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

jojo1371

I'm wondering, how would I be able to accurately reflect the number of calories burned by strength training into my activity calories?
I know cardio can be accounted for, but weight lifting is a little bit more complicated.

ItsANewMe2012

Bump

sweetad

So I went to the site and did all the calculations. My BMR is 1298, Activity: 656, for a total of 1954. So do I eat a minimum of 1298 and a max of 1954? or somewhere in between?? More if I'm more active? Let me know, thanks.
Ann

AFitJamie

Bump - want to dig into the details of this... But can't now. Will read details later....

TaraLawrence11

Bump!!

heybales

I'm wondering, how would I be able to accurately reflect the number of calories burned by strength training into my activity calories?
I know cardio can be accounted for, but weight lifting is a little bit more complicated.

Weight lifting goes under Moderate. If you walk a few laps for warmup/cooldown, count it for time too.
If you talk for 15 minutes between sets while standing, don't count that.

heybales

So I went to the site and did all the calculations. My BMR is 1298, Activity: 656, for a total of 1954. So do I eat a minimum of 1298 and a max of 1954? or somewhere in between?? More if I'm more active? Let me know, thanks.
Ann

You would eat at the 1954 each and every day. And if you log exercise, you would only do activity and time, calories would be 1.

If you want to confirm that activity calc's, might try here, which also references an online spreadsheet to confirm it.

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

Rhodygarden

Bump to read later.

2fit4fat

Bump to finish messing with tomorrow...

rschmmidt

bump

mummytobeslim

right think I get it im currenlty 148lb i want to be 136
bmr cals are 1376
activity 508
total 1862
soI add this to my mgp dailly cals and thenall the extra exercise | do just add as 1 cal is this right .Thank you x


Calories Burned / Week calories/week
Workouts / Week workouts
Minutes / Workout minutes
Your diet Profile Target
Calories Burned
From Normal Daily Activity 1850 calories/day
Net Calories Consumed*
Your Daily Goal 1862 calories/day
Daily Calorie Deficit -12 calories
Projected Weight Loss 0.0 lbs/week

Topsking2010

Thiis is great info!!!!

heybales

right think I get it im currenlty 148lb i want to be 136
bmr cals are 1376
activity 508
total 1862
soI add this to my mgp dailly cals and thenall the extra exercise | do just add as 1 cal is this right .Thank you x


Calories Burned / Week calories/week
Workouts / Week workouts
Minutes / Workout minutes
Your diet Profile Target
Calories Burned
From Normal Daily Activity 1850 calories/day
Net Calories Consumed*
Your Daily Goal 1862 calories/day
Daily Calorie Deficit -12 calories
Projected Weight Loss 0.0 lbs/week

That is correct if you used goal weight in the spreadsheet.

Don't worry about MFP's estimate of loss - they don't know you included exercise in your manually set goal.
You can change your activity level to Lightly Active if you want that estimate to be a tad closer, though it will still be a ways off.
It isn't used in any math since you are manually setting the goal, but when you complete your diary and it says "in 5 weeks..." it may do the math better.

And correct, logging exercise is 1 cal so it will show up.
You can look at my diary to see how I log stuff in my Food notes. That lets me spot check that my true net is right around my BMR on avg.

Spreadsheet helps spot check that too.

mummytobeslim

thank you I used the weight from the http://www.exrx.net/Calculators/CalRequire.html ,is this correct not see a spread sheet

rileysowner

Or just use the tool here to figure it out. http://www.fat2fitradio.com/tools/bmr/

Dove954

Thanks for the info bumping for later.

MrsR0SE

Bump

Armygirl67

So I am 5ft, female, age 25
CW: 140
GW:120

My activity level is as follows:
Sleep: 8 hours
I have an office job, so I am mostly sitting for 8 hours per day
I work out 3 times per week- 45 mins weight training, 30 minutes cardio
I watch tv for about 2 hours a night x 5 nights
Most of my shopping/cleaning comes on the weekend, for a total of about 4 hours for 1 day.
The other weekend day is mostly lightly activites

I hope this clarifies...? Please let me know as I am very eager to start.

Ok, that helps.

CW BMR - 1302
GW BMR - 1211

You can enter these figures in the spreadsheet for hrs/day and put 7 days/wk to use it.
Resting - 9.43 (tv and sleep)
Heavy - 0.21 (cardio)
Moderate - 0.32 (weights)
Light - 0.86 (cleaning, shopping, and I gave the other day 2hrs of light)
Very Light - 13.18 (the rest)

GW maintenance - 1738

So that is the setup in MFP for Net Calories Consumed. The spreadsheet says where to change things.

And spot check for a day eating 1738 with 45 min weights and 30 min cardio at current weight (213+228=441) gives 5 under current BMR.

So that doesn't seem like much, and it isn't, because you are close to goal weight, and not much daily activity.
This method is designed to protect your potential BMR, while not feeding non-exercise daily activities, which you don't have much.

Now, it may be your cardio is more intense than that estimate, which is equal to walking between 4.5 to 5mph. If more intense, then you actually do go under a bit more. And the weight lifting was for between light and vigorous level, so it may be more towards the vigorous side with 45 min worth.

bump...

AussieMisfit

I checked it out and it has me at 2200 calories. I've never averaged that much - if this is accurate how did I ever get overweight??

autumnk921

Bump...Just bumping so that I can read this a little later....Sounds interesting!!