The "Olivia Method" - the cool new way to set up your MFP go

lep_623

I could use some help myself... I am 5'8 and weigh 311, I have a BMR 2,214. I work at a daycare so I am lightly active. I workout everyday pretty much, and usually burn between 500-1000 calories a day, sometimes more or less...Where do I go from here not sure what my maintenance is and in addition to that I am thoroughly confused...

2live4ever79

Bump...I'm gonna have read it a couple of times...but it sounds easy enough

firedragon064

bump

Fairyfli

I am bumping this to come back to it! Thanks for the idea!

olivia3263

Thanks for your post. Can you please explain the significance / source of the factor of 1.3 for "lightly active"? Where does that come from? Does it work for everyone, or is it not applicable for someone with a sedentary desk job? It seems the only element of your calculation that isn't at least somewhat deterministic.

Sure. BMR x 1.3 is how my nutritionist found my maintenance calories. MFP uses something similar - i think 1.2 for sedentary, 1.375 for lightly active, 1.5, 1.7 etc. It seemed the standard for her to use. You could just use MFP's activity setting and that would probably work out fine. I think you have to experiment and see what works for you. I lost a little more than I should've last week (not that i'm complaining), according to my average deficit. Might have something to do with my activity level - but we'll see how it goes as the weeks progress.

KarmaxKitty

bump

MissingMyOldSelf

thanks for sharing! How neat!

beckkotsch

Bump

pinkita

Thanks Olivia!

kristinkt

interesting

dorisholaway

Okay I need help figuring this out. My weight now is 177 and my BMR is 1345. I am a 53 year old female. I am 5'1". MFP has me at 1480 calories a day. I am a waitress. I don't excersise a whole lot during the winter. (during warm times of year I walk 3 miles a day, 3 or 4 days a week) I have bought an elliptical lately and a cardio fit machine, but so far I can only do about 2 to 5 minutes a day on the cardio fit and about 2 to 5 minutes on the elliptical. I hope to go longer on these machines as soon as I can. Please help me figure this out.
Thank you in advance!
Doris

mamaDaisyJ

Thanks for this. I like the idea of seeing all that green, might be more motivating. Will be giving it a try and let ya know how it goes

dorisholaway

bump, although I really don't know where to find it when I bump it. Someone please help me figure this out. Thanks.

Jessibear2854

OK. I've been thinking about this all day and here's what I've come up with:

I weigh 155 lbs and my BMR is 1435 cals. Maintenance is 1790. So I set my goal to maintenance and my activity level to sedentary. My goal will be to eat around 1435 leaving me a deficit of 355 on non-workout days. If I burn more than 645 cals in exercise I need to eat more, but this is where I'm stuck.

Two questions:
1. How in the world are you people burning 600 calories or more in exercise per day? I never burn that much (that I know of - I don't have a HRM).
2. So say I burn 700 cals in exercise, how many cals do I need to eat at that point?

This is a super interesting method! I'm excited

servilia

bump

tbhoover

Bump.

Rachiepie6

Already done from your other post, but bumping for different wording

Rachiepie6

I have a Q system. :flowerforyou:

What's that?

Rachiepie6

OK. I've been thinking about this all day and here's what I've come up with:

I weigh 155 lbs and my BMR is 1435 cals. Maintenance is 1790. So I set my goal to maintenance and my activity level to sedentary. My goal will be to eat around 1435 leaving me a deficit of 355 on non-workout days. If I burn more than 645 cals in exercise I need to eat more, but this is where I'm stuck.

Two questions:
1. How in the world are you people burning 600 calories or more in exercise per day? I never burn that much (that I know of - I don't have a HRM).
2. So say I burn 700 cals in exercise, how many cals do I need to eat at that point?

This is a super interesting method! I'm excited

I burn 600 in a hard one hour training session at swimming. Easy, I do use a HRM though.

If you set your "target" to maintenance, the calories remaining should be less than 1000 at the end of the day.

Rachiepie6

Too much for my brain.

Same here.

It's simple once you get your head around it

Rachiepie6

Cool beans so what do u do if u r only taking in 1000 cals a day...lol;) I'm already creating a deficit...with no exercise I usually lose .4-.6lbs a day...but I want to lose more...I'm 5'7.5 and currently 220.2lbs

What do you do? Eat more!! Olivia is saying that your body needs a minimum intake of your BMR to function properly, and that your maximum deficit should be 1000.

Based on the OP, you are losing weight unhealthily by not providing your body it's basic nutrients.

Rachiepie6

I could use some help myself... I am 5'8 and weigh 311, I have a BMR 2,214. I work at a daycare so I am lightly active. I workout everyday pretty much, and usually burn between 500-1000 calories a day, sometimes more or less...Where do I go from here not sure what my maintenance is and in addition to that I am thoroughly confused...

Set your goal on MFP to maintain not lose. Log like you have been, have your intake be greater than your BMR and have your remaining calories be less than 1000.

futiledevices

I've changed my goals, but I just realized - does this not mess with your carb etc. numbers?

Rachiepie6

I've changed my goals, but I just realized - does this not mess with your carb etc. numbers?

Yes and no. I never REALLY stick to my macros anyway (except sodium). If you are worried, you could change your goal to what you want to check your macros and then switch back. Just an idea.

mmk137

i saw your post yesterday, and today I had a proper look at this one and your other one.

I have now set it up the olivia way. thanks.

thatbondchick

I might have to give this a try.

missjoci

bump

ruby_red_rose

bump

lilah808

I think I will really like this method. I like the ability of seeing my daily deficit. I'm going to give it a try. Thanks for posting this. :-)

naomi8888

bump