Myth or Fact? Simple Math: 3500 calories = one pound? Eat

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  • Lesliet05
    Lesliet05 Posts: 148
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    Wow thanks!!!
  • newmeat30
    newmeat30 Posts: 766 Member
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    bump
  • madijo41
    madijo41 Posts: 367 Member
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    Thank you..great post
  • camilauz
    camilauz Posts: 8
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    wow! never read something like this before, very interesting!
  • 90poundsoflard
    90poundsoflard Posts: 81
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    bump
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
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    I think it would be helpful if the creators of MFP could tell us what equation they used to set up the programmme to determinle a person's maintenance level of calories. The most commonly used one is Mifflin - St Joer, although Katch - McCardle and Harris- Benedict are sometimes used.

    Just so you know, they do tell us. If you go to Tools, BMR calculator, input info and get BMR, underneath there is a little teeny tiny asterisk that says "BMR based on the Mifflin - St. Jeor equations." Not as prominent as one would like, but it is there. :wink:
  • Spitfirex007
    Spitfirex007 Posts: 749 Member
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    That's amazing.

    How would the information you presented translate for someone who is not far out of weight range but has significantly higher body fat than desired? I'm 5'3, 149 pounds, and roughly 28% body fat. I'm currently running a 500 calorie deficit plus around 300 calories a day of exercise (which I do eat back for the most part) and my MFP calculated BMR is ~1760. I'm following the MFP recommended macronutrient ratios - not sure if that's of much consequence but I thought I'd throw it out there.

    What am I looking at, calorie and macronutrient wise, for optimum weight loss? I'm looking to get down to 135, ideally 130 if I can maintain it and somewhere in the low 20's for body fat. I think, I've never been that small so I'm guessing on both fronts but I know I want to lose both weight and fat. Help!

    Robin, you rock :)

    I'm in the same boat. I'm at about 31% body fat and would like to get down to the low twenties (20-22%) myself. I'm 5'7 and 135 pounds roughly so I don't have a lot of 'weight' to lose so much as I have to build more muscle and get rid of more fat. I'm really at a point where I'm not 100 percent confident about how to start and proceed.

    I've started aiming for a 1/2 pound per week loss, working out five days a week and changed my dietary goals slightly to have more of a balance of protein and carbs. However, I'm really flying blind here and have no idea if I'm doing the right thing or not....

    I'm also in a similar situation. I'm 5'7'' and about 150 pounds. I am around 28% body fat, if I remember correctly. I'd really like to lose about 15-20 pounds and get down to at least 20% body fat. I'm also not confident about how to proceed.

    I've started aiming for 1.5 pound per week loss. The reason for this is because I originally wanted to try and be as close to my goal as I could by Spring Break in March. I'm going to Florida and I'd really like to feel comfortable in a bikini.

    So I'll ask the same question: How should I proceed with caloric intake and exercise??

    Thank you so much!

    Where you going for Spring Break?
  • dragonbug300
    dragonbug300 Posts: 760 Member
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    This post answered my question without me needing to ask it. I've been worried that I might be losing muscle in spite of regular strength training. It's good to know that's taking care of itself when I eat back my exercise calories (which I do unconsciously--college student must EAT). I'll be returning to this post a lot. Thanks!
  • LoriT129
    LoriT129 Posts: 312 Member
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    bump! thanks for sharing.
  • ladyhawk00
    ladyhawk00 Posts: 2,457 Member
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    Bump
  • JKilty
    JKilty Posts: 75
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    Bump
  • rose1617
    rose1617 Posts: 469 Member
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    Well-said.
    The only question I have is regarding what the study/author or even you I suppose would determine as "fit" or "lean".
    What body fat % would you classify it as?
    For example, I'd say someone who is "fit" (to me) is around 15% body fat. "lean" would probably be under the average (which as I understand it is currently 22% - although I don't believe that for a second).
    And at what percentages is it suggested that someone use a "conservative" vs. "aggressive" vs. "more aggressive" approach?
  • skywalker
    skywalker Posts: 1,533
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    tag
  • anovasjo
    anovasjo Posts: 382 Member
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    Excellent write-up. Thanks.
  • calliope_music
    calliope_music Posts: 1,242 Member
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    bump! love it!
  • Cristy_AZ
    Cristy_AZ Posts: 986
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    Thanks for this post!
  • ShellyBrew
    ShellyBrew Posts: 823
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    Thanks for all the wonderful advise you provide Robin!
  • servilia
    servilia Posts: 3,452 Member
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    Thanks for that post :)
  • bartlettcmb
    bartlettcmb Posts: 7
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    Thank you for the post. It is very helpful. I've just changed my settings to lose 1/2lb a week and I'll see how that works.
  • Jlcory
    Jlcory Posts: 6
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    Let me see if I got this right.

    The closer you are to the Ideal weight, the more important it is to eat your exercise calories right?
    So obese, not as critical to eat all your exercise calories, as you're still burning off way more fat than muscle.
    But fit people, more critical as you're more likely to burn off muscle than fat.

    Bingo. That's generally right. Add in what msf74 said, and then you've really got it. :)

    Great posts all around!

    I don't know if this is good/bad/ugly, but what I've been doing is entering 80% of the calories that the elliptical/treadmill display into the calorie box in exercise section.

    I figured this would be a good rule of thumb since you're not burning 100% fat (probably closer to 20% at best) while you're exercising. This way I get back the energy stores yet still create sort of an exercise energy deficit. It seems to be working, over the past month I've gone from 185 to 176 and getting more definition plus a little bulk from strength training.

    Any opinions or advice?

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