything). I would like to be able to eat least have a 300 cal breakfast because I am hangry by lunch but like a lot of cals for dinner so I tend to mentally enjoy knowing that I can potentially have a 800 cal dinner and still be ok for the week.

Side note, I have a fitbit with adjustments. I use it as a visual to see my potential exercise cals but because its synced, i always net WAY under the 1200 minimum even though food consumption is in the 1300 at least. How important is this? I look at it as the people who dont have a fitness tracker have no idea that they did 5k steps today and gained 200 extra calories.

Thanks.

Poisonedpawn78

ksmommy5 wrote: »

I have MFP set to lose 1.5 a week. I am currently consistantly in the 2lbs range at 1500 cal goal. Would I still be able to lose the 1.5 if I ate the 500 deficit from the 2316....so 1800~?

3500 calories roughly per lb of fat. 7 days in a week, 500 calories per day to lose 1 lbs of fat per week.
to lose 1.5 lbs you would have to deficit 750 calories per day from your TDEE.

You can do this two ways, either eat less(might just include substitutions) or exercise more to raise the TDEE up.

Now if you are consistently losing 2lbs at 1500 calories per day, then your TDEE is in the range of 2500, you MIGHT be underestimating your BMR or the calories from exercise if this is the case.

Edit: if your TDEE is around 2500, then 1750 would net you the 1.5lb loss per week.

Poisonedpawn78

As for the feeling "hangry" around lunch. You could try removing 100 calories from the lunch and having a snack between breakfast and lunch. Or you could have the same size lunch and try eating it a bit sooner but spreading the meal out over a longer period.

For example if you ate the 500 calorie lunch normally in 20 minutes at 12pm. you could start a bit earlier around 1130am and drag the meal out eating slower until after 12pm. that way your lunch will remain the same calories but effectively start to remove that hunger feeling over a longer period. This may or may not trick your stomach/brain into feeling less hangry but worth a shot?

craigo3154

@ksmommy5 At 2 lbs per week you are doing really well. Keep going.

TDEE trackers are notoriously inaccurate.

Calculations from online sources are a guide. Even calculated BMR is a guide.

Best way to to calculate TDEE from your history, not your tracker, not from online.

If you are consistently 2 lbs a week and you want to slow it down to 1.5 lbs per week, then you can consume an extra 250 calories per day (approximately) from what you are doing. This would be 1750 calories (1500 you are doing + 250). Calculated from your history, not an online estimate.

1 lbs of body fat is estimated to take a deficit of 3,500 calories from actual TDEE to lose. So a 500 calories deficit per day from your actual TDEE should lose 1 lbs a week. To lose 2 lbs a week takes a deficit of 1000 calories per day.

If you are losing 2 lbs a week (over a 4 week period) from 1500 calories per day, your average TDEE can be calculated at 2500.

btw, your BMR and your TDEE will change as you change weight and body composition. Muscle burns more calories at rest. Not all calories are equal.

Use the tracking to re-enforce habits of sustainable lifestyle changes and portion control. Put the right habits in place and the weight will do what you need it to. Try not to get hung up on the numbers.


Hope this all makes sense.

IdLikeToLoseItLoseIt

Everyone is different, but from my experience, the only thing that cured my hangries was eating more. I seem to do great with a 400-500 calorie deficit, but as soon as I start getting into the 600-800+ deficit range consistently I start to experience negative side effects, such as feeling cold all the time, suboptimal mood, boughts of strong hunger, less energy, etc. Of course, the trade off of increasing calories is slower weight loss.

Become an expert on yourself and find what is best for you. For example, try increasing your calories for just one week to see how you feel. Or for one week, eat something really small for breakfast (as an example, one hard boiled egg ~70 calories) and see if that has any impact on the hangries. Have a little fun with this and treat it as a science experiment, changing variables until you find what works for you! You can always go back to what you're currently doing if something doesn't work out. Keep up the great work and kudos on your loss so far!

Luna3386

Are you exercising? If so, are you eating part of the calories back?

You either need to go off of mfp numbers and eat some exercise calories back. Or go off of tdee and take the 500 calorie deficit off of that number.

You could also experiment and try having smaller meals more often (this works for me). If you are weighing and measuring food you don't need to leave 200- you could eat those calories.

heybales

The 3500 cal per lb of weight is if the weight lost is only fat (and even then....)

So first week or two with higher weight loss includes water, which of course has no calories.

But take an extreme deficit (like selecting 1.5 but losing 2 lbs, both of which could be too extreme for body), and you are likely not eating enough to keep muscle mass in place, so that does not follow the 3500 rule either.

Math was mentioned above - but if you are really sure with accuracy of avg 1500 eaten doing the workouts you are doing and losing lets pretend 2 lbs of fat (but it's not all sadly, probably 20% is LBM not built back up as typical) - then TDEE would be 2500.
Unless you keep losing LBM, then it'll drop badly along with TDEE loss from weight going down in general.

1.5 is probably reasonable right now, until within 30-20 lbs left to healthy weight, then go to 1lb weekly.

How much total daily burn does Fitbit estimate you do?

What are your workouts, and what model Fitbit (some models not good at some workout calorie burns?

Be best if you can figure out how much if any Fitbit is off since it's telling you TDEE also, and for average person it can be very good estimate - better % off than food labels are.