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Fat2Fit radio calculations

MrsD4ever

Anyone else going by fat2fit radio calculations/idea and eating the calories for the goal weight/person you want to be? I'm thinking about trying this and wanted to know if anyone else was doing this & had good success?

Replies

jfaure23

It is so counter to what I was taught since I started trying to lose weight 25 years ago. I thought it was supposed to be unpleasant with tasteless fat free food and that I was supposed to be hungry - that was how I knew it was working, right? It was punishment for getting fat! But that's bull. You don't have to suffer.

I agree!! Thanks for posting!

jfaure23

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

sazroy

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685

So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

mem1086

I am using the BMR for my goal calories. I am not using my TDEE, because I want to eat back my calories that I log on here. the difference between my BRM and TDEE is about 250 calores, as I set it as sedentary for my desk job, is about 200 calories or a little less than half a pound a week. Just started this today, so we will see what happens.

sweetg150

Okay I have been wondering this for days.MFP has me at 1580 cal a day, that on the little/ no exercise. So I put in all my info into fat2fit and it says my bmr 2129 calories and then sedentary 2164. So there is a big difference. Can someone help explain what I need to be eating.

sazroy

Okay I have been wondering this for days.MFP has me at 1580 cal a day, that on the little/ no exercise. So I put in all my info into fat2fit and it says my bmr 2129 calories and then sedentary 2164. So there is a big difference. Can someone help explain what I need to be eating.

I can't help you but I am also confused with MFP, I want to lose a KG a week (2lbs) with 7 days of 30 minute exercises. It's recommended 1200cal. But my BMR is 1313.

jfaure23

My question is about how long will it take me to get to my goal if I eat my Fat2fit? I want to lose 13 more lbs. Fat2fit says my bmr is 1454 and sedentary is 1676.

Try this site --> http://scoobysworkshop.com/calorie-calculator/

I use it in conjunction with my fat2fit calculations.

bachooka

I'm using it!! I love it. I don't want this to be a diet, I want it to be a lifestyle change so this way seems better then eating at a defecit.

jfaure23

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685

So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Hi Sazroy, I would suggest that you eat 1950 cals per day. If you do any extra exercise that is not part of your 'Lightly active' assessment, then you should eat back those calories that you burn. Mostly important to eat at least your BMR.

The heartrate monitor to get a baseline read you will want to use it for at least a few days if your days are fairly similar. Otherwise, if you find some days of the week your a very active, and others not at all active, you would want to use a weekly average. Knowing this will give you an average TDEE and you will want to eat somewhere between BMR and TDEE.

jfaure23

Okay I have been wondering this for days.MFP has me at 1580 cal a day, that on the little/ no exercise. So I put in all my info into fat2fit and it says my bmr 2129 calories and then sedentary 2164. So there is a big difference. Can someone help explain what I need to be eating.

You have a very high BMR, that means your body needs lots of fuel! You should aim to eat about 2150 cals per day, and since you do not exercise frequently, you will also want to eat back your exercise calories burned. The best way to know how many cals you are burning is to get a good heart rate monitor. You can use the tools in MFP as a guide, but it may not be entirely accurate.

For more calculators, try this site --> http://scoobysworkshop.com/calorie-calculator/

regmcc

bump for later

jfaure23

I'm using it!! I love it. I don't want this to be a diet, I want it to be a lifestyle change so this way seems better then eating at a defecit.

Makes us smart, doesn't it?

sazroy

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685

So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Hi Sazroy, I would suggest that you eat 1950 cals per day. If you do any extra exercise that is not part of your 'Lightly active' assessment, then you should eat back those calories that you burn. Mostly important to eat at least your BMR.

The heartrate monitor to get a baseline read you will want to use it for at least a few days if your days are fairly similar. Otherwise, if you find some days of the week your a very active, and others not at all active, you would want to use a weekly average. Knowing this will give you an average TDEE and you will want to eat somewhere between BMR and TDEE.

I wish I'd done all this earlier, I want to start losing weight again NOW! Lol not in a week or two once I've sussed everything out.

beachdiva2010

Bump for later

Smuterella

If you want a flat figure for cals per day then Fat 2 Fit is probably great, but like another poster said you need to be consistent with your exercise. I think adding 200-300 to your katch mc ardle BMR figure and eating back the exercise cals might be a good starting point. This is what I am trying to start on the advice of Helloitsdan.

xx

ello

Please let me know how it goes as I'm using the flat number method as advised by Psulemon (who generally advises the same as Helloitsdan, based on Fat2Fit). I'm only a few days in so far and have had some initial gain but i'm going to give it a month I think.

jsp2374

My calories are set at 2151. The F2F number for my maintenance at my goal weight. I have been loosing about a pound a week. Granted I have only been doing this for 2/3 weeks. I am happier and so much more energetic so I can take my daily walks that I like.

JayByrd107

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Heart rate monitors don't work for counting calories throughout the day. You need a bodybugg or fitbit for that sort of thing. A HRM is only meant to estimate calories burned when the heart is at a hightened rate for an extended period of time (exercise).

eden2004

So according to Fit2Fat, my goal weight's sedentary calorie intake is 1756. I workout 4 days a week. Should I leave it on 1756 and then eat back my exercise calories?

sleepytexan

So according to Fit2Fat, my goal weight's sedentary calorie intake is 1756. I workout 4 days a week. Should I leave it on 1756 and then eat back my exercise calories?

You could, or eat between the range of 1756 and the next activity level up.

eden2004

So according to Fit2Fat, my goal weight's sedentary calorie intake is 1756. I workout 4 days a week. Should I leave it on 1756 and then eat back my exercise calories?

You could, or eat between the range of 1756 and the next activity level up.

And then not eat my exercise calories?

JakinsandPeykins

BTW, there are women on here eating over 1600 calories: but only the smart ones.

^^This! Love it

sleepytexan

So according to Fit2Fat, my goal weight's sedentary calorie intake is 1756. I workout 4 days a week. Should I leave it on 1756 and then eat back my exercise calories?

You could, or eat between the range of 1756 and the next activity level up.

And then not eat my exercise calories?

right. depends on your activity level. if you have a consistent schedule of exercise, you will be fine just going with TDEE, however if you are inconsistent with exercise, you will be better off to go with BMR plus exercise calories if you are still looking to lose, or maybe BMR + 250 + exercise calories; just tweak it for you.

The ideal situation is to maximize the calories that you can eat without gaining weight. Also, a lot depends on what type of exercise you do.

In my case I find that while heavy weight lifting creates a relatively small cardio burn (about 250), it requires MUCH more high-protein high-calorie fuel (food) than a 600-calorie-burn in spin. In my case, I will eat the same 1850-2271 each day, regardless of whether I lift and burn 250, spin and burn 600, or rest and burn nothing. For me the actual amount I eat between 1850-2271 is purely dictated by hunger. If I want 2200 on rest day and 1850 on spin day, so be it. BTW, my BMR is 1317.

I am eating more now lifting 3x week and cardio appx 3 hours week, than when I used to only do cardio 13.5 hours per week. I have not gained, and am hopefully recompositioning (is that a word?) my body to increase lean muscle % and decrease body fat%.

Edit: interestingly, when I was doing 13.5 hours/week cardio (prior to a ski accident on Feb 5th), I would have categorized myself in the very active category. However since starting heavy weight training and drastically reducing the number of hours I work out, I actually find that my 6 hours/week current training is WAY more strenuous and requires way more protein and food than my old 13.5 hour schedule. The type of training you do makes a difference.

eden2004

Is the 1756 the BMR for a 150 pound female of my age then?

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1756
Lightly Active (light exercise/sports 1-3 days/wk) 2012
Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
Very Active (hard exercise/sports 6-7 days/wk) 2524
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

psuLemon

Is the 1756 the BMR for a 150 pound female of my age then?

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1756
Lightly Active (light exercise/sports 1-3 days/wk) 2012
Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
Very Active (hard exercise/sports 6-7 days/wk) 2524
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

1756 is your TDEE if you don't exercise or do a lot of walking. If you look at the webpage, it will say according to the harris benedict formula, your bmr will be XXX.. But it should be about 1463.

eden2004

Is the 1756 the BMR for a 150 pound female of my age then?

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1756
Lightly Active (light exercise/sports 1-3 days/wk) 2012
Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
Very Active (hard exercise/sports 6-7 days/wk) 2524
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

1756 is your TDEE if you don't exercise or do a lot of walking. If you look at the webpage, it will say according to the harris benedict formula, your bmr will be XXX.. But it should be about 1463.

So what do you think I should set my calories at? I do cardio 3-4 times a week, usually 30-60 minutes a pop.

Mommyof3texans

Great thread, I'm going to try this!! One question... I still want to track here on MFP and am curious what ratio of protein/carbs/fat you all have set?

lilsassymom

double post..oops!

lilsassymom

Great thread, I'm going to try this!! One question... I still want to track here on MFP and am curious what ratio of protein/carbs/fat you all have set?

For fat loss plans set up macros to 30% protein, 30% fat, 40% carbs. This % is only because MFP wont allow single %.
I found the info from here: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map
:flowerforyou:

shesapear

I am not sure exactly how this program puts it but I was reading around on the forum and found a group called eat more to lose weight and I raised my calories based on those cals (I think the information was from the New Rules of Lifting for Women) and I have seen results just with bumping my cals up. I went from 1200 to 1600. This Fat 2 Fit states I should eat about 1705.

I also had a Bod Pod body fat testing done. I entered my measurements into the calculator using the Military Body Fat Calculator and my results were pretty similar to the output I received. However the Bailey Body Fat test was different by 5%.

Not telling anyone what to do or believe just sharing my experience