a little help with all the calculations....

mr_mitch

Hi

I've got myself a little confused with all the numbers.... Would some kind person have a look at this and help me make sense of it....




I don't know why my picture won't load but here's the link
https://www.dropbox.com/s/c8afjk0rw09va97/Screenshot_2014-06-08-20-07-26.jpg

Thank you so much

_KitKat_

I tried to fix the pic but couldn't get it.

You don't weigh enough to lose at an aggressive rate. So if you eat at BMR (basal/basic metabolic rate) of 1669 calories per day youwill lose .8 lbs per week.This may even be aggressive.

Can I ask your goals...


ETA I went and read some of your past posts.....First great job absorbing the knowledge that is around here and offering sound advice to others :flowerforyou:


Now, you are in a normal weight range, feel you are skinny fat and wan t to lose the fat. I am going to be blunt, if you do that you may not like those results any better. You are sedatary, if you lose too much fat you will be boney not much better than skinny fat. You may want to look around for body composition threads. Start a lifting program and then when you cut the small amount of fat you have you will have a muscular physic to show. You will also get to eat a lot more to fuel your workouts and muscle building.

mr_mitch

OK I think I fixed the picture now, soyou should see it (that was embarrassing for an I.T student!)

My goals, I guess are to mainly get rid of this little pot belly and love handles that I'm currently rocking!

A couple more pounds off would be nice too. I've already lost maybe about 10 in the past month or so, but I was not doing it very healthily, I must admit.

Hence, trying to do it properly.

_KitKat_

Made an edit while you were posting. Also I do web design so not being able to fix the pic was embarrassing to me also.

Reading your new comment, I stick with my above edit :drinker:

kgeyser

So you would be eating back your exercise calories in addition to your calorie goal that you've calculated based on those calculations. Frankly, I think 1600 is way too low for a 28 year old guy even as a baseline, especially with 16% body fat.

If you just want to lose fat, I would recommend eating for a 1/2 per week loss goal, or even eating at maintenance. Lift heavy, a progressive loading program with compound lifts would be good, and a little cardio. Eating at a deficit or maintenance, you're not going to bulk. Eat lots of protein, drink water, all that stuff you've seen us tell people a bunch of times. You want to preserve the muscle. The fat will come off. It may take some time, but it will come off.

_KitKat_

So you would be eating back your exercise calories in addition to your calorie goal that you've calculated based on those calculations. Frankly, I think 1600 is way too low for a 28 year old guy even as a baseline, especially with 16% body fat.

If you just want to lose fat, I would recommend eating for a 1/2 per week loss goal, or even eating at maintenance. Lift heavy, a progressive loading program with compound lifts would be good, and a little cardio. Eating at a deficit or maintenance, you're not going to bulk. Eat lots of protein, drink water, all that stuff you've seen us tell people a bunch of times. You want to preserve the muscle. The fat will come off. It may take some time, but it will come off.

^^^^^^This^^^^^^^
Much better said than I did.

mr_mitch

Thanks. Yes I've made the whole restricting calories mistakes way too many times before, with bad consequences.

I put sedentary , but it varies a lot, (as I'm on summer break I'm not on my feet as much right now) - just trying to keep busy as I can.

I've started doing a bit of cycling and a few bodyweight exercises, but I realise I'm gonna have to step this up to heavy lifting (sounds so scary!)

I'm kinda worried that I'll gain weight if I go up in cals too quickly... As ive (stupidly) been on 1200 for the past month or so..... Even since increasing to 1600 for the past 3 days, I already seem to have gained slightly!

I'm making a conscious effort to get more protein... I was quite carb heavy previously!

PS. The 16% is what the bathroom scales usually put me at - but this is likely to be way off the mark!

_KitKat_

You may gain water weight, or just digestion of more food could increase scale weight slightly, it will be temporary.

Heavy lifting isn't so scary, if I can do it as a middle aged mom of 2, I am sure a 20 something guy can. Check out strong lifts 5*5 and don't let ego get in the way, start with just the bar like it says. Your results can be amazing. For body weight check out convict conditioning, I have heard great things about it. Honestly 1600 is too low for you unless you never got out of bed. Try maintenance then upping just a little as you start lifting. The fat will go away. When you over restricted before you probably loss some muscle and now you need to gain it back. I am a daily weigher, but for you I would put the scale away and take measurements and progress pictures. Most likely you will gain scale weight, the goal is to lose fat and look great naked. There are some great guys /women here, and a group called eat, train...progress the 2 co leaders are great.

Just for reference my 6' 178lb husband that is trim and fit eats about 3400-3800 calories a day. He is very active at work and works out 3 times a week. Yes he is taller and heavier but males in general have a higher calorie burn daily :grumble: Iam sure you can eat what some of the females on my FL that lift eat, they are all 1800+ calories most around 2200-2400

ETA try rerunning the calculator with "lose fat/gain muscle" and working out 3 days a week (lifting), see what those results are and don't put you bf% in, those scales are very inaccurate.

mr_mitch

OK. Thanks so much for all your advice.

If I select lose fat gain muscle it tells me to eat 2019 cals..... But my weight won't change..... Just change to muscle.....

....provided I do the correct amount of exercise....

.... Looks like I'm gonna have to face my gymphobia then!

_KitKat_

Many here use this calculator http://scoobysworkshop.com/calorie-calculator/ or www.iifym.com

These both give you 2300-2600 per day for calories. Scoobies workshop gives you 2537 at 1-3 hours light exercise. 3 days of lifting should be 3-5 hours moderate. With this setting it is 2860 per day. You will also want your protein higher than MFP settings.

mr_mitch

Woah! Sure sounds like a lot!

Really, I think I may still have a few food issues that I'll need to work through.

today I'm 315 cals under (goal still set to 1580) BUT I've gone slightly over on saturates, sugar and protein.... And since I can't find any food that contains zero of these 3 things, I daredn't eat anything else now. (Plus its 11pm)

_KitKat_

Woah! Sure sounds like a lot!

Really, I think I may still have a few food issues that I'll need to work through.

today I'm 315 cals under (goal still set to 1580) BUT I've gone slightly over on saturates, sugar and protein.... And since I can't find any food that contains zero of these 3 things, I daredn't eat anything else now. (Plus its 11pm)

Look at protein and fat as goals, you want to hit them and go over especially protein.

Food issues unfortunately I can't help with, but my maintenance is around 2350 and I am 5'4" 159 lbs. Just make the changes day by day. Measure your problem areas and track that way. Eating enough will increase energy and so will working out. Also make sure to measure and weigh every bite. 2400 calories may be less than you think.

Almonds or other nuts, avocado, cottage cheese, peanut butter are all high calorie and healthy. If you have mental block with some foods try those to reach goal.

mr_mitch

ok, that's great, thank you so much for all the kind advice