Scared to gain weight?
Trex5009
Posts: 171 Member
So I've lost 40 pounds total. I'm happy where I'm at, 129 today and I count my calories still and everything. Everyday I have over 500 calories remaining. I'm trying to maintain my weight however everyone around me says I should eat more because I'm not eating enough. I go to the gym 5 days a week. Lift weight and do cardio. I'm scared if I start eating more, I'll gain some of that fat back. What does everyone think?
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Replies
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That you've definitely not given us enough information.7
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Height? Starting weight? Age? Gender? How many calories ARE you eating? How are you counting them?4
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So I've lost 40 pounds total. I'm happy where I'm at, 129 today and I count my calories still and everything. Everyday I have over 500 calories remaining. I'm trying to maintain my weight however everyone around me says I should eat more because I'm not eating enough. I go to the gym 5 days a week. Lift weight and do cardio. I'm scared if I start eating more, I'll gain some of that fat back. What does everyone think?
Ignore the 500 calories remaining. At some point, you have to figure maintenance calories based on experience rather than MFPs estimates. You say you're happy where you're at, so trust the scale. If you're still losing consistently, then add 100 calories and give it a couple weeks. Then repeat as necessary.8 -
If you trusted calorie counting for weight loss why wouldn't you trust exactly the same process for weight maintenance?18
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Suggest you treat that as a start point, monitor your weight but try to find your weight trend rather than the normal day to day fluctuations and adjust your calorie goal accordingly.2
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Agree with Sijomial.
I have been on a kick today and am suggesting that people use a formula to figure out their Basla Metabolic Rate, use a multiplier to figure out their Active Metabolic Rate and then use those two numbers to figure out their Maintenance Caloric Intake. However, I have been very clear that these are formulas and that we are not formulas. I have clearly stated to use these numbers as starting points....but that the best way - since we are all different - is to use the starting numbers and then use the 'trial and error' method to find your specific numbers.
So, for you here are some numbers:
Basal Metabolic Rate for a man:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
66 + (6.23 x 129) + (12.7 x 65) - (6.8 x 18)
66 + 803.67 + 825.5 - 122.4 = 1572.77
So, basal metabolic rate for you is 1,573 calories a day. So, to survive, you need to eat at least 1,573 calories a day (on average).
The Activity Multiplier would be - likely - 1.55. The break down is:
*Sedentary (little or no exercise) – your AMR = BMR x 1.2
*Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
*Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
*Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
*Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9
So, 1,573 x 1.55 = 2,438. So, your active metabolic rate is 2,438. That means that you need to consume 2,438 calories every day based on your stats (gender, age, height, weight) and activity.
Based on this formula (again, a formula....) your maintenance calories are:
(bmr + amr)/2
(1,573 + 2,438)/2
(4011)/2
2006
So, according to your stats and this formula your maintenance caloric intake is 2,006 calories a day.
Again, this is a formula.....and it is based on a multiplier that may or may not be accurate. Use this as a starting point....adjust according to you and your goals and current regime.
What Si has suggested with respect to weight is something that I suggest as well.....
Weigh yourself on the same scale every day at the same time (usually, after you wake up and go to the rest room) and keep the daily entries and then use them to find out the weekly average. We humans fluctuate all the time so following the same regime will lead to the best indicator. The weekly average, I would suggest, should be what you use to indicate progress. Now, that is assuming that you do not have huge fluctuations on a daily basis!
Make sense?
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CWShultz27105 wrote: »Agree with Sijomial.
I have been on a kick today and am suggesting that people use a formula to figure out their Basla Metabolic Rate, use a multiplier to figure out their Active Metabolic Rate and then use those two numbers to figure out their Maintenance Caloric Intake. However, I have been very clear that these are formulas and that we are not formulas. I have clearly stated to use these numbers as starting points....but that the best way - since we are all different - is to use the starting numbers and then use the 'trial and error' method to find your specific numbers.
So, for you here are some numbers:
Basal Metabolic Rate for a man:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
66 + (6.23 x 129) + (12.7 x 65) - (6.8 x 18)
66 + 803.67 + 825.5 - 122.4 = 1572.77
So, basal metabolic rate for you is 1,573 calories a day. So, to survive, you need to eat at least 1,573 calories a day (on average).
The Activity Multiplier would be - likely - 1.55. The break down is:
*Sedentary (little or no exercise) – your AMR = BMR x 1.2
*Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
*Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
*Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
*Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9
So, 1,573 x 1.55 = 2,438. So, your active metabolic rate is 2,438. That means that you need to consume 2,438 calories every day based on your stats (gender, age, height, weight) and activity.
Based on this formula (again, a formula....) your maintenance calories are:
(bmr + amr)/2
(1,573 + 2,438)/2
(4011)/2
2006
So, according to your stats and this formula your maintenance caloric intake is 2,006 calories a day.
Again, this is a formula.....and it is based on a multiplier that may or may not be accurate. Use this as a starting point....adjust according to you and your goals and current regime.
What Si has suggested with respect to weight is something that I suggest as well.....
Weigh yourself on the same scale every day at the same time (usually, after you wake up and go to the rest room) and keep the daily entries and then use them to find out the weekly average. We humans fluctuate all the time so following the same regime will lead to the best indicator. The weekly average, I would suggest, should be what you use to indicate progress. Now, that is assuming that you do not have huge fluctuations on a daily basis!
Make sense?
Woah, thanks a lot for that. Made sense indeed.
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You are most welcome. I know that it is a ton of information.....0
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CWShultz27105 wrote: »Agree with Sijomial.
I have been on a kick today and am suggesting that people use a formula to figure out their Basla Metabolic Rate, use a multiplier to figure out their Active Metabolic Rate and then use those two numbers to figure out their Maintenance Caloric Intake. However, I have been very clear that these are formulas and that we are not formulas. I have clearly stated to use these numbers as starting points....but that the best way - since we are all different - is to use the starting numbers and then use the 'trial and error' method to find your specific numbers.
So, for you here are some numbers:
Basal Metabolic Rate for a man:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
66 + (6.23 x 129) + (12.7 x 65) - (6.8 x 18)
66 + 803.67 + 825.5 - 122.4 = 1572.77
So, basal metabolic rate for you is 1,573 calories a day. So, to survive, you need to eat at least 1,573 calories a day (on average).
The Activity Multiplier would be - likely - 1.55. The break down is:
*Sedentary (little or no exercise) – your AMR = BMR x 1.2
*Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
*Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
*Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
*Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9
So, 1,573 x 1.55 = 2,438. So, your active metabolic rate is 2,438. That means that you need to consume 2,438 calories every day based on your stats (gender, age, height, weight) and activity.
Based on this formula (again, a formula....) your maintenance calories are:
(bmr + amr)/2
(1,573 + 2,438)/2
(4011)/2
2006
So, according to your stats and this formula your maintenance caloric intake is 2,006 calories a day.
Again, this is a formula.....and it is based on a multiplier that may or may not be accurate. Use this as a starting point....adjust according to you and your goals and current regime.
What Si has suggested with respect to weight is something that I suggest as well.....
Weigh yourself on the same scale every day at the same time (usually, after you wake up and go to the rest room) and keep the daily entries and then use them to find out the weekly average. We humans fluctuate all the time so following the same regime will lead to the best indicator. The weekly average, I would suggest, should be what you use to indicate progress. Now, that is assuming that you do not have huge fluctuations on a daily basis!
Make sense?
IF your choice of an activity factor of 1.55 accurately reflects the activity level of the person in question, you have arrived at an "accurate" (subject to confirmation) estimate of that person's TDEE.
As such you have established the person's maintenance calories.
You don't need to average that with their BMR in order to establish maintenance calories, which is what you subsequently did.
If your initial choice of an activity factor was correct, you went on to establish a deficit equal to 50% of activity factor calories.
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Hey, man! Thanks for your input. I sure hope that does not sound condescending because it is not meant that way in the least.
So, I have this information (the "adding the two - BMR and AMR - and then dividing by 2") from a well known source. I will gladly PM you that information. I am always willing to learn and if I am providing incorrect information then I want (A) to stop doing that immediately and (B) to correct the mistake where I made it.
Yes, Basal Metabolic Rate times a PAL gives you your Active Metabolic Rate. Anyway, looking forward to your input. Thank you, man!1 -
@PAV8888 - so, going to admit that I was wrong. Was blindly following something (for the last 18 months) and everything up to the "add 'em up and then divide by 2" part is correct. So, please excuse the mistake. And to be clear - please see the below....
==============================================================
Basal Metabolic Rate for a man:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
66 + (6.23 x 129) + (12.7 x 65) - (6.8 x 18)
66 + 803.67 + 825.5 - 122.4 = 1572.77
So, basal metabolic rate for you is 1,573 calories a day. So, to survive, you need to eat at least 1,573 calories a day (on average).
The Activity Multiplier would be - likely - 1.55. The break down is:
*Sedentary (little or no exercise) – your AMR = BMR x 1.2
*Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
*Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
*Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
*Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9
So, 1,573 x 1.55 = 2,438. So, your active metabolic rate is 2,438. That means that you need to consume 2,438 calories every day based on your stats (gender, age, height, weight) and activity.
Based on this formula (again, a formula....) your maintenance calories are:
(bmr + amr)/2
(1,573 + 2,438)/2
(4011)/2
2006
===================================================================
The formula that I was using - and have been for the last 18 months - is the Harris-Benedict orginal from 1919. It has been modified twice. The part that is incorrect is the bolded part at the bottom....
As a few others have kindly suggested, there is no need to add the two numbers up (BMR and AMR) and then divide by 2. I blindly followed something - which I do so seldom - and quickly found the error in my ways.0 -
So, to my correction.....I still maintain that a formula is a formula is a formula. We should use formulas as a starting point and follow the trial and error method to get accurate numbers for ourself! Everyone is different and everyone is going to respond a little bit differently (and, in some cases, a lot differently).
The multiplier is also very important - as PAV8888 stated.
Anyway, really sorry for this mistake.0 -
CWShultz27105 wrote: »So, to my correction.....I still maintain that a formula is a formula is a formula. We should use formulas as a starting point and follow the trial and error method to get accurate numbers for ourself! Everyone is different and everyone is going to respond a little bit differently (and, in some cases, a lot differently).
The multiplier is also very important - as PAV8888 stated.
Anyway, really sorry for this mistake.
Excuse me, I tried to follow this closely, but I am still not sure: what IS the correction? Omit the division by two? Sounds excessively high. Or just use the AMR as end result (sounds most reasonable, and would put this result close to what MFP got for OP).
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No worries. I use 10,000 words when 27 would suffice.
So, using the formula that I originally suggested, the BMR would look like this:
Basal Metabolic Rate for a man:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
66 + (6.23 x 129) + (12.7 x 65) - (6.8 x 18)
66 + 803.67 + 825.5 - 122.4 = 1572.77
That part is indeed correct.
Then, to calculate the Active Metabolic Rate, you take the BMR and a multiplier. Please see the below:
The Activity Multiplier would be - likely - 1.55. The break down is:
*Sedentary (little or no exercise) – your AMR = BMR x 1.2
*Lightly active (light exercise/work 1-3 days per week) – your AMR = BMR x 1.375
*Moderately active (moderate exercise/work 3-5 days per week) – your AMR = BMR x 1.55
*Very active (hard exercise/work 6-7 days a week) – your AMR = BMR x 1.725
*Ultra active (very hard exercise/work 6-7 days a week) – your AMR = BMR x 1.9
So, 1,573 x 1.55 = 2,438.
So, your active metabolic rate is 2,438.
That means that you need to consume 2,438 calories every day based on your stats (gender, age, height, weight) and activity.
So, based on this version of the formula and the multiplier, his BMR is 1,573 and his AMR is 2,438.
I am really sorry for the confusion. Hopefully this removes all confusion.....2 -
Active metabolic rate as used above is equal to TDEE. Which is total energy spent per day.
HB 1918, Mifflin that MFP uses are bang on 40-60% of the time depending on which study du jour you read and what population you're evaluating (healthy, sick, athletes, male, female, under or overweight, normal weight, obese, active, not active, etc) evaluatrd against the results of indirect calorimetry (measuring what the person breathes in and out)
The equatiins are over-estimating ~10% of the time, accurate as above, and underestimating the rest of the time, if I recall correctly a couple of papers I looked at.
Honestly given errors in food logging and difficulty in establishing the user's actual activity level any one of the guesses including mfp's initial guess that uses the Mifflin StJeor equation are all very good first approximations.
Once you clear out egregious logging errors (condiments or oils not counted, coffee creamers eyeballed, peanut butter by the finger, choosing Bob's 200 Cal ham and cheese panini entry for your two sourdough mega slice/100g cheese panini covered in margarine before grilling -- or for that matter the opposite, entries for raw bacon for example when you render out all/most of the fat before eating, just use a scale and double verified entries for everything to make life simpler!) -- oops digressing and don't have time right now.
Remove major errors. Remove 30 Cal per minute dream burns given by an elliptical or an hr monitor that is reacting to something other than exercise.
Log Every Day including overages as best as you can. Not deliberately under or over estimating. Just your best honest guess.
Then evaluate your purported deficit against your actual weight *TREND* over time.
Apply a correction based on your own data and experience.
Keep your deficit to no more than 20% of your ACTUAL tdee as calculated by your initial guess and refined by your own data. 25% maybe while obese.
Result? Happy times in weight loss city! ETA (or maintenance, or weight gain city depending on your goals!)4 -
2450 is not crazy high.
I'm 5'5", 120-something pounds (depends on the day
), 61 years old, and female and maintain on well over 2000 calories. I admit, that's pretty high for my demographics . . . but dude, you're my weight and height, but 18 and male - that's prime calorie-burning potential. You could even be still growing.
Granny sez: Eat more. Please eat more. Add in increments every couple of weeks, if you prefer. I just want to see you be strong and healthy!
Even if the worst happens, and you gain a bit, it will be so slowly that you'll have plenty of time to correct.
Also, be aware that as you reach true maintenance calories, you could see a very few pounds extra on the scale, from glycogen replenishment (i.e. water weight) and a small increase in average digestive system contents. Neither of these is fat, and they're normal and healthy.
Best wishes - stay strong!
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