help!

rag5051

So I've been in the process of losing weight for like 2 years now. I've lost about 60 pounds now. For the last 4 months I've stayed the same weight (primarily because of my fluctuating diet). Just recently I started changing up my cardio/weight lifting regiment to see if that would help.

I guess my question is... how do you really know how much you're supposed to eat per day? I'm 5'1 and 1/2 and currently around 158 pounds. I'm trying to get down to the 110's/120's. Any suggestions? Originally I was trying for 1500 calories a day but I've been told by people that this is too little. I work out on a regular basis, too...

How strictly should you follow the calorie intake suggestion that MFP gives you? How accurate is the calories amount burned that they list for 60 minutes on an elliptical machine? It says around 630 calories...

Any help is super appreciated!!

-Rachel

christine24t

Calorie count (at least to lose 1 pound a week) is pretty accurate - the number my trainer told me is only off by 50 calories. As for calories on a workout machine...i wouldn't believe it. if you're eating them back, you may want to invest in a HRM so you truly know what to eat back!

rag5051

Thank you I appreciate it! I'm gonna go on amazon right now and get a good one. Are you using one (and if so what brand do you like)?

kapeluza

"Hello Folks,

So often people personal message me asking me if I think their calories are correct. It seems that people think there is some magical formula that only a very few can figure out. I see so many people on here just popping in numbers and following them heedless of what the numbers mean. I feel it's ULTRA important to know why MFP (and me, and a few others) gives you certain numbers. To that end I will try to empower YOU to be able to understand the basics about calories, calorie deficits, and why we recommend eating exercise calories. With this knowledge you should be able to easily figure out what your calories should be at for reasonable, healthy weight loss. So without further ado, lets get started.

1st things first, a few givens must be stated:

-Everyone's body is slightly different. ALWAYS keep in mind your numbers may not be exactly what MFP thinks simply because everyone's bodies all burn energy at a different rate. Tweaking may be needed.

- MFP's goals wizard is a "dumb" tool. That means it doesn't care whether a specific goal is healthy and/or right for you, it just subtracts the goal deficit from projected maintenance calories. This means that even if you shouldn't be trying for a 2 lb a week loss, MFP won't care, it will still try to help you get there.

-1200 calories is a generic number. It's not right for everyone. It's a baseline minimum given out as a floor by MFP based on prior research by the medical community. NOT everyone will need a minimum of 1200, very small people can go under, and bigger people need more.


OK with those facts firmly set in your mind (please go back and re-read the givens until you have them firmly planted in your skull!), we can continue. Figuring out your perfect deficit isn't magic, it's a few simple formula's base on some basic, worldwide standards, and generally with slight modefication, will work for just about anyone who (besides weight) is generally healthy.

Here's what you need:
Height, weight, age, activity level, sex

NOTE: activity level isn't as mysterious as it sounds. If you have a desk job, and do very little walking throughout the day and don't really perform any sports or physical activities, then you are sedentary, if you do some walking every day (or at least 4 days a week) or other light activity for at least 30 minutes cumulative at least 4 times a week, you are lightly active. If you do 60 minutes of light activity 5 days a week or do some kind of sport that requires walking or light jogging (say swimming or mailman or warehouse employee) then you are active, If you do a physically demanding activity (one that makes you sweat) for 4 days a week or more and for more than 1 hour a day, you are very active (like a coach that runs drills or you play volleyball). When in doubt, go down 1 level, you'd rather burn more than you think than less.

With all these numbers you can generate your BMI. Now I realize BMI is flawed, but for what we're doing it's good enough. After years on here, and doing lots and lots of research, I've been able to associate general BMI ranges with approximate goal levels. This works for about 80 to 85% of people out there (there's always a few that are outside the curve).

So now we can figure out where your goal should be.
Go to the tools section and figure out your BMI:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).

With this quick guide you can figure out your goal rather easily. I know many people will say "I can't eat my exercise calories, I gain weight when I do". Well I have news for you, that's not correct. I submit this, if you eat your exercise calories and gain weight 1 of 3 things happened:
1 you were previously in starvation mode, and you upped your calories, and had an immediate weight gain, that's normal, to be expected, and necessary to get your body on track. Give it a month, that will stop, and you, once again, will begin to lose, but this time, in a healthy manner.
2 you incorrectly calculated something, either your exercise calories, your calorie intake, or you put in to large of a goal. Go back and check all your numbers.
3 you haven't given it enough time to work. This site promotes HEALTHY weight loss people. Healthy weight loss doesn't happen in days or weeks, it takes months and years. Each change you make in how you eat needs a month or more to work, be patient, give it time. It will happen.

And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.

I hope this helps, it's pretty straight forward if you've been here a while, and to you new guys, I recommend going to the message boards link, clicking on the "general diet and weight loss" area, and clicking on those first few posts that have the little mouse trap next to them, they are sticky and will always be there, and are a wealth of knowledge about this site, exercise calories, starvation mode...etc.

regards,

-Banks "

kapeluza

Also:

"I still see many people that are confused or "question" the idea of eating your exercise calories. I wanted to try (as futile as this may turn out to be) to explain the concept in no uncertain terms. I'll save the question of "eating your exercise calories" for the end because I want people to understand WHY we say to do this.

NOTE: I'm not going to use a lot of citation in this, but I don't want people thinking this is my opinion, I have put much careful research into it, most of which is very complicated and took a long time for me to sift through and summarize, and thanks to my chemical engineering backgroud I have the tools to read clinical studies and translate them (somewhat) into more human terms. Some of this information comes from sources I can't forward because they are from pay sites (like New England Journal of Medicine), so you can ask for anything, but I may or may not be able to readilly provide it for you (I can always tell you where to go if you want to though).

I'll break it down into 3 sections.
Section 1 will be our metabolic lifecycle or what happens when we eat and how our body burns fuel.
Section 2 will be what happens when we receive too much, too little, or the wrong kind of fuel.
Section 3 will be the steps needed to bring the body to a healthy state and how the body "thinks" on a sympathetic level (the automatic things our body does like digestion, and energy distribution).

Section 1:
Metabolism, in "layman's" terms, is the process of taking in food, breaking it down into it's components, using the food as fuel and building blocks, and the disposal of the poisons and waste that we ingest as part of it. Metabolism has three overall factors, genetics, nutrition, and environment. So who we are, what we eat, and how we live all contribute to how our metabolism works. You can control 2 of these 3 factors (nutrition, environment).
When you eat food, it is broken down into it's component parts. Protein, vitamins and minerals are transported to the cells that need them to build new cells or repair existing cells. Fats(fatty acid molecules) and carbohydrates are processed (by 2 different means) and either immediately burned or stored for energy. Because the body doesn't store food in a pre-digested state, if you eat more carbs and fat then you need immediately, the body will save them for later in human fat cells (adipose tissue). This is important to realize because even if you eat the correct number of calories in a 24 hour period, if you eat in large quantities infrequently (more then you can burn during the digestion process), your body will still store the extra as fat and eliminate some of the nutrients. (Side note: this is why simple or processed carbs are worse for you compared with complex carbs)

Section 2:
The human body has a set metabolic rate (based on the criteria stated above), this rate can be changed by overall nutritional intake over a period of time, or by increasing activity levels also over a period of time (the exact amount of time for sustained increase in metabolic rates is the subject of some debate, but all studies agree that any increase in activity level will increse the metabolism).
It is important to note that obesity does not drasticly change the level of metabolic process, that means that if you become obese, you don't burn a higher fat percentage just because you have more to burn.
The balance of incomming fuel vs the amount of fuel the body uses is called maintenance calories, or the amount of calories it takes to run your body during a normal day (not including exercise or an extremely lethargic day). The metabolism is a sympathetic process, this means it will utilize lower brain function to control it's level, it also means it can actively "learn" how a body is fitness wise, and knows approximately how much energy it needs to function correctly. It also means automatic reactions will happen when too much or too little fuel is taken in. Too much fuel triggers fat storage, adipose tissue expands and fat is deposited, also free "fat" cells (triglycerides) will circulate in the blood stream (HDL and LDL cholesterol). Too little fuel (again, over an extended period) triggers a survival mode instinct, where the body recognizes the lack of fuel comming in and attempts to minimize body function (slowing down of non-essential organ function) and the maximization of fat storage. It's important to note that this isn't a "switch", the body does this as an ongoing analysis and will adjust the levels of this as needed (there is no "line" between normal and survival mode.).
When you're activity level increases, the human body will perform multiple functions, first, readily available carbohydrates and fats are broken down into fuel, oxydized, and sent directly to the areas that need fuel, next adipose (body) fat is retreived, oxydized, and transported to the areas it is needed for additional fuel, 3rd (and this is important), if fat stores are not easilly reachable (as in people with a healthy BMI where adipose fat is much more scarce), muscle is broken down and used for energy. What people must realize is that the metabolism is an efficiency engine, it will take the best available source of energy, if fat stores are too far away from the systems that need them or too dense to break down quickly, then it won't wait for the slower transfer, it will start breaking down muscle (while still breaking down some of that dense fat as well).

Section 3:
The wonderful part of the human metabolic system is it's ability to adapt and change. Just because your body has entered a certain state, doesn't mean it will stay that way. The downfall to this is that if organs go unused over a long period, they can lose functionality and can take years to fully recover(and sometimes never).
As long as there is no permenant damage to organ function, most people can "re-train" their metabolism to be more efficient by essentially showing it (with the intake of the proper levels and nutritional elements) that it will always have the right amount and types of fuel. This is also known as a healthy nutritional intake.
Going to the extreme one way or the other with fuel consumption will cause the metabolism to react, the more drastic the swing, the more drastic the metabolism reacts to this (for example, a diet that limits fat or cabohydrate intake to very low levels). In general terms, the metabolism will react with predictable results if fuel levels remain in a range it associates with normal fuel levels. If you raise these fuel levels it will react by storing more fat, if you lower these fuel levels, it will react by shutting down processes and storing fat for the "upcomming" famine levels. The most prominent immediate issues (in no particular order) with caloric levels below normal are reduced muscle function, reduction of muscle size and density, liver and kidney failures, increase in LDL (bad) cholesterol levels, and gallstones .


Now onto the question of "Eating your exercise calories"

As I have hinted to throughout this summary of metabolic process, the body has a "range" in which it feels it is receiving the right amount of fuel. The range (as most doctors and research scientists agree) is somewhere between 500 calories above your maintenance calories and 1000 calories below your maintenance calories. This means that the metabolism won't drastically change it's functionality in this range, with that said, this is not exact, it is a range based on averages, you may have a larger or smaller range based on the 3 factors of metabolism stated at the top.
On our website (MyFitnessPal), when you enter your goals, there is a prebuilt deficit designed to keep you in the "normal" metabolic functionality while still burning more calories then you take in. This goal DOES NOT INCLUDE exercise until you enter it. If you enter exercise into your daily plan, the site automatically adjusts your total caloric needs to stay within that normal range (in other words, just put your exercise in, don't worry about doing any additional calculations). Not eating exercise calories can bring you outside that range and (if done over an extended period of days or weeks) will gradually send your body into survival mode, making it harder (but not impossible) to continue to lose weight. The important thing to understand is (and this is REALLY important) the closer you are to your overall healthy weight (again, your metabolism views this a a range, not a specific number) the more prominant the survival mode becomes (remember, we talked about efficiency). This is because as fat becomes scarce, muscle is easier to break down and transport. And thus, the reason why it's harder to lose that "Last 10 pounds".

I really hope this puts a lot of questions to bed. I know people struggle with this issue and I want to make sure they have the straight facts of why we all harp on eating your exercise calories.

-Regards,

Banks "

psuLemon

Using http://www.fat2fitradio.com/tools/bmr/ link, it will provide an estimate based on your calcuations. if you have body fat, it becomes more accurate but it provides a general concept of how many calories you should be at.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1517 calories.


How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1679
Lightly Active (light exercise/sports 1-3 days/wk) 1924
Moderately Active (moderate exercise/sports 3-5 days/wk) 2168
Very Active (hard exercise/sports 6-7 days/wk) 2413
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2658

Based on your lifestyle, you should be around 2000 calories a day (especially working out about 5 days a week). If you follow this method, you don't have to eat your exercise calories as it's already in the number. Teh other approach is to eat the sedentary lifestyle and then eat back your exercise calories.