Accommodating Calories

Supadoopafly

MFP has suggested I eat (Net Calories Consumed* / Day) 1800 kCals per day based on my height (175cm and weight 149kg).

I find that hard to believe - seems like a lot of food. I exercised today and burned 1579kCals so that's been added to my total food to eat! So I have a total of 3379 kCals today!! I don't think I can fit that all in before I go to bed.

How do you all deal with such a predicament?

Luckily I worked out early, however does this suggest MPF discourages evening exercise? Say I burned 1000 kCal in an evening body combat class - do I eat those 1000 kCal before I go to bed? Or make up for it the next day?

Thanks in advance ...

Supadoopafly

For those who have lost a significant amount, how did you cope with the reduction in calories as you lost weight?

Thanks again!! :-)

Supadoopafly

Bump

nikibean123

What on earth were you doing to burn 1579 calories??? you don't have to eat back your exercise calories so don't worry about that added on top

_Zardoz_

1800 calories sounds perfectly reasonable. I frequently run in the evenings so on longer ones can have a lot of exercise calories. I just use some common sense I'm not going to force myself to over eat, also as in reality all the figures we are working on are estimates I leave some wiggle room for errors. On longer runs I probably only eat around half of them back. If though I know I'm going to be doing a long one in the evening I will make sure I eat more in the day to fuel that. After a while you get to Judge how many calories your likely to burn so can take this into account in your daily eating. If you don't always eat them back it's not the end of the world you just need to get a balance and remember if you fuel your exercise correctly you'll get better and fitter as you'll be able to work harder.

Helloitsdan

I have women who lift 3x a week eating 2300cals a day to lose fat.
It depends on how metabolically flexible you are.

Heres my post on how to figure this out:
>>>>>IMPORTANT!!! To get your numbers right please visit---> http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet<---read the instructions. I lay everything out to help you have a true fat burning diet.<<<<<<<

Supadoopafly

What on earth were you doing to burn 1579 calories??? you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, thank you so much for your reply.

I thought I had to eat up my calories to avoid starvation mode. Myfitnesspal just adds on the calories I've burned on to my total calorie allowance for the day.

As to your question, I have a Decathlon heart rate monitor, I plug in my credentials:

Height -175 cm
Weight - 23 st 7lbs
Resting heart rate - 85bpm
Age - 37
Sex - female

Then it tells me how much I've burned. I did spin + gym for the first time in months, it was hard work, total 80 mins 1579 is what I
burned. My hesrt rate regularly goes up to 175-180 bpm, when i do cardio and about 160 when strength training like squats or dead lifts.

Supadoopafly

1800 calories sounds perfectly reasonable. I frequently run in the evenings so on longer ones can have a lot of exercise calories. I just use some common sense I'm not going to force myself to over eat, also as in reality all the figures we are working on are estimates I leave some wiggle room for errors. On longer runs I probably only eat around half of them back. If though I know I'm going to be doing a long one in the evening I will make sure I eat more in the day to fuel that. After a while you get to Judge how many calories your likely to burn so can take this into account in your daily eating. If you don't always eat them back it's not the end of the world you just need to get a balance and remember if you fuel your exercise correctly you'll get better and fitter as you'll be able to work harder.

hi,

1. Thanks for replying
2. I loved fingermouse!
3. Youve done so well with the weight loss. Was it all through myfitnesspal? Do you eat anything so long as youre in your calorie allowance?

thanks

jeffpettis

You may want to check to make sure your HR monitor is accurate if you plan to eat back your exercise calories. 1579 calories is a lot to burn in only an hour and twenty minutes.

lauren3101

you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Supadoopafly

You may want to check to make sure your HR monitor is accurate if you plan to eat back your exercise calories. 1579 calories is a lot to burn in only an hour and twenty minutes.

How does one check the accuracy of one's heart rate monitor?

I regularly burn about 1000 kCals per hour, it's not unusual for me.

Supadoopafly

you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hi,

Thank you for replying. Firstly, I'm not at all offended by what you said. I know there are some sensitive folks about but i am not one of them lol. Also ipsa loquitur ..... my weight loss ticker. Lol.

So I should eat my exercise calories to keep my hefty bulk functioning? However I shouldn't get crazy about eating them all uo, particularly in the evenings?


So I shouldn't eat back my calories

jeffpettis

You may want to check to make sure your HR monitor is accurate if you plan to eat back your exercise calories. 1579 calories is a lot to burn in only an hour and twenty minutes.

How does one check the accuracy of one's heart rate monitor?

I regularly burn about 1000 kCals per hour, it's not unusual for me.

Use a different monitor to double check the one you are using. I have seen HR monitors that are way off. They are more accurate than using a calorie burn calculator but they are not as accurate as most people think. You could be burning that much, I don't know, I'm just saying I would check it to make sure so you don't end up being one of those people that are on here in couple of months wondering why they are not losing weight because they are not burning as much as they think.

Good luck...

Helloitsdan

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hypothetical situation of course but...

So if Suzie Q who's been dieting incorrectly for 5 years and has a compromized metabolic rate due to mitochondrial inefficiency maintains her weight at 5'3" 180lbs eating 1200 calories a day, in order to lose 1lb of fat a week she needs to cut 500cals off her maintenance bringing her down to 700cals a day.....

If only the 3500 calorie = 1lb fat model ever worked.

to get a true estimation of how many calories are truly in each individual persons fat cell, it would take 20 pages of complex math equations with such a wide range of error....

Anywho.

Your ability to lose weight relies on creating a deficit.
Your ability to lose fat and maintain muscle relies on your ability to train correctly and somewhat monitor macros.
The most important macro being protein then fat.

If you need help losing the fat please reach out to me.
My methods are below.


>>>>>IMPORTANT!!! To get your numbers right please visit---> http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet<---read the instructions. I lay everything out to help you have a true fat burning diet.<<<<<<<

ItsCasey

How do you all deal with such a predicament?

Stop burning 1600 calories a day.

mcibty

What on earth were you doing to burn 1579 calories??? you don't have to eat back your exercise calories so don't worry about that added on top

Well, if you're using MFP, you do.

lauren3101

you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hi,

Thank you for replying. Firstly, I'm not at all offended by what you said. I know there are some sensitive folks about but i am not one of them lol. Also ipsa loquitur ..... my weight loss ticker. Lol.

So I should eat my exercise calories to keep my hefty bulk functioning? However I shouldn't get crazy about eating them all uo, particularly in the evenings?


So I shouldn't eat back my calories

Yes, you should back your exercise calories. MFP already factors in a deficit without them to enable you to lose weight, so if you then burn calories and don't eat them back, you end up with a bigger deficit. Sounds like a good thing, but that's not necessarily true.

If you are struggling, eat high calorie but low density foods, like peanut butter, nuts, oils. avocados, full fat dairy, etc.

Also, does your HRM have a chest strap?

lauren3101

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hypothetical situation of course but...

So if Suzie Q who's been dieting incorrectly for 5 years and has a compromized metabolic rate due to mitochondrial inefficiency maintains her weight at 5'3" 180lbs eating 1200 calories a day, in order to lose 1lb of fat a week she needs to cut 500cals off her maintenance bringing her down to 700cals a day.....

If only the 3500 calorie = 1lb fat model ever worked.

to get a true estimation of how many calories are truly in each individual persons fat cell, it would take 20 pages of complex math equations with such a wide range of error....

Obviously, but it wasn't really necessary to point that out, was it? The OP didn't say she had been eating a VLCD for 5 years. By the fact she stated that she didn't want to not eat her exercise calories due to 'starvation mode' (a incorrect term that I hate, but I understand what she meant) I would assume that OP has probably not been on a VLCD for 5 years.

If the OP had come on here and said 'I eat 1000 calories a day and can't lose weight', I would not have told her to drop to 500. My answer would have been very different, as I'm sure you well know.

abbybean11

That is a crazy amount of calories to burn!!! I'd say if you are burning that much - you should definitely be eating more! Fruits and nuts tend to have lots of calories so that would be an easy way to make it up. If you have an intense work out in the evening and don't feel like eating, just have a little yogurt before bed, and then have a huge breakfast the next morning!
If you're really not hungry its not like you HAVE to eat - but I think if you're going to exert that much energy then you want to make sure you're getting enough fuel.
Also, unless you're wearing an HRM it's not totally guaranteed that you're burning that many calories, as MFP tends to overestimate. But it's not impossible if you're really pushing it!

KezJB

Deffo double check with a HR monitor, I am 5'3 and 57kg, so I know a bit smaller than you, but I only burn about 1200 cals when I do a half marathon!

jonnythan

What on earth were you doing to burn 1579 calories??? you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, thank you so much for your reply.

I thought I had to eat up my calories to avoid starvation mode. Myfitnesspal just adds on the calories I've burned on to my total calorie allowance for the day.

As to your question, I have a Decathlon heart rate monitor, I plug in my credentials:

Height -175 cm
Weight - 23 st 7lbs
Resting heart rate - 85bpm
Age - 37
Sex - female

Then it tells me how much I've burned. I did spin + gym for the first time in months, it was hard work, total 80 mins 1579 is what I
burned. My hesrt rate regularly goes up to 175-180 bpm, when i do cardio and about 160 when strength training like squats or dead lifts.

You did NOT burn 1579 calories spinning at the gym for 80 minutes.

Ditch the HRM. They are notoriously inaccurate for many people. At best, eat back 50% of the calories you gain from exercise.

ScientificExplorerGirl

Deffo double check with a HR monitor, I am 5'3 and 57kg, so I know a bit smaller than you, but I only burn about 1200 cals when I do a half marathon!

OP, my numbers also align well with this person's post:

6 mile run, 80 minutes (with warm up and cool down) 631 calories according to my HRM.
I am 5' 7" and ~152 pounds (~69 kg).

Best course of action is to make a plan/monitor weight loss on said plan/modify plan as required for desired effect/repeat cycle.

Good luck!

lauren3101

Deffo double check with a HR monitor, I am 5'3 and 57kg, so I know a bit smaller than you, but I only burn about 1200 cals when I do a half marathon!

OP, my numbers also align well with this person's post:

6 mile run, 80 minutes (with warm up and cool down) 631 calories according to my HRM.
I am 5' 7" and ~152 pounds (~69 kg).

Best course of action is to make a plan/monitor weight loss on said plan/modify plan as required for desired effect/repeat cycle.

Good luck!

The OP said she weighed 149kg. That's more than double what you both weigh, and the calorie burns she listed for someone at that weight are actually very achieveable.

When I was 282 at my starting weight, I could burn 800 calories an hour by walking at 4mph. It's less now, as my body has got smaller, I've got more used to the exercise, and I'm fitter so my HR doesn't go as high, but for someone of that weight, particularly for something like spinning, it's certainly possible.

Supadoopafly

How do you all deal with such a predicament?

Stop burning 1600 calories a day.

ok, no need to be obnoxious. I burn calories when i exercise, i did a 45 min spin class which burned 1000 kCal .... I'd appreciate constructive advice please. How did YOU lose 115lbs? Watching calories, but did you work out? Thanks

Supadoopafly

You may want to check to make sure your HR monitor is accurate if you plan to eat back your exercise calories. 1579 calories is a lot to burn in only an hour and twenty minutes.

How does one check the accuracy of one's heart rate monitor?

I regularly burn about 1000 kCals per hour, it's not unusual for me.

Use a different monitor to double check the one you are using. I have seen HR monitors that are way off. They are more accurate than using a calorie burn calculator but they are not as accurate as most people think. You could be burning that much, I don't know, I'm just saying I would check it to make sure so you don't end up being one of those people that are on here in couple of months wondering why they are not losing weight because they are not burning as much as they think.

Good luck...

I had a feeling you'd suggest getting another hrm to compare. Good idea in principle. I'm broke, but may be I will in a few months when i have disposable cash to spend on a spare hrm. Thanks

Supadoopafly

you don't have to eat back your exercise calories so don't worry about that added on top

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hi,

Thank you for replying. Firstly, I'm not at all offended by what you said. I know there are some sensitive folks about but i am not one of them lol. Also ipsa loquitur ..... my weight loss ticker. Lol.

So I should eat my exercise calories to keep my hefty bulk functioning? However I shouldn't get crazy about eating them all uo, particularly in the evenings?


So I shouldn't eat back my calories

Yes, you should back your exercise calories. MFP already factors in a deficit without them to enable you to lose weight, so if you then burn calories and don't eat them back, you end up with a bigger deficit. Sounds like a good thing, but that's not necessarily true.

If you are struggling, eat high calorie but low density foods, like peanut butter, nuts, oils. avocados, full fat dairy, etc.

Also, does your HRM have a chest strap?

I only use hrm with chest straps. X

Helloitsdan

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hypothetical situation of course but...

So if Suzie Q who's been dieting incorrectly for 5 years and has a compromized metabolic rate due to mitochondrial inefficiency maintains her weight at 5'3" 180lbs eating 1200 calories a day, in order to lose 1lb of fat a week she needs to cut 500cals off her maintenance bringing her down to 700cals a day.....

If only the 3500 calorie = 1lb fat model ever worked.

to get a true estimation of how many calories are truly in each individual persons fat cell, it would take 20 pages of complex math equations with such a wide range of error....

Obviously, but it wasn't really necessary to point that out, was it? The OP didn't say she had been eating a VLCD for 5 years. By the fact she stated that she didn't want to not eat her exercise calories due to 'starvation mode' (a incorrect term that I hate, but I understand what she meant) I would assume that OP has probably not been on a VLCD for 5 years.

If the OP had come on here and said 'I eat 1000 calories a day and can't lose weight', I would not have told her to drop to 500. My answer would have been very different, as I'm sure you well know.

Misinformation is one of the worst things you can spread on this site where most people use it as a revolving door. The 3500cal =1lb is misinformation.

Supadoopafly

Firstly, ignore this.

Secondly, that amount sounds fine to me. You have a lot to lose (that's not a criticism, I do too!) so you will need to eat more to keep your body running.

Based on that kind of activity, your TDEE I have just worked out to be 3457 calories, so to lose 1lb a week, you'd be eating 500 calories below that. For 2lb a week, 1000 calories below that.

Don't forget that your calories will drop the more weight you lose.

Hypothetical situation of course but...

So if Suzie Q who's been dieting incorrectly for 5 years and has a compromized metabolic rate due to mitochondrial inefficiency maintains her weight at 5'3" 180lbs eating 1200 calories a day, in order to lose 1lb of fat a week she needs to cut 500cals off her maintenance bringing her down to 700cals a day.....

If only the 3500 calorie = 1lb fat model ever worked.

to get a true estimation of how many calories are truly in each individual persons fat cell, it would take 20 pages of complex math equations with such a wide range of error....

Obviously, but it wasn't really necessary to point that out, was it? The OP didn't say she had been eating a VLCD for 5 years. By the fact she stated that she didn't want to not eat her exercise calories due to 'starvation mode' (a incorrect term that I hate, but I understand what she meant) I would assume that OP has probably not been on a VLCD for 5 years.

If the OP had come on here and said 'I eat 1000 calories a day and can't lose weight', I would not have told her to drop to 500. My answer would have been very different, as I'm sure you well know.

Misinformation is one of the worst things you can spread on this site where most people use it as a revolving door. The 3500cal =1lb is misinformation.

So forgive me, but what is the crux of the advice you're giving me? Are you saying I may be doing things the wrong way by merely following my calorie allowance?

I've 160+lbs to lose, I don't want waste time getting it wrong. :-)

Supadoopafly

You did NOT burn 1579 calories spinning at the gym for 80 minutes.

Ditch the HRM. They are notoriously inaccurate for many people. At best, eat back 50% of the calories you gain from exercise.

Can I ask you how you seem to categorically know this and how you know or why you think the HRM is wrong?

Also ..... how does one eat back 50% of kCals if one doesn't know how much one has burned in a gym session, because one has followed your advice to ditch the HRM?

^ is not meant to sound facetious, I'm genuinely asking you those questions. You seem certain I'm incapable of burning such an amount and I'm intrigued as to why. I look forward to your response. Cheers! :-)

Hornsby

subscribed for later

Supadoopafly

Deffo double check with a HR monitor, I am 5'3 and 57kg, so I know a bit smaller than you, but I only burn about 1200 cals when I do a half marathon!

OP, my numbers also align well with this person's post:

6 mile run, 80 minutes (with warm up and cool down) 631 calories according to my HRM.
I am 5' 7" and ~152 pounds (~69 kg).

Best course of action is to make a plan/monitor weight loss on said plan/modify plan as required for desired effect/repeat cycle.

Good luck!

Cheers for your input. :-)

You're 5'7 (so a tiny bit shorter than me), but you weigh 177 lbs (80 kg) less than me ... so it's reasonable to assume I'd burn more calories over 80 mins than you would. I've been for a 2 mile run (take me an hour - much to my shame) and burned 1000+ kCals (according to my HRM).