Question about BMR and zig-zagging calories

foster59803

I am completely stuck at a plateau... I am considering zig-zagging calories... I went to freedieting.com to get my 7 day cycle, but I am confused how to enter it with MFP. Here is the break down they gave me:

Maintenance Fat Loss Extreme Fat Loss
Monday 1630 1304 1088
Tuesday 1304 1088 1088
Wednesday 1956 1565 1306
Thursday 1630 1304 1088
Friday 1467 1174 1088
Saturday 1793 1435 1197
Sunday 1630 1304 1088

If I use the "Fat Loss" numbers as my goal calories per day, what do I do with exercise? Do I have to eat back those calories? Or can I just exercise on days where the calorie allowance is higher? I generally exercise 3 days a week. 1 day fitness class "muscle pump, weights and cardio combined" 1 day cardio only 1 day lifting with light cardio.

I am 31 years old 5'5 and 135. I would like to lower my body fat... I am at about 25% and I want to be around 20%. I also try to keep my protein around 35% carbs 35% and fats at 30% . The last leg of my weigh loss journey is getting more and more challenging. I appreciate any words of wisdom from the MFP world Thanks again!

nellie_88

BUMP

Arabian♥Breeze

That seems complicated.

Riverofbeauty

Well as I understand you are supposed to eat your exercise calories back, because the "weight loss" number already includes a deficit.

honeysprinkles

Well as I understand you are supposed to eat your exercise calories back, because the "weight loss" number already includes a deficit.

That is what I'd think to, try to keep your net calories at the calorie goal. I don't know for sure though, but that's what I would assume.

domyno1212

you dont have to eat ur calories back because ur goal already has a deficit, but if u do decide to eat them make sure not to check ur NET calories and make sure thous dont go over ur goal