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

heybales

My estimated cal intake to maintain at my goal weight is 3,000. This is more than double what I take in now. How can this be right?

Perhaps wrong hours in the activity levels. Those activity levels are more than what the 4 levels of MFP and other sites use.

For instance, Rest is non-existent for the broad 4 category method, but the next step up Very Light is 1.5 x BMR, whereas Sedentary is 1.2.
The reason is trying to be correct.

Most seem to be underestimating, you appear to have actually been attempting to be very honest.

The other kicker, taking the week's activity and dividing by 7. If you work out 1 hr for 5 days, that is not 1 hr of Heavy avg daily. That is 0.75 actually.

gogo0000

okay so i am 5ft 2in and currently 59 kg i want to go to 45 kg.
I am a student and don't get the time to exercise i burn around 100 calories twice a week.
At 45kg I calculated my bmr + activity to be 1699 (16 hrs light activity and 8 hrs rest).
i am currently consuming 1200 cal or less every day, are you saying i should increase my calorie intake to the 1699 and i'll still loose weight even if i do not exercise at all ??????

heybales

okay so i am 5ft 2in and currently 59 kg i want to go to 45 kg.
I am a student and don't get the time to exercise maybe 100 calories twice a week. At 45kg I calculated my bmr + activity to be 1699 (16 hrs light activity and 8 hrs rest).
i am currently consuming 1200 cal or less every day, are you saying i should increase my calorie intake to the 1699 and i'll still loose weight even if i do not exercise at all ??????

That is still under your current maintenance calories, so yes, you would lose.

And 1200 calories is below current BMR of 1406. Which means your body just slows down to meet what you feed it.

Feel like missing out on free 200 calories of burn every day by just sitting around?

You might adjust the resting level though, if that is just true sleeping, what about TV time, or reading homework time, or weekend time doing nothing but watching TV. 8 hrs of TV time on the weekend spread out over 7 days lowers your maintenance calories.

Plus at that level, if you do get in extra walking for an hour, or those couple 100 calories you mention, no need to record it or change anything. You have a full schedule not likely to change.

skruger22

okay, I'm trying this- I like the concept- eating for a lifestyle, not daily, and not constantly changing my BMR. Eating for the BMR I want to be, and want to maintain. I like it! Fit at 30, and beyond!

heybales

FYI..did BMR at 208 1900
at 190 1830
Moved MFP current weight to 190..got 1790

Didnt have time to read all details but having hard time seeing 110 cal diff?

Interesting, they both use the Harris-Benedict formula.

Since you are so close to goal weight of 190, it is known that you have a finer line to walk so as not to cause problems. Attempting too great a weight loss goal can backfire at this close range.

Now, this method with exercise included but underestimated (if you are accurate with times spent on avg daily) would in reality cause more than a 70 calorie deficit, but it should still protect your BMR because your rest days would be the bump for your system to not slow down metabolism because of always eating below your BMR.

And as you get close, you may indeed discover that as expected, the estimated BMR is not your true healthy BMR (I mean not suppressed because of underfeeding it the whole time).
If you stall 5 lbs away, your true BMR is lower, if you keep losing, your true BMR is higher.

But you have to get close to find out.
Then again, you may have more muscle mass and your body wants to keep it, in which case get a bodyfat% estimate, and change the ExRx calculator to BF% instead of height, and get a tad more accurate for where you want the future you.

gogo0000

And 1200 calories is below current BMR of 1406. Which means your body just slows down to meet what you feed it.

Feel like missing out on free 200 calories of burn every day by just sitting around?

You might adjust the resting level though, if that is just true sleeping, what about TV time, or reading homework time, or weekend time doing nothing but watching TV. 8 hrs of TV time on the weekend spread out over 7 days lowers your maintenance calories.

Plus at that level, if you do get in extra walking for an hour, or those couple 100 calories you mention, no need to record it or change anything. You have a full schedule not likely to change.

thank u so much for replying
Ok so what you're saying is that i increase my calorie intake to 1400 calories right???
and if i'm burning 100 calories i shouldn't record it.
do i get to eat the calories i burn if someday i exercise more than usual ???

heybales

Ok so what you're saying is that i increase my calorie intake to 1400 calories right???
and if i'm burning 100 calories i shouldn't record it.
do i get to eat the calories i burn if someday i exercise more than usual ???

No, yes, no.

I used 10 hrs resting (8hrs sleep, 2 hr sitting TV/reading per weekday, 8 hr TV per weekend), then other 14 Very Light).
Adjust that time if I guessed wrong, or more Resting time actually takes place weekly.

I come up with 1646. So if you follow this method, that is your Goal Net Calories.
And you don't need to record any exercise calories.
Your non-workout days will allow your system to recover enough.

If this is your school schedule until June, you are set.
Unless you find time to throw a 1hr gym class in couple times a week on regular basis, then change activity level, and maintenance calories.
And if activity level changes in June because of no school, wait until you have a good routine, and then reset.

Or, if you don't mind dealing with the credit calories from exercise, and some days being more than others, and trying to eat them back to keep your BMR safe, and getting decent estimate of the calories, then you could leave the settings where they are and record exercise seperately.
But if you don't mind doing all those things anyway, this is not the method for you probably.

You can record your current activity level choices in your Diary Notes for today for reference later.

deksgrl

Bumping for later.

ready2beme

So, as someone who is far off from goal, calculating it on the low side (activity wise) is OK as long as we are eating back enough to cover the BMR?

heybales

So, as someone who is far off from goal, calculating it on the low side (activity wise) is OK as long as we are eating back enough to cover the BMR?

Yep.
Like if you have some exercise classes you can hit sporadically, but not weekly basis. Or you can pop into the gym sometimes on a Monday night, but pretty iffy. Those can be left out.

But if you were always 3 times a week minimum, and at least 1 other day for 1 hr, just the day changed - that is still regular.

You just don't want to get into the issue of the exercise used calories causes you to underfeed your BMR by decent amount on continuing basis, otherwise in the same boat as just purposely eating below it.

devincl1

Still having a hard time understanding this whole concept. I posted already but can you please suggest what you think i should be actually consuming a day regarless if i work out or not. I'm currently at 191 (lost 15lbs this month) and I'm 5'5. I was eating 1500 calories a day but I just started eating 1200 per day. I sleep 7 hours and work at a desk four days a week for 10 hours. Those four days I work out for over an hour a day. (60 mins elliptical and 30 mins weights). I'm losing the weight really fast but I want to be able to keep it off! Thanks in advance!

heybales

So, as someone who is far off from goal, calculating it on the low side (activity wise) is OK as long as we are eating back enough to cover the BMR?

You have enough stats on your profile page.

So for 10 hrs resting, and 14 light, and no exercise, that shows 1932 maintenance at future self.
But that barely covers your current BMR - if you do NO exercise.

But realistically, if you say 0.35 hr Moderate (perhaps Heavy actually for 500 cal in 30 min) for your 5 days of 30 min exercise, that makes 2009 maintenance. A whole 75 more calories.
And in the back of your mind, you know 5 days a week you are doing about 500 worth of calorie burn, so coming in under your BMR by decent amount, not great. The other two days a week may help. Automatic calorie cycling.

But be honest with that workout. If it is pretty regular now, include it.

pickulz76

This is different from the Olivia method in one of the other threads?
Correct?
Just trying to read through both threads..so slightly confused..

iamMaLisa

bump

heybales

Still having a hard time understanding this whole concept. I posted already but can you please suggest what you think i should be actually consuming a day regarless if i work out or not. I'm currently at 191 (lost 15lbs this month) and I'm 5'5. I was eating 1500 calories a day but I just started eating 1200 per day. I sleep 7 hours and work at a desk four days a week for 10 hours. Those four days I work out for over an hour a day. (60 mins elliptical and 30 mins weights). I'm losing the weight really fast but I want to be able to keep it off! Thanks in advance!

Well, you know of course you did not lose 15 lbs of fat, but mainly water weight. You can do the math of 3500 cal/lb of fat energy to see you could not have done that.

I'm going to have to guess age because you don't give it anywhere, and I found your goal in previous post.

Age - 25
Height - 5'5"
Goal - 155 lbs
Resting - 9 hrs (sleep and TV/reading, increase if more TV time on days off. Use weekly total/7)
Very light - 14.17 hrs (4x10 work, and the rest since not mentioned activity on day off. If walking around a lot, goes under Light)
Moderate - 0.33 hrs (4x 30 min weights)
Heavy - 0.5 hrs (4x 60 good cardio - this may belong under Moderate if you aren't really pushing yourself)

So I show 2228 maintenance calories for future self if you keep up this good routine. Adjust the other hrs I don't know about above. You may do more than sit around those other 3 days. You may sleep more to make up for 10hr days, ect.

So that is everyday goal to hit, no differences on day of exercise. If you throw in an extra 30 min exercise every once in a while, no problem. If you start walking farther in parking lot/stairs type stuff, no problem.

If you start doing a 2hr endurance cardio every week on one of the 3 days off, then re-adjust.

And just to assure yourself of what may appear to be a high figure, take your normal estimate of calorie burn (750-1000 perhaps on those 4 days), and you'll see that 2230 is not actually that high. You are just spreading the the calories around better.

gillleeman

bump

heybales

This is different from the Olivia method in one of the other threads?
Correct?
Just trying to read through both threads..so slightly confused..

Yes.

Same protection for not eating below the BMR, nor making too big of a deficit (though this method does allow it if very obese).

This method perhaps simpler if you have an established routine of exercise, and just want to see one goal to eat to, and not mess with worrying about accurate exercise calories, or big days small days, or exercise credits to eat up, ect.

If exercise is very non-routine, or you like seeing the green numbers for calories left over each day, and doing some computations depending on your workouts, Olivia's method could work for you.

If the only thing you want to change is activity levels and times when you have major change in routine, this might be easier.

devincl1

Thank you so much for your suggestion. I figured most of it was water weight that's why i want to get a healthy habit formed now. I will try my hardest to consume those extra calories (It will be hard). I just feel like i was probably eating those amout of calories before but I was not losing weight. BTW I'm 34, wish i was 25 again (I'd be 130 lbs) LOL~! Thanks again, it seems you are a very nice person to take your time and answer all of our questions. Have a Great Day!

heybales

Thank you so much for your suggestion. I figured most of it was water weight that's why i want to get a healthy habit formed now. I will try my hardest to consume those extra calories (It will be hard). I just feel like i was probably eating those amout of calories before but I was not losing weight. BTW I'm 34, wish i was 25 again (I'd be 130 lbs) LOL~! Thanks again, it seems you are a very nice person to take your time and answer all of our questions. Have a Great Day!

For those that are trying to learn and asking questions, and listening to advice of others, it's easy to want to help.

Oh, at young 34, that changes to 2166 maintenance. Because as we get, uh, older, the metabolism usually goes down a bit.

lilmisslanna

bump to read later

slimmerchick

Please forgive me if this is a stupid question, and I don't want to come across as insensitive at all (because I have suffered with an eating disorder before) but how come people get anorexic? I am so confused because I've been trying to stick to 1300 or thereabouts (give or take lots of ups and downs) to try and lose a few pounds, yet people talk about starvation mode, plateaus and messing up the metabolism all of which stop weight loss.

People who become anorexic don't eat do they? Did they have to overcome weight gain and slow metabolism and no weight loss, prior to this?

I am going to try the OP's method, and try to up my intake to 1800, but I have been gaining on less so I can't really see how this is going to work, and my question is always in the back of my mind.

pupcamper

bump :drinker:

sarahmaryfearnley

I am very intrigued by this method for several reasons. At first (back in Aug) I followed MFP guildlines and ate at ~1300cals/day and had sucess but really haven't seen ANY movement on the scale since early Nov. After the holidays, I up'ed my net cals to 1500 but usually eat 2000-2200, with ~600cals burned/day on average. I exercised everyday this month some days just an easy dog walk for an hour but most days actual exercise and still no movement on the scale or with the measuring tape.

So here's my stats. I'ld love to here your opinion heybales.

Age: 32
CW: 170
GW: 130

MFP calculates my BMR at 1447 and the other one you recommend calculates it at 1523. This makes me think even at 1500 net, I'm below my BMR and that's the problem.

I have a FitBit and looked at my activity graph for the past month, which averages as follows per day:
Lightly Active: 5hrs
Fairly Active: 2hrs
Very Active: 1hrs
Leaving 16hrs/day as Resting.

I would translate this into the other activity categories as follows:
Resting: 10hrs (8 sleeping and 1-2 sitting, watching tv, etc.)
Very Light: 7hrs
Light: 6hrs
Moderate: 1hrs
Heavy: 0hrs
It doesn't seem to make a huge difference when I change around the Very Light and Light distribution.

This leaves me with BMR (1523) + Activity (1047) = 2570cals/day for maintainance of future me at current activity level. That seems like a HUGE amount of calories but your methodology seems logical and the math is right there.

Hmmmm.

Should I really be eating more like 2500cals/day? Never netting under ~1550?

osorio1

bump

NicolioRussell

I am SO confused about this.

Here's my stats if anyone wants to help me:

Age: 23
CW: 285
GW: 200
Height: 5'4"
Activity: 8-9hrs resting, 12-14 very light, 1-2 light, 1-2 moderate, 0 heavy. ((depends on the day))

InTenn

Bump for next time I get stuck. The logic works. The math? We'll just have to see how well I can guess my activity/effort/portions.

becjerami

Hi, your system seems sensible to me, it's basically what my Mum and Dad always told me - the best way to lose weight is eat sensibly (i.e. a bit less but not too little) and move more. MFP tells me to reach my goal I can only consume 1200 calories a day, but I aways felt that was too low and usually eat at least 1400, occassionally more and very occassionally I eat at maintenance for my current weight. Would you say that was also a good way to keep the metabolism up by not constantly eating low?

Since reading your post I've rejigged my calorie limit. My stats are:
Age: 31
Current Weight: 161 lbs
Goal Weight: 136 lbs (maybe not that low but I'll see how I look/feel when I get closer)
Height: 172cm

The ExRx system tells me that my BMR at goal weight would be 1413 with calories at 2178. I have a desk job but I do walk to work most days which is about 4mph for 1.5hours. Then I often walk a bit after work which is another 35 minutes. I might play tennis or go for a jog weekends, but lately this has been sporadic so I haven't included it and I don't walk as much on the weekends. The rest of my day is made up of resting and very light activity.

I'm not really comfortable eating 2178 a day as to be honest this makes me feel I am overeating. So.... I changed my calorie goal to around 1700 a day which is still over my BMR even at current weight, and I use my exercise to create most of the calorie defecit. I actually had to hunt out extra things to eat today to reach 1700 which was novel!

Does that seem sensible or should I still be eating more than that?

Many thanks!

danascot

bump

dvcab

bump - until i lose another 5 kilos

gyte

bump