Welcome! The Rules
Replies
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I am going to give this a try. My exercise calories vary each day so I think this will make things easier.
My BMR is 1363 and MFP says my maintenance is 1840. So I should aim for a 1000 calorie deficit each day to lose 2 pounds per week?
If you want 2 pounds a week loss, yes you need to keep a 1000 calorie deficit every day of the week. You might find this too extreme, however. Also it's important to have at least 1 day of rest from intense exercise, and you would need intense exercise to reach this 1000 calorie deficit. Aim for a moderate deficit most days (500 - 800), have one day (probably your rest day) where your deficit is under 500, and one or two days where your really push for the 1000 calorie deficit. I feel MUCH better around 700 - 800 than I do 900 -1000. It's amazing what a difference of just 100 calories will do. Test it out and see what works for you.0 -
Thanks I will.0
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My BMR is 1357 and my maintenance is 1764. So should I be eating 1357?0
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My BMR is 1357 and my maintenance is 1764. So should I be eating 1357?
Yes, you eat 1357 daily, minimum, which will give you a daily deficit of 407 calories, putting you at a little less than 1 pound per week. You do not have to eat your exercise calories until you burn over 593, unless you are hungry.
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Thank you!0
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Even if I don't exercise I would still eat 1357,right?0
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I have a question about the net amount of calories, Should I be paying any attention to that?
My BMR is 1597
Maintenance is 2076
521 calories are allowed to be burned without having to eat them back.
Today I ate 1864 calories and burned 790.
My Calorie deficit is 1002 for today.
My Net calories is 1074.
Before I was use to looking at my net calories, but with this set up I don't know if they matter.0 -
I have a question about the net amount of calories, Should I be paying any attention to that?
My BMR is 1597
Maintenance is 2076
521 calories are allowed to be burned without having to eat them back.
Today I ate 1864 calories and burned 790.
My Calorie deficit is 1002 for today.
My Net calories is 1074.
Before I was use to looking at my net calories, but with this set up I don't know if they matter.
yup, that's good. Just make sure 1000 is the maximum - meaning, stick to the 900s if you want a high deficit. Having a couple more calories for you probably would've been a good idea - just to be safe. Don't worry about the net number.0 -
My BMR is 1159
Maintenance is 1400 cals
759 green, so I need to make sure when I exercise I have '759' cals remaining in green?
So sorry having a thick day!!!0 -
My BMR is 1159
Maintenance is 1400 cals
759 green, so I need to make sure when I exercise I have '759' cals remaining in green?
So sorry having a thick day!!!
BMR is how much you should eat each day, so 1159 minimum.
Maintenance is what you set your MFP goal to, so 1400 calories.
This will give you a daily deficit of 241 calories.
When you exercise, you do not have to eat your exercise calories until your green number exceeds 1000 - so a burn of 759 or more. Of course, if you are hungry, eat.
You were close!!! At first I wasn't sure where the 759 came from until I typed it all out. lol0 -
I have a question about the net amount of calories, Should I be paying any attention to that?
My BMR is 1597
Maintenance is 2076
521 calories are allowed to be burned without having to eat them back.
Today I ate 1864 calories and burned 790.
My Calorie deficit is 1002 for today.
My Net calories is 1074.
Before I was use to looking at my net calories, but with this set up I don't know if they matter.
yup, that's good. Just make sure 1000 is the maximum - meaning, stick to the 900s if you want a high deficit. Having a couple more calories for you probably would've been a good idea - just to be safe. Don't worry about the net number.
Ok, thank you for clearing that up. 0 -
Still a little confused even though i have read it about 10 times
My Bmr is 1239
1239 * 1.3 = 1610
1239+1000 =2239 - 1610 = 629
So i eat 1239 and keep my green numbers between 500 to 1000 and if i burn more then 629 i can eat my exercise cals back until i hit 1239 again ? Hope i did it right0 -
Hi, I would like to verify that I have done my numbers correctly.
I set my activity level to sedentary as I have a desk job and not very active during the day.
My BMR (MFP tool) is 1329
BMR x 1.2= 1329 x 1.2 = 1595
1329 + 1000 = 2339
2339 - 1595 = 734
so I set my MFP 10 1595. Then eat between 1330 and 1430 calories everyday. If I workout between 0 - 734 dont eat anything back. If I workout more than 734, then eat back so green number is under 1000?
Is this correct?
Thanks!
Teresa0 -
Hi, I would like to verify that I have done my numbers correctly.
I set my activity level to sedentary as I have a desk job and not very active during the day.
My BMR (MFP tool) is 1329
BMR x 1.2= 1329 x 1.2 = 1595
1329 + 1000 = 2339
2339 - 1595 = 734
so I set my MFP 10 1595. Then eat between 1330 and 1430 calories everyday. If I workout between 0 - 734 dont eat anything back. If I workout more than 734, then eat back so green number is under 1000?
Is this correct?
Thanks!
Teresa
Yes! :flowerforyou:0 -
BMR = 1252 (MFP tool)
1252*1.3 = 1627
1252+1000 = 2252-1627 = 625
What is 1.3? Is that slightly active? I am confused---are we supposed to set it to sedentary or slightly active. On MFP I have always had it set to slightly active..
So should my setting stay at slightly active or sedentary? Setting it to slightly active changes it to 1690, not 1627(as above) but sedentary is 1570?
So, what does all this mean? So, I need to at least eat 1252 calories and if I exercise over 625 calories I need to eat some of it back correct?0 -
Ok so never mind. I decided to keep it at sedentary because I would rather underestimate then overestimate.BMR = 1252 (MFP tool)
1252*1.3 = 1627
1252+1000 = 2252-1627 = 625
What is 1.3? Is that slightly active? I am confused---are we supposed to set it to sedentary or slightly active. On MFP I have always had it set to slightly active..
So should my setting stay at slightly active or sedentary? Setting it to slightly active changes it to 1690, not 1627(as above) but sedentary is 1570?
So, what does all this mean? So, I need to at least eat 1252 calories and if I exercise over 625 calories I need to eat some of it back correct?
One more question though...I see some people are setting maintenance according to their "goal weight." I just have it set to maintenance as to what I currently weigh. Is that ok too?0 -
Hi Olivia,
I would love to start your method.
Going by MFP,my BMR is 1207;Maintenance is 1750.
Could you please help me figure this out?
Please and thank you!:flowerforyou:
Or
Is this right?
BMR-1207
1207x1.3=1569
1207+1000=2207
2207-1569=638
So,do I set my calories @1569? I can eat up to 1669 right?
Also,I don't eat my exercise calories unless I'm hungry or burn more than 638 right?0 -
Hi Olivia,
I would love to start your method.
Going by MFP,my BMR is 1207;Maintenance is 1750.
Could you please help me figure this out?
Please and thank you!:flowerforyou:
Or
Is this right?
BMR-1207
1207x1.3=1569
1207+1000=2207
2207-1569=638
So,do I set my calories @1569? I can eat up to 1669 right?
Also,I don't eat my exercise calories unless I'm hungry or burn more than 638 right?
I also want to add that I work 6 days a week and do cardio 6/days a week and lift weights 3x a week.0 -
Hi Olivia,
I would love to start your method.
Going by MFP,my BMR is 1207;Maintenance is 1750.
Could you please help me figure this out?
Please and thank you!:flowerforyou:
Or
Is this right?
BMR-1207
1207x1.3=1569
1207+1000=2207
2207-1569=638
So,do I set my calories @1569? I can eat up to 1669 right?
Also,I don't eat my exercise calories unless I'm hungry or burn more than 638 right?
You set your MFP goal to 1750.
You eat 1207 per day minimum.
If you exercise and burn 638 or less, you do not have to eat your exercise calories. That is unless you are hungry and don't mind the smaller deficit. If you exercise and burn more than 638, you eat the extra calories above 638.
Never let your green number be more than 1000.
If you eat 1669, that will only give you a deficit of 81 calories per day which means it would take you 43 days to lose one pound - I am guessing that is not what you want to do. 0 -
Hi Olivia,
I would love to start your method.
Going by MFP,my BMR is 1207;Maintenance is 1750.
Could you please help me figure this out?
Please and thank you!:flowerforyou:
Or
Is this right?
BMR-1207
1207x1.3=1569
1207+1000=2207
2207-1569=638
So,do I set my calories @1569? I can eat up to 1669 right?
Also,I don't eat my exercise calories unless I'm hungry or burn more than 638 right?
You set your MFP goal to 1750.
You eat 1207 per day minimum.
If you exercise and burn 638 or less, you do not have to eat your exercise calories. That is unless you are hungry and don't mind the smaller deficit. If you exercise and burn more than 638, you eat the extra calories above 638.
Never let your green number be more than 1000.
If you eat 1669, that will only give you a deficit of 81 calories per day which means it would take you 43 days to lose one pound - I am guessing that is not what you want to do.
Thanks!
So,from what I'm reading....I don't necessarily have to eat only the 1207,I can eat more if I'm hungry. I can tell you right now,1200 isn't going to cut it. I'd be starving! lol!0 -
Hi Olivia,
I would love to start your method.
Going by MFP,my BMR is 1207;Maintenance is 1750.
Could you please help me figure this out?
Please and thank you!:flowerforyou:
Or
Is this right?
BMR-1207
1207x1.3=1569
1207+1000=2207
2207-1569=638
So,do I set my calories @1569? I can eat up to 1669 right?
Also,I don't eat my exercise calories unless I'm hungry or burn more than 638 right?
You set your MFP goal to 1750.
You eat 1207 per day minimum.
If you exercise and burn 638 or less, you do not have to eat your exercise calories. That is unless you are hungry and don't mind the smaller deficit. If you exercise and burn more than 638, you eat the extra calories above 638.
Never let your green number be more than 1000.
If you eat 1669, that will only give you a deficit of 81 calories per day which means it would take you 43 days to lose one pound - I am guessing that is not what you want to do.
Thanks!
So,from what I'm reading....I don't necessarily have to eat only the 1207,I can eat more if I'm hungry. I can tell you right now,1200 isn't going to cut it. I'd be starving! lol!
Right! The great thing about this method is that you can actually see your deficit, so if you eat extra, you can see how that will affect your loss for the week. Considering your BMR is so low and your ticker is so far along, I would assume you are fairly close to your goal weight...at this stage, losing 0.5 pounds per week is a more reasonable goal which would mean keeping a deficit of 250 calories per day...so likely you will eat most if not all of your exercise calories.0 -
Olivia.... I reset my goals today, but I'm not sure I'm doing it right.
BMR = 1217
Maint. = 1520
1217+1000 = 1317
1317 - 1520 = 697
So I guess I'm confused about what the 697 is? Do I have to exercise at least 697 calories for this to work? And on the nights I am not able to exercise..... how does it work then?0 -
Olivia.... I reset my goals today, but I'm not sure I'm doing it right.
BMR = 1217
Maint. = 1520
1217+1000 = 1317
1317 - 1520 = 697
So I guess I'm confused about what the 697 is? Do I have to exercise at least 697 calories for this to work? And on the nights I am not able to exercise..... how does it work then?
I am not Olivia, but...
697 is just the maximum amount you can exercise before you HAVE to start eating your exercise calories because your daily deficit would exceed 1000 calories. If you did no exercise, you would have a daily deficit of 303 calories, and you should lose (barring any other issues) a little more than 0.5 pound per week. If you exercise more, you can have a greater deficit and potentially lose at a faster pace. If you exercise, you *could* eat more before you hit the 1000 calorie deficit - and should if you are hungry. The green number will give you your daily deficit each day.0 -
Olivia.... I reset my goals today, but I'm not sure I'm doing it right.
BMR = 1217
Maint. = 1520
1217+1000 = 1317
1317 - 1520 = 697
So I guess I'm confused about what the 697 is? Do I have to exercise at least 697 calories for this to work? And on the nights I am not able to exercise..... how does it work then?
I am not Olivia, but...
697 is just the maximum amount you can exercise before you HAVE to start eating your exercise calories because your daily deficit would exceed 1000 calories. If you did no exercise, you would have a daily deficit of 303 calories, and you should lose (barring any other issues) a little more than 0.5 pound per week. If you exercise more, you can have a greater deficit and potentially lose at a faster pace. If you exercise, you *could* eat more before you hit the 1000 calorie deficit - and should if you are hungry. The green number will give you your daily deficit each day.
Thanks! I understand now. I'm going to try this out and see how it goes!0 -
As I'm trying to adjust to this different way of tracking (my 1st day today)..... I have one question, that may or may not have been asked.
What is the benefit of choosing this method over the regular counting calories MFP method? I think I just need to understand better why I'm doing this.... because it is a bit confusing to adjust to at first.
Thanks!0 -
As I'm trying to adjust to this different way of tracking (my 1st day today)..... I have one question, that may or may not have been asked.
What is the benefit of choosing this method over the regular counting calories MFP method? I think I just need to understand better why I'm doing this.... because it is a bit confusing to adjust to at first.
Thanks!0 -
As I'm trying to adjust to this different way of tracking (my 1st day today)..... I have one question, that may or may not have been asked.
What is the benefit of choosing this method over the regular counting calories MFP method? I think I just need to understand better why I'm doing this.... because it is a bit confusing to adjust to at first.
Thanks!
I like to see my deficit. If I use MFP's way, and I decide that I want to eat an extra banana for the day, I just see a red number telling me by how much I failed for the day... Using this way, I see that eating a banana just means I will have a 900 calorie deficit rather than a 1000 calorie deficit. It is still an awesome deficit for the day!
Also, MFP will give you numbers lower than your BMR. Using this method means you eat more!0 -
I'd like to make sure im doing this right before I start eating more calories than I should be. My BMR is 1538 I calculated it with 1.2 for sededary which makes it 1845.6. SO I set my net calorie goal as 1845 right? Then I eat the 1538 leaving me with a deficit of 307. If I want to lose 2lbs a week I have to exercise & burn 693 calories right so my net ends up 1000 right? Thanks!0
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I'd like to make sure im doing this right before I start eating more calories than I should be. My BMR is 1538 I calculated it with 1.2 for sededary which makes it 1845.6. SO I set my net calorie goal as 1845 right? Then I eat the 1538 leaving me with a deficit of 307. If I want to lose 2lbs a week I have to exercise & burn 693 calories right so my net ends up 1000 right? Thanks!
Yep! And if you burn more than 693, you need to eat the additional calories so that your net is no more than 1000.0 -
Thanks!! 0
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