a little clarification please :)

gablondie

So this is what I came up with for last week using the spreadsheet.


Start Weight date 2/20/12
Daily Goal Calories 2024
Start Weight 202.2
Workout calories 462
Start BMR 1650
Real Net 1562
Food Exercise Net BMR current weight 1650

Monday, February 20 1758 335 1423
Tuesday, February 21 1788 463 1325
Wednesday, February 22 1841 281 1560
Thursday, February 23 1813 462 1351
Friday, February 24 2133 0 2133
Saturday, February 25 2541 372 2169
Sunday, February 26 1950 0 1950
Weekly totals 13824 1913 11911
Daily average 1975 273 1702
End Weight 202.8
End BMR 1653
net above bmr 49

Does my "net above bmr" need to be a low number, higher, or negaitve???? Or I guess what I should ask, should I be trying to net at my current bmr # or my goal bmr #? I have been a yo yo dieter, and my gut instinct tells me my metabolism is slow. Anyhoo thanks for any insight/help

heybales

Daily Goal Calories 2024

Daily average 1975 273 1702
End Weight 202.8
End BMR 1653
net above bmr 49

Does my "net above bmr" need to be a low number, higher, or negaitve???? Or I guess what I should ask, should I be trying to net at my current bmr # or my goal bmr #? I have been a yo yo dieter, and my gut instinct tells me my metabolism is slow. Anyhoo thanks for any insight/help

Yes, 49 avg net above your current BMR is excellent, you'd be hard pressed to nail that better if you tried. So don't worry if you see it float to 200 above some week, or maybe 200 below some week. But you want to aim for above on constant basis.

So yes, the theory is you are eating at future BMR plus activity levels at future calorie burn estimate, total future maintenance.

Those spot checks are for you to confirm that indeed, your current BMR is protected from slowing down because on daily avg, it sees enough energy coming in.
So even though you had 4 days below and well below current BMR, you had enough make up days.

I'd say you nailed it right.

Now of course, if this was a week with a missed workout, or not eating at the planned level yet because of raising calories slowly (though 50 away on avg is excellent), then you might examine those activities more and confirm you got stuff included and stuck where it should be.

At this point, if this was a typical week you plan on doing week after week, keep it up and don't even worry about another spot check unless you change routines.

You've set it and can forget it. Except the food logging!

Regarding the no movement, many reasons, might check out Topic http://www.myfitnesspal.com/topics/show/477676-ongoing-results near the bottom for a list.

gablondie

Thank you!