MFP + HRM / TDEE - 20% or BMR + Logging Exercise?

Zinger17

Hi all,

Like many, i'm having a hard time setting my NET calories on MFP.

- My goal is to lose 20 lbs.
- I workout 5 times a week (circuit training 3 days / 2 days HIIT cardio)
- I play ice hockey 3 times a week
- I use a Heart Rate Monitor to track my calories for all workouts.
- I am currently using a "hybrid" TDEE/MFP way of determining net calories.


1) I calculate my BMR using http://www.fat2fittools.com/tools/bmr/
2) My BMR is 1918 calories
3) Even though i'm very active, i choose sendetary lifestyle (2303 calories)
4) I duduct 20% (461 calories)
5) Net Calories = 1842

Now, on MFP: I log all my food AND log my exercise by entering the calories burned (through the HRM)


Am i doing something wrong???

I like to do it this way because some days i burn over 1500 calories (Ice hockey is a rigorous sport). I like knowing that i have EARNED extra food

Thanks for all your help, and my aplogies in advance for the repetitive topic. I have searched and read extensively.

Tanya949

What you are doing wrong is choosing a sedentary activity level. :You show that you are netting below your BMR. You can't do that, you need to eat above your BMR but below your TDEE. TDEE = BMR + activity.

You should choose an appropriate level for your activity, then subtract your 15 or 20%. You said you are very active. You could just choose the "very active" option in MFP, log your HRM activities and eat back some of your calories, making sure you eat above your BMR.

ETA: and for a small goal like 20 lb, ideally you should set your weight loss to 1/2 lb per week.

SezxyStef

No but...you really have over complicated this whole process...but if it's working stick with it.

Choose a method..NEAT or TDEE.

NEAT=MFP...which means put in MFP 1/2lb a week...put your activity level at a correct level for how you spend most of your day (not exercise) eat those calories log your exercise and eat 50-75% of them back.

Or

TDEE got to a site put in your stats, activity level as active and take that number subtract 10% and eat that everyday and do not eat back exercise calories.

Zinger17

Thanks guys.

By eating more than my BMR, does that mean Net? So Food calories minus Exercise calories total must be above BMR?

If i use TDEE and choose the appropriate activity level, wouldnt logging my burned calories kind of be "double counting" my burned calories?

Tanya949

Yes and yes. Although, you should log any extra activity above your norm that you included in TDEE and eat those back.

SezxyStef

Thanks guys.

By eating more than my BMR, does that mean Net? So Food calories minus Exercise calories total must be above BMR?

If i use TDEE and choose the appropriate activity level, wouldnt logging my burned calories kind of be "double counting" my burned calories?

No eating more than your BMR does not mean net..net means your calorie goals + exercise calories.

As for TDEE you can log your exercise but don't eat back the calories...log them at 1...

Like I said you have sort of complicated it...but if it's working go with it...

dushyant92

My BMR is 1835 and my TDEE is 2760 for a 6 day/wk exercise. Now for a 20% fat loss, MY TDEE is set to 2206 acc to IIFYM Calculator. Looks fine till here. The thing is that if we have accounted for the exercise cals in 2206, my burn per session is 711 cals (Cardio / Not counting the strength training). What I am told is I should just eat 2206 and not worry about this burn whereas what I understand is that if I don’t account for this burn, I am practically netting 2206 - 711 = 1495 which is below my BMR. So I am at a total deficit of 1263 Calculation = 2760 (Original TDEE) - 552 (20% Fat Loss) - 711 (Exercise Burn). I am actually netting appx 50% less than my original TDEE. Pls explain

anupriyasin157

Why not eat at BMR and eat back calories?

SezxyStef

My BMR is 1835 and my TDEE is 2760 for a 6 day/wk exercise. Now for a 20% fat loss, MY TDEE is set to 2206 acc to IIFYM Calculator. Looks fine till here. The thing is that if we have accounted for the exercise cals in 2206, my burn per session is 711 cals (Cardio / Not counting the strength training). What I am told is I should just eat 2206 and not worry about this burn whereas what I understand is that if I don’t account for this burn, I am practically netting 2206 - 711 = 1495 which is below my BMR. So I am at a total deficit of 1263 Calculation = 2760 (Original TDEE) - 552 (20% Fat Loss) - 711 (Exercise Burn). I am actually netting appx 50% less than my original TDEE. Pls explain

Well to start with the amount of weight you have to lose you shouldn't be at TDEE-20%...more along the lines of TDEE-15-10%.

How are you exercie calories calculated? HRM with chest strap? Machine or MFP?

You can eat below your BMR and it wont harm you...esp if it's for a short period of time.

When you do your calculation it looks like you are double dipping with your exercise calories...because your maintenance number would be much lower without exercise.

So that number assumes you are doing the consistent exercise and they are accounted for in your number.

If you didn't exercise your TDEE number would be much lower...2000 probably, to lose 1lb a week without exercise you take off 500 down to 1500. You burn 711 calories down to 800 you eat them back you are back up to a net of 1500 calories....so you grossed 2200...your current TDEE-20%

Zinger17

Thanks all...

I decided to go the MFP way...

So basically my inputs:

- Height: 5'8
- Current Weight: 190 lbs
- Target Weight: 175 lbs
- Activity Level: I choose LIGHT (i work at a desk)

- Gave me a 1770 target calories...

- I log my meals as usual
- I log my exercise using my HRM -10%.

- I make sure i'm as close to 1770 calories net a day as possible