Help verifying some numbers - BMR, calories, etc

rankailie

So I've been doing some research myself in order to ensure I'm getting the right number of calories and not introducing too large of a deficit and I think that the numbers I'm getting from MFP aren't properly reflecting my normal levels of activities, IE I think I may be under eating.

I currently use a fitbit to track my daily activity so I have a fairly good idea each day of my overall calories burned. While it would be awesome to have the fitbit tied to MFP I don't see that happening so I want to modify my numbers here to match what I have on my fitbit.

Weight: 233
Height: 5'7"
BMR: 1820
Average calories burned: 2721.14 (averaged over the last 7 days)

You can see my activity levels on the fitbit website: http://www.fitbit.com/user/22BBP7

Looking at these numbers my calorie intake each day should be more then 1,720 for the 2 lbs a week I want to lose, but MFP, even set to active is only giving me 1620.

So I guess my question for those who are a bit more in the know then I about some of these numbers should I manually adjust my number to reflect what I see on average with my fitbit? I try to get some cardio exercise almost every day to some degree, generally in the later evening (I'm a night person), so that activity is reflected on my fitbit itself. So that 2721 average includes exercise.

Or should I just try to start logging the fitbit "difference" calories and if so whats the best method for doing that?

Thanks!

rankailie

Wondering if the site issues earlier might have eaten this topic, so I figured I'll give it one bump to see if anyone has some advice.

joejccva71

Start with a 1900 calorie intake per day, and make sure that you are hitting your macronutrients to coincide with the intake. Proteins, fats, and carbs. Do you belong to a gym? If so, get them to measure your bodyfat% using decent calipers. (Hopefully they have some)

Once you have a decent estimate of what your bodyfat%, then the rest is easy and you can get your Lean Body Mass (LBM).

Eat 1g of protein per lb of LBM.
Eat .35-.75g of dietary fat per lb of Bodyweight.
Put the rest in carbs, additional proteins and fats.

1g of protein = 4 calories
1g of fat = 9 calories
1g of carbs = 4 calories

Track everything. You don't have to go crazy and eat super clean. Stay at your calorie intake and macros.

Follow this for 4 weeks. You should lose between 1.5 and 2 lbs per week. Drink roughly 7 bottles of water a day (just under 1 gallon). More water in = more water out. Less retention.

Let us know your progress. You have to give it time. Weigh yourself once a week on an empty stomach in the morning on the same day each week.

rankailie

Unfortunately I'm not part of a gym, I own an elliptical and I have access to a fairly decent mini gym at my apartment complex. So I try to get cardio in each day along with being more active during the day and some strength exercises a couple times a week.

What I can do though is see either about getting my own calipers or see about visiting the doctor to get my body fat %.

But thank you! I had a feeling that the calorie numbers I was getting from MFP were on the low side given how active I am. I'm not doing a diet in the traditional sense but an overall lifestyle change and following the DASH diet, so lots of whole foods, but I'm also trying to be realistic (as my diary shows). The last thing I want to do is starve myself.

I also don't log it but I drink tons of water, I have a 750 ml bottle at work I refill three times and I drink another two of those around the house and for exercise after work. I rarely drink anything else its thankfully one great habit I already had.