Calorie intake question - I hesitate to ask!

swilk627

So, I have a calorie intake question - don't shoot me!

I started my journey at the beginning of the year. Like many people, I just cared about weight loss. I was all about calorie deficits and insane amounts of cardio. I've been eating about 1400 calories a day (plus some of my exercise calories).

However, my eyes have recently been opened and I've entered the world of heavy lifting. I want to build muscle. I know that happens at a calorie surplus. However, I still have lots of fat to lose. Three weeks ago my body fat percentage was at 31.7%. Blech!

I'm just having a hard time wrapping my brain around what my diet should look like now that I'm lifting. Should I keep my calories at 1400 (which is right around my BMR) until I lose more fat? Should I up my calories? How much? Should I only eat significantly more on the 3 days a week I lift and keep the other days at 1400?

Rae6503

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

swilk627

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

MFP is kind of wonky for me ---- I had to manually set it to 1400. For 1 pound, 1.5 pounds, and 2 pounds (not that I would choose that), MFP gives me 1200. For 0.5 pounds, it gives me 1410.

b0t23

you can still build muscle on a calorie deficit as long as it is not a big calorie deficit.

I have only lost a few pounds a month the last 2 months but have gotten considerably skinnier which means I have built muscle and lost body fat.

Rae6503

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

MFP is kind of wonky for me ---- I had to manually set it to 1400. For 1 pound, 1.5 pounds, and 2 pounds (not that I would choose that), MFP gives me 1200. For 0.5 pounds, it gives me 1410.

Ah, it's weird for me too. I have to set it to "very active to get it right".

I've had friends who were successful using this: http://en.wikipedia.org/wiki/Harris-Benedict_equation

But you have to decide if you want to include your exercise calories in the calculation (then you don't get to eat them later), or not, and eat them when you earn them (I like it this way but others would rather just eat at a steady rate).

swilk627

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

MFP is kind of wonky for me ---- I had to manually set it to 1400. For 1 pound, 1.5 pounds, and 2 pounds (not that I would choose that), MFP gives me 1200. For 0.5 pounds, it gives me 1410.

Ah, it's weird for me too. I have to set it to "very active to get it right".

I've had friends who were successful using this: http://en.wikipedia.org/wiki/Harris-Benedict_equation

But you have to decide if you want to include your exercise calories in the calculation (then you don't get to eat them later), or not, and eat them when you earn them (I like it this way but others would rather just eat at a steady rate).

Interesting! That put my BMR at 1677. Way different than I thought it was.

Rae6503

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

MFP is kind of wonky for me ---- I had to manually set it to 1400. For 1 pound, 1.5 pounds, and 2 pounds (not that I would choose that), MFP gives me 1200. For 0.5 pounds, it gives me 1410.

Ah, it's weird for me too. I have to set it to "very active to get it right".

I've had friends who were successful using this: http://en.wikipedia.org/wiki/Harris-Benedict_equation

But you have to decide if you want to include your exercise calories in the calculation (then you don't get to eat them later), or not, and eat them when you earn them (I like it this way but others would rather just eat at a steady rate).

Interesting! That put my BMR at 1677. Way different than I thought it was.

Oh, I forgot the next step, once you figure out your TDEE with that equation, you subtract 10-20% or so, and eat that.

swilk627

You don't have that much to lose. What I'd do is set your MFP goal to a half pound a week, and see what happens. If you lose more than that, up your activity level. You should weight training while losing weight. It preserves your muscle and builds your strength. A smaller calorie deficit will help with both of these things as well.

MFP is kind of wonky for me ---- I had to manually set it to 1400. For 1 pound, 1.5 pounds, and 2 pounds (not that I would choose that), MFP gives me 1200. For 0.5 pounds, it gives me 1410.

Ah, it's weird for me too. I have to set it to "very active to get it right".

I've had friends who were successful using this: http://en.wikipedia.org/wiki/Harris-Benedict_equation

But you have to decide if you want to include your exercise calories in the calculation (then you don't get to eat them later), or not, and eat them when you earn them (I like it this way but others would rather just eat at a steady rate).

Interesting! That put my BMR at 1677. Way different than I thought it was.

Oh, I forgot the next step, once you figure out your TDEE with that equation, you subtract 10-20% or so, and eat that.

Gotcha. So, does that mean that around 1677 will eventually be my maintenance or is that something completely different?

methodless

I'm no expert, and I just joined this site last week, but I am in the same boat as you.
I want to lose fat and at least build or preserve muscle.

The approach I have been going for based on my research is that I am keeping a deficit, but increasing my protein intake. I figure when I burn calories, it's a combination of fat, carbs and protein, so if I replace it with a more ideal blend of fat, carbs and protein, I should reach my goals.

For example yesterday, I spent 75 minutes on the elliptical in addition to a couple of weight exercises. The net result was 934 calories burnt. I've been led to believe that carbs are burnt first, then fats, then proteins. I refuse to believe that it is in perfect efficiency ie That my first gram of protein was not burned before my last gram of carb. Had I been hungrier as a result of all of that, I likely would have replenished more of my protein to make up for the loss.

In short, I am adjusting my protein intake upwards and my carb intake downwards to achieve this goal. A good blend from what I have read is take your goal weight and allow 1g per lb protein and .5g per lb of fat and adjust carbs based on activity accordingly.

nutandbutter

http://www.myfitnesspal.com/topics/show/491087-my-gift-excel-spreadsheet-for-bmr-tdee-cut-build-and-ma

You can download the above and just enter your numbers. However, since you know your body fat percentage (and as long as it's accurate) I would use the Katch McArdle calculation instead. The link below is full of great info (may be a little overwhelming) and shows the different ways of calculating.

http://www.emma-leigh.com/basics_calorie_needs.html