Desperately Seeking Advice About Net Calories!!!

Go4it1985

Hi All,
I THOUGHT I knew what I was doing but now I've started incorporating exercise, I have a MFP friend whose telling me my net carbs are waaay too low. I REALLY don't want to damage my metabolism by not eating enough so I hope you can assist...

Firstly I am confused about net calories. Yes, I know they are the leftover calories at the end of the day and they include the exercise calories gained..

1.) But the question is should my Net Calories be at a minimum the BMR score or TDEE score??

So here are my numbers. I'm am 100kg or 220lbs and trying to ensure a minimum of 1/2kg or 1lb weight loss per week. If I could get higher that would be a bonus.

BMR scores = 1745, 1798, 1792. I am using 1792 as it is the most conservative for BMR.

TDEE scores = 2093, 2148, 2150. I am using 2148 as it is the "average/median" score for TDEE

So deficit of 3500 calories to create that 1/2kg weight loss.

BMR - 1792-500 = 1292 maximum eating calories

TDEE - 2150-500 = 1650 maximum eating calories


So I have set my calorie limit at 1500 calories but tend to be eating between 1300 - 1500.


However, I have been exercising the last couple of days so have burned off around 400-500 calories per session.

My MFP friend is telling me I need to be eating more (i.e. 1300 or 1500 should be my NET Calorie Goal).

Is she right? Am I not giving my body enough fuel?

Then what is the point of my exercise if I'm eating at the same level (1300 calories)? How then does someone create a 7000 calorie deficit to create a 1kg weight loss per week???

I appreciate your answers (sooo confused!)

THANK YOU. By the way my diary is open if you would like to see.

candiceh3

Your BMR*1.2 (sedentary) gives 2100 calories per day, plus exercise of 500 per day, means you would be net even at 2600 calories per day. To have a 500 cal deficit per day, you would eat 2100.

A few days back you netted 300 calories. Netting that low is not sustainable at all. When it comes to weight loss, slow and steady wins the race.

Go4it1985

Your BMR*1.2 (sedentary) gives 2100 calories per day, plus exercise of 500 per day, means you would be net even at 2600 calories per day. To have a 500 cal deficit per day, you would eat 2100.

A few days back you netted 300 calories. Netting that low is not sustainable at all. When it comes to weight loss, slow and steady wins the race.

Ahhh it seems I've been eating rather too less all along...:(

Thanks for reading this. thanks for explaining!

Rai007

i would say just dont overestimate the exercise calories burned.
just saying not looked at your diary.