An easier way to setup goal calories - eating for who you wi

becjerami

I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

Im 5 7 and goal weight is 70 KG..

BMR would be at this weight 1500
Activity of 703
Total of 2203

So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

That sounds correct to me!

kiki75243

bump

CallmeSbo

Bump will read later

carolann_22

I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

Im 5 7 and goal weight is 70 KG..

BMR would be at this weight 1500
Activity of 703
Total of 2203

So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

That sounds correct to me!

I agree- what I've been doing is logging exercise but cals burned is just 1 - then in notes I put the calories burned. That way if things aren't working out, I can go back and try to figure out it my BodyMedia fit is off for BMR or for exercise calories.

joclougherty

I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

Im 5 7 and goal weight is 70 KG..

BMR would be at this weight 1500
Activity of 703
Total of 2203

So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

That sounds correct to me!

I agree- what I've been doing is logging exercise but cals burned is just 1 - then in notes I put the calories burned. That way if things aren't working out, I can go back and try to figure out it my BodyMedia fit is off for BMR or for exercise calories.

I'm doing this too starting today. I too am going to note my exercise cals but also just realised that because I use Nike+ when I run I can just look at my NIke+ account and it tells me how many cals I've burned by run/week/month/year whatever! So I can just check every month or so that I'm actually doing what I've included in my TDEE.

toffee322

Not to throw a curve ball at you, but since you are so close to goal weight, you might benefit from either taking your bodyfat% if you know it and using the same site, but change height to bodyfat% and get more accurate BMR and maintenance calories using the Katch formula.

For getting decent BF%, you can use this site - http://www.fat2fitradio.com/tools/cbbf/

If you don't want to do that, the BMR calc MFP uses is about 5% more accurate within the healthy range, where you are now.
So you may take MFP's BMR calc and add the activity cal's in for total.

May end up being a meaningless amount less, but figured while you are setting it up and so close already, might as well.

thanks.. i never check my BF% i will check it out tonight and see what it gives me.. i am not too heavy or overweight to begin with, i'm fairly small but it's just that i have gained that 10 ish lbs in the past 2-3 years.. which i want to get rid off, or at least few lbs.. and seems like a lot of the weight go to the belly and hip.. my arms/shoulders are still fairly good shape.

i checked my BF% this weekend and the calories i got ended up to be similar to what i got.. around 1800.. so should i set my cal to 1800 from now and see what happens? that will make me less guilty as i always eat more than what MFP sets me..

70davis

bump

chaitrex

This makes sense...kind fo hard to estimate your daily activity level though when taking rest days into account and such.
All I know is that eating below my BMR does freak me out.

TahliS

Thanks lovely people! Upping my cal intake right now. Wishing everyone great eating, exercise and awesome losses xo

smilebhappy

bump to read later

heybales

This makes sense...kind fo hard to estimate your daily activity level though when taking rest days into account and such.
All I know is that eating below my BMR does freak me out.

Try this example of how to do it, helps a lot.

http://www.myfitnesspal.com/topics/show/477753-how-do-i-do-activity-level-and-calculator

heybales

i checked my BF% this weekend and the calories i got ended up to be similar to what i got.. around 1800.. so should i set my cal to 1800 from now and see what happens? that will make me less guilty as i always eat more than what MFP sets me..

Set the net cals.

Now, I don't recall what level you were eating at (or trying, which may make for a quick recovery actually), but if 400 or more, you should probably do the following. Because your body with suppressed metabolism that have been lowered are usually eager to hold on to any excess you give it, until it realizes it's safe to start burning high again.

So first week, eat an extra snack a day of 200 cal. I've been suggesting Zone or Balance bars, just because it shouldn't spike the insulin in case that is an issue with you. 40/30/30 ratio on them, but there are others like powerCrunch that would work. Perhaps before or after a workout depending on where the meal is in there. After workout protein shake should work too, with milk for some extra carbs.
Following week, add another 100 cal to 2 meals a day. Some almonds perhaps, something dense until you feel like eating more actually.
May need another week in there for remainder depending on where you started.

melmac67

This makes a lot of sense to me, although I admit that I have had to think about it several times to get it straight in my head.

I have not got all that much weight to lose, I mainly joined MFP because I knew I was eating a bit poorly, I could see a bit of scales creep, and could see where it was going.

Since I began, and I already did regular exercise and have an active lifestyle, I have cut back my intake noticeably, but in 4 months have lost practically no weight after losing a little in the first week or so. I have wondered about what might have happened to my BMR.

MFP had me on about 1400 cal, but the tool you provided suggested over 2000. Because I have only about 5kg to lose (~10lb) I'm thinking I might gradually up the calories to that level to allow my BMR to resettle. And choose healthier foods to do that!

Thanks for the advice.

vannie18

bump

Kittie_Kat

I'm trying this for 1-2 weeks to see what happens since I haven't lot anything yet anyways...

ttkg

Still trying to grasp this concept - bump...

kimstwin

This is very interesting.

heybales

In case some of the recent bumps didn't know, there is a group that was requested to be setup, for posting questions, progress, and I included some better examples of the main problem area, activity calculator.

http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you

shazzannon

bump

NitaCB

Bump. I'm intrigued, but not sure if it will work for me.

Bekzness

Bump for laters... wanna read more into this.

ysamatar

Bump! Great info.

WeCallThemDayWalkers

Bump.

Giving this a try because 1200 calories was making me a miserable person.

greasygriddle_wechnage

bump

heybales

Successes being reported here.

http://www.myfitnesspal.com/topics/show/477676-ongoing-results

http://www.myfitnesspal.com/topics/show/478061-progress-so-far

susiekate2

bump

sitasays

bump

jenblwr

I'm having a hard time wrapping my head around this idea...but after spending a month watching the calories and eating between 1100 and 1300, and getting absolutely nowhere with weight loss or inch loss, I'm going to give it a shot!

I'm 5'6, 37 years old and want to weigh 130...I plugged that in, along with my activity info and it reckons I need 1801 calories a day! Not quite sure how I'm going to manage to eat that much...but I'm going to give it a go - and hopefully see some results!!

LizE31

Bump...figuring it out!

Mia2891

Okay, I'm a little confused. I put my information in and that told me at 150, where I want to be, I should be eating 2324 calories. Now help me out here if you can, I am still well above that weight, i do exercise 4-5 nights a week for 60-90 minutes at a time. So am I reading this right that I should be eating more than what I am eating now, which is 1200-1400 and be eating the 2300 like this says?