Eating back exercise calories

cmriverside

ninerbuff wrote: »

distortedvision78 wrote: »

I current weigh 152kg. My target mass is 85kg ie 67kg (147 pounds).
Problem I'm currently having is reducing my calorific intake. If I stick with the 1900 cals per day plus eating back current exercise calories I am constantly hungry and lack energy. I've also had more hypos than usual.

I am building up my exercise program at the gym after a prolonged absence. I think I need to tweak my diet also. I'm open to suggestions.

My opinion, just eat your BMR or a little under it. You should lose weight fine.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I just wanted to add a caveat to ninerbuff's suggestion for anyone else other than distortedvision78 who may be reading. distortedvision78 has quite a lot of weight to lose and can afford to eat at a BMR level or a little below because he has a lot of body fat to use as fuel.

I would not suggest that for anyone who isn't obese and I would also say that if you're going to eat at a BMR level, make sure you're getting enough protein and fats. Nutrition is harder the lower you go calorie wise, so be careful with that.

AnnPT77

cmriverside wrote: »

ninerbuff wrote: »

distortedvision78 wrote: »

I current weigh 152kg. My target mass is 85kg ie 67kg (147 pounds).
Problem I'm currently having is reducing my calorific intake. If I stick with the 1900 cals per day plus eating back current exercise calories I am constantly hungry and lack energy. I've also had more hypos than usual.

I am building up my exercise program at the gym after a prolonged absence. I think I need to tweak my diet also. I'm open to suggestions.

My opinion, just eat your BMR or a little under it. You should lose weight fine.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I just wanted to add a caveat to ninerbuff's suggestion for anyone else other than distortedvision78 who may be reading. distortedvision78 has quite a lot of weight to lose and can afford to eat at a BMR level or a little below because he has a lot of body fat to use as fuel.

I would not suggest that for anyone who isn't obese and I would also say that if you're going to eat at a BMR level, make sure you're getting enough protein and fats. Nutrition is harder the lower you go calorie wise, so be careful with that.

Good comment endorsed. With the addition that that BMR number - unless you've been to a metabolic lab - is an estimate, not a fact. Most people are close to those average numbers, but not every single person is. Manage your risks . . . and the big risks come with too-fast loss, for most people, not too-slow loss.

Retroguy2000

His BMR would be around 2,500? Do you folks mean BMR + workout calories, or just BMR every day?

Another reason that's good advice is because it's a little higher than his daily target which he has trouble hitting.

Personally, I find it discouraging to see MFP showing red when I go over target. Usually I'd bounce around some days under, some over, while targeting 10% deficit. So I changed my target to maintenance, and I still aim for 5%-20% deficit (higher deficit on rest/cardio days), and virtually every day I see green in MFP's diary, which I find to be positive feedback.

IMO better to feel good about being on track to lose, then feeling bad because you failed to hit some arbitrary target. YMMV, maybe others need the strict target reminder.

ninerbuff

Retroguy2000 wrote: »

His BMR would be around 2,500? Do you folks mean BMR + workout calories, or just BMR every day?

Another reason that's good advice is because it's a little higher than his daily target which he has trouble hitting.

Personally, I find it discouraging to see MFP showing red when I go over target. Usually I'd bounce around some days under, some over, while targeting 10% deficit. So I changed my target to maintenance, and I still aim for 5%-20% deficit (higher deficit on rest/cardio days), and virtually every day I see green in MFP's diary, which I find to be positive feedback.

IMO better to feel good about being on track to lose, then feeling bad because you failed to hit some arbitrary target. YMMV, maybe others need the strict target reminder.

Just BMR. OP has a lot to lose, so just eating BMR would be fine.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition