BMR, IDEE, MFP recs, OH MY! Help, please!

angebrun

I've been on MFP since August and did fairly well (29 pounds lost) from then until January- not HUGE losses, but slow and steady, which I was happy with. I ate my MFP recommended calories and ate back my exercise calories.

so, like many, I have hit the dreaded plateau and haven't lost any weight for over a month (actually I go back and forth between 251 and 255 each week), so I'd like to shake things up a bit. I've read TONS on here about ways to break the plateau, and based on what I've read, I think I'd like to try to do my own calculations, rather than the MFP recs.

My issue is that I've done this a bunch of different ways and get a calorie swing from 1760-2295- that seems like a huge range to me, and I'd like to narrow it down a bit. I'm trying the calculations that include fitness rather than adding exercise calories and eating them back (I bought a HRM but it tends to double MFP and the machines calorie estimate, so I'm anxious that it's not the most accurate, hence the attempt to switch to IDEE which would include the exercise calories rather than adding them after the fact).

Here's my deal
5'9, 34 years old, 251 lbs (SW 280).
My job is primarily sedentary, however I exercise every day. I vary it up between elliptical for 35-40 minutes, couch-to-5K training for around 30 minutes, zumba for 55 minutes, a step fitness tape for 40 minutes, or for a "relaxing" workout, walk away the pounds dvd for 40 minutes.

Most days I only do one exercise, but occasionally I'll do two (such as couch to 5K and zumba). I generally exercise every day, if only walking on the treadmill for 30 minutes. I try to keep my heart rate between 70-85%.

So- my first step was changing my MFP activity level to 3/4 (moderate activity), that gave me 1760, I found an IDEE calculator online (fitness frog) which gave me 2961-1000/day for a 2 lb a week loss, 1961. I also hand-calcluated (well, I did use a calculator) my IDEE using a formula, which gave me 3295-1000 for 2295.

Sorry this is so long- but thoughts about the huge range? Is there a "best way" to calculate IDEE?

deekaydee

I'm not sure anyone will really be able to answer you accurately, as all calorie estimates are just that -- estimates. You may have to play with it to find out what works for you.

How many calories have you been eating up until now?

breeanreyes

It sounds like you need to add strength training. The more muscle you have the more calories your body burns while sedentary.

angebrun

I'm not sure anyone will really be able to answer you accurately, as all calorie estimates are just that -- estimates. You may have to play with it to find out what works for you.

How many calories have you been eating up until now?

Yeah, I wish the estimates were a little closer together

I've been doing 1390 (based on MFP calculations) but also eating back my exercise calories, so realistically eating around 1800-2000 (I try to always keep my net within 200 points- so I don't drop net below about 1200).

deekaydee

1800-2000 seems like a reasonable amount to eat -- do you think you are measuring portions accurately?

You might just want to try upping your calories to "maintenance" for a while -- (whatever that is -- maybe eat about 2200-2500 daily) -- then go back down and see if that helps? That is what I did to break my plateau.

At any rate, congrats on your nearly 30 lbs so far, that is terrific progress! Hang in there!

jeccalou

I've been on MFP since August and did fairly well (29 pounds lost) from then until January- not HUGE losses, but slow and steady, which I was happy with. I ate my MFP recommended calories and ate back my exercise calories.

so, like many, I have hit the dreaded plateau and haven't lost any weight for over a month (actually I go back and forth between 251 and 255 each week), so I'd like to shake things up a bit. I've read TONS on here about ways to break the plateau, and based on what I've read, I think I'd like to try to do my own calculations, rather than the MFP recs.

My issue is that I've done this a bunch of different ways and get a calorie swing from 1760-2295- that seems like a huge range to me, and I'd like to narrow it down a bit. I'm trying the calculations that include fitness rather than adding exercise calories and eating them back (I bought a HRM but it tends to double MFP and the machines calorie estimate, so I'm anxious that it's not the most accurate, hence the attempt to switch to IDEE which would include the exercise calories rather than adding them after the fact).

Here's my deal
5'9, 34 years old, 251 lbs (SW 280).
My job is primarily sedentary, however I exercise every day. I vary it up between elliptical for 35-40 minutes, couch-to-5K training for around 30 minutes, zumba for 55 minutes, a step fitness tape for 40 minutes, or for a "relaxing" workout, walk away the pounds dvd for 40 minutes.

Most days I only do one exercise, but occasionally I'll do two (such as couch to 5K and zumba). I generally exercise every day, if only walking on the treadmill for 30 minutes. I try to keep my heart rate between 70-85%.

So- my first step was changing my MFP activity level to 3/4 (moderate activity), that gave me 1760, I found an IDEE calculator online (fitness frog) which gave me 2961-1000/day for a 2 lb a week loss, 1961. I also hand-calcluated (well, I did use a calculator) my IDEE using a formula, which gave me 3295-1000 for 2295.

Sorry this is so long- but thoughts about the huge range? Is there a "best way" to calculate IDEE?

jeccalou

Whoops.

I think you have done a great job with the calculations. So many folks don't get in to the nitty gritty numbers. I think the mfp value at 3/4 active is probably a bit low based on all the exercise activity you do. I would split the diffence and start at 1850 to 2000 and revealuate after 3 to 4 weeks.

I have found it really helpful to set my mfp daily goal to my estimated tdee maintenance and track it on a weekly basis.

angebrun

Thanks

aprilgicker

I do think you should add some kind of resistance training. even if it is 10lbs doing flys while walking. your body is bored. There are also extreme Zumba classes that have hand weights. I have seen those classes these ladies are dancing nonstop for 55 minutes with weight socks and wristlettes. It is even set at a faster pace. WOW!