Still working out my cals. Latest chart:

CoachJen71

Trying these new sets of calories per steps to see if my weight stays stable there. (46yo, 5'2.5", 120ish. Mostly walk, some strength training, weekend hiker.)

Trying these new sets of calories per steps to see if my weight stays stable there.

Steps Mi Maint Bank
no steps 1200 - 1200
2.5K 1 1250 - 1200
5K 2 1350 - 1200 (MFP sedentary)
7.5K 3 1450 - 1200
10K 4 1550 - 1300 (MFP lightly act)
12.5K 5 1650 - 1400
15K 6 1750 - 1500
17.5K 7 1850 - 1600 (MFP active)
20K 8 1950 - 1700
22.5K 9 2050 - 1800 (MFP very active)
25K 10 2150 - 1900
27.5K 11 2250 - 2000
30K 12 2350 - 2100

spiriteagle99

It seems pretty low to me. I weigh 120-123. My base calories per MFP are 1470 because of my age and because I am essentially sedentary, aside from exercise. I changed that to 1600 because I kept losing and I eat back all my exercise calories, which means a total of 2100 - 2800. I have some days over and some days under my net, but overall my weight is stable. If you are hiking regularly on steep trails, you will burn a lot of calories.

CoachJen71

I crunched the numbers just for a walking base for daily calories. On hilly or very long hikes, I figure at least 300+ more cals.

nowine4me

Is the number on the left the number of steps?

CoachJen71

nowine4me wrote: »

Is the number on the left the number of steps?

Yep. Sorry that I couldn't format it better. MFP insisted on squooshing it all together!

steveko89

I got fed up trying to figure out my activity level and exercise calories. Best thing I've found is this spreadsheet on reddit that calculates TDEE from weight fluctuations and calorie logging. Been using it since July, have lost 10lbs of strictly vanity weight. I'm a believer after spinning my wheels for a the first six months of last year.

https://www.reddit.com/r/Fitness/wiki/getting_started - Under Step 1 there's a link to the "3-Suns Adaptive TDEE Spreadsheet"

CoachJen71

@steveko89 I'm not really technically oriented. Is there a way to import old data, or do I have to enter all the old weights and cals one at a time?

LivingtheLeanDream

@CoachJen71 so the numbers on the right are the calories you will eat at on those step days?
If so 1200 is low for maintenance even on a sedentary day. Just like 2100 isn't a lot for 30k steps. (way back when I did around 21k steps a day when I did track steps I was able to maintain on 2400)

We're similar height/weight/age and the lowest I eat in any one day to maintain is 1600 and my maximum is 2200. I work on a weekly average of 14000 cals. I don't even count steps any longer. All I do is 30 mins of purposeful exercise 5 days a week.

Ruth

CoachJen71

@LivingtheLeanDream

Ruthee, sorry the formatting screwed up. The numbers on the far right are for banking days. The higher numbers are the maintenance numbers.

I lost a ton of muscle dropping 150lbs. It seems like the Mifflin-St. Jeor algorithm for TDEE is about right according to my personal data. Am going to try upping my cals and doing a really slow recomp, but I keep hurting myself so the weight lifting gets derailed.

LivingtheLeanDream

How come you 'keep hurting yourself?'@CoachJen71 lifting injuries? or is it over training? That's a culprit for injury, I see alot of running friends suffer with injuries over and over with too much exercise. Our bodies are awesome but they will soon tell us when we overdo things. I'm recovering from a bout of sciatica which was brought on by planks - happens every time but I insist on trying them every few months. I think I just need to stick to my tried and tested strength moves, the ones that don't end up causing me pain.

Wow you have lost so much weight! You lost a whole person! congrats because I don't think I realised before! You rock!

Slow recomp is the way forward.

Ruth