So freaking confused >__< (metabolism)

Halestarr

Hey y'all,

I've started a lifestyle change that includes watching my calories and exercising at least 3xs a week. At my gym, they have a machine called a BodPod that tests your metabolism. Here are my results from March 27:

Body Fat %- 30.6
Lean Mass- 69.4 %

Body Fat- 44.6 lbs
Lean Mass- 101.3 lbs

Which adds up to me weighing (then) at 145.9 lbs

Metabolism info:

Est. RMR- 1268 kcal/day
Est TEE (for sedentary)= 1573
Est TEE (for low active)= 1928
Est TEE (for active) = 2207
Est TEE (for very active) = 2626


I have lost weight since then and am now at 143.8 lbs, with my MFP goal as losing 0.5 lbs a week.

Now here's where's I'm confused: MFP has me set at 1520.... now 1510. Am I well on my way to ruining my metabolism by eating at this level? I've noticed that I've been pretty hungry these days, and am considering bumping my activity level to "low active". Also, my RMR seems really low! All the other calculators estimate my RMR to be in the 1400s! Does my metabolism simply suck? If it helps, I'm 5'5" and 22 years old.

Sorry if this is scatter brained mess of a post. I just really want to eat the right amount of calories that will keep me from losing any more muscle mass. :flowerforyou:

AJ_G

The confusion is between MFP's calorie goal and your calculated TEE from the test. There's a fundamental difference between TEE, or TDEE (same thing) and your MFP default calorie goal. Your TEE is your Total Energy Expenditure and already includes exercise. Your MFP calorie goal is calculated before exercise and you are meant to log exercise which will increase your calorie allowance for the day.

Also, don't worry too much about the tested RMR. It's not very accurate so no biggie. As far as damaging your metabolism, unless you're losing weight very fast, you're not damaging your metabolism, you'll be fine.

CMorning99

I also use the bodpod and am 5'5" and 146 lbs and your results are very similar to mine...I also use BodyMedia to see if my calories were pretty spot on...and they were.

A lot of your intake depends on your activity level. I currently eat 1550 (manually set in MFP) and my deficit stays under 500 calories usually based on my exercise. There are some days when it is bigger but I figure it all averages out in the end (But I wont be hungry and if my deficit is high and I am I am hungry...I eat).

So bottom line...you really need to get a good idea on what your TDEE is based on activity level...Perhaps start at sedentary (manually input) and leave MFP at .5lbs a week...don't add in exercise calories unless you are an ultra marathoner and see what happens over a couple weeks...if you find yourself super hungry, first look at your food type and then consider amount.

You can add me if you like to get an idea of my eating habits...I run but don't track it in MFP.

Tanya949

What kind of job do you have? Do you walk a lot, lift things, constantly standing? Outside of work, what do you do besides exercise 3 days a week? Walk a dog? play sports? play with kids? do lots of walking, shopping, gardening, cooking, cleaning? All this activity can be factored in to your overall activity level. You are at least low level active, maybe one level higher. Once you establish this, you can take a cut off your TDEE

For instance... low active.

TDEE 1928 - 15% = 289
1928-289 = 1639 calories per day
289 x 7 = 2023 deficit per week
2023/3500 = .578 lb loss per week.

If you were moderately active, you would get to eat a bit more. Also, this is TDEE method, so your exercise is already factored in. You would not eat back exercise calories.

ahoy_m8

I'm not an expert, but RMR doesn't sound out of whack to me for 100 lb LBM. I'm slightly less LBM but taller and my BMR is lower than yours. I run 25 mi /wk with some resistance (I should do more!)and use "low active," or a multiplier of 1.375xBMR, and that accurately predicts my weight loss. Everyone is different so if you're curious what's going on, track everything. Your own results will teach you the most.

Halestarr

*didn't quote the post correctly*

Halestarr

The confusion is between MFP's calorie goal and your calculated TEE from the test. There's a fundamental difference between TEE, or TDEE (same thing) and your MFP default calorie goal. Your TEE is your Total Energy Expenditure and already includes exercise. Your MFP calorie goal is calculated before exercise and you are meant to log exercise which will increase your calorie allowance for the day.

Also, don't worry too much about the tested RMR. It's not very accurate so no biggie. As far as damaging your metabolism, unless you're losing weight very fast, you're not damaging your metabolism, you'll be fine.

Ok, I think I understand what you mean. Thank you! So would it be okay to go with MFP "lightly active" setting instead of "sedentary" (which would give me 1770 cals instead of 1510) and still lose about the same?

I'm doing weight lifting mostly on my exercise days, and I'm concerned that I may not be getting enough calories to at least develop *some muscle*. I know you have to bulk to see real gains.

Halestarr

What kind of job do you have? Do you walk a lot, lift things, constantly standing? Outside of work, what do you do besides exercise 3 days a week? Walk a dog? play sports? play with kids? do lots of walking, shopping, gardening, cooking, cleaning? All this activity can be factored in to your overall activity level. You are at least low level active, maybe one level higher. Once you establish this, you can take a cut off your TDEE

For instance... low active.

TDEE 1928 - 15% = 289
1928-289 = 1639 calories per day
289 x 7 = 2023 deficit per week
2023/3500 = .578 lb loss per week.

If you were moderately active, you would get to eat a bit more. Also, this is TDEE method, so your exercise is already factored in. You would not eat back exercise calories.

Thank you! This makes much more sense now that I see the math!

My job is mostly sedentary/at a desk. I cook and clean lightly everyday. And like I said in the OP, I exercise without fail 3x a week (weight lifting/cardio). I think I could manage to eat 1639 calories and be satisfied. At 1520, some days I felt like I had to go to bed early because I would be so hungry if I didn't!

AJ_G

The confusion is between MFP's calorie goal and your calculated TEE from the test. There's a fundamental difference between TEE, or TDEE (same thing) and your MFP default calorie goal. Your TEE is your Total Energy Expenditure and already includes exercise. Your MFP calorie goal is calculated before exercise and you are meant to log exercise which will increase your calorie allowance for the day.

Also, don't worry too much about the tested RMR. It's not very accurate so no biggie. As far as damaging your metabolism, unless you're losing weight very fast, you're not damaging your metabolism, you'll be fine.

Ok, I think I understand what you mean. Thank you! So would it be okay to go with MFP "lightly active" setting instead of "sedentary" (which would give me 1770 cals instead of 1510) and still lose about the same?

I'm doing weight lifting mostly on my exercise days, and I'm concerned that I may not be getting enough calories to at least develop *some muscle*. I know you have to bulk to see real gains.

Well if you're losing weight you're not going to gain muscle, that just doesn't happen. You have to gain weight or at the very least maintain your weight to gain muscle, and that is with you lifting heavy and eating plenty of protein. As far as changing your goal, that's completely fine. Keep monitoring your weight loss and adjust as needed.

Tanya949

What kind of job do you have? Do you walk a lot, lift things, constantly standing? Outside of work, what do you do besides exercise 3 days a week? Walk a dog? play sports? play with kids? do lots of walking, shopping, gardening, cooking, cleaning? All this activity can be factored in to your overall activity level. You are at least low level active, maybe one level higher. Once you establish this, you can take a cut off your TDEE

For instance... low active.

TDEE 1928 - 15% = 289
1928-289 = 1639 calories per day
289 x 7 = 2023 deficit per week
2023/3500 = .578 lb loss per week.

If you were moderately active, you would get to eat a bit more. Also, this is TDEE method, so your exercise is already factored in. You would not eat back exercise calories.

Thank you! This makes much more sense now that I see the math!

My job is mostly sedentary/at a desk. I cook and clean lightly everyday. And like I said in the OP, I exercise without fail 3x a week (weight lifting/cardio). I think I could manage to eat 1639 calories and be satisfied. At 1520, some days I felt like I had to go to bed early because I would be so hungry if I didn't!

If you find yourself still hungry, consider moving up to active level and do the math, then eat at that daily goal and see what happens. (your workout intensity may warrant that) You can always adjust back down if needed.