Here's why you're not losing weight! Follow this equation!

sar123bear

Hmmmm it's still not happening for me. My sedentary BMR of 1766, less the 500 = 1266. My calorie intake is between 1200 & 1300 per day and my carb, protein and fat ratios fall roughly in line with the pie chart recommendations. I've been using the app for 4 weeks and not lost so much as an ounce.
Obviously, I'm going wrong somewhere but don't know where/how?
Any suggestions
:grumble:

Your numbers will vary greatly based on your situation…

Here’s my thread on the subject, I address exercise and breastfeeding in my post as well: http://www.myfitnesspal.com/topics/show/549124-eat-more-not-less-especially-for-new-moms-even-while-br

I give you two ways to calculate, one easy, one complex… the easy way is **very straightforward** just go to http://www.freedieting.com/tools/calorie_calculator.htm and enter your info – you’ll be given the figures you should not exceed (TDEE or Maintenance), the figure you should shoot for (fat loss), and the ultimate low that you should not be at or below for any great period of time to avoid plateaus (extreme fat loss)- this number is usually equivalent to your BMR - Eating at or below your BMR will cause you to burn lean muscle mass.

Simply put, this doesn’t have to be hard… Set up your goals custom to match the fat loss figure and record your exercise calories via MFP exercise diary and you’ll be in business.

Keep in mind it is normal to see up to a 4 lb weight gain at first just from your body adjusting to the new way of eating. Give it a fair month trial - you'll be glad you did. :-)

BaconMD

Okay I just want confirmation that I have this down right....Sorry to dumb it down so much.

MFP set me up with a 980 cal deficit a day to lose 2 pounds per week. This gave me 1200 calories a day to eat.
I started p90x and burn 500 calories a day doing this exercise.
This means I should eat 1700 calories a day and I still keep my 980 deficit which means I still should be on track to lose 2 pounds a week.

Correct????

You only have 21 lbs to goal, and you're shooting for 2lbs per week? Doesn't seem realistically healthy, to be honest.

ReneeElizabeth26

You only have 21 lbs to goal, and you're shooting for 2lbs per week? Doesn't seem realistically healthy, to be honest.
[/quote]

It doesnt??? I thought 1 to 2 pounds per week was healthy?

Chrissy979

OK, someone help me, I have read several forums all to do with the same thing and I am still confused.

If my BMR shows as 1631( I used the fitness frog site) , and my activity level is Sedentary ( I sit at a desk all day), am I calculating my equations correctly?

1631 X 1.2 = 1957.2 = TDEE
1957.2 - 500 = 1457.2 = Calorie Goal

I would like to lose 1.5 to 2lbs per week, I have 50-60 lbs to lose. I have been trying to stay within 1200 calories, including my excersising as that is what MFP stated. Should I actually be eating closer to 1400 calories?

Your calculations look good (based on my experience... I am NOT a doctor or dietician)! I would suggest upping your calorie goal to 1450 (eat back any exercise too). Make sure your additional calories are made up of lean proteins and good fats (chicken, fish, nuts, dairy, etc.). And DON'T despair after one week where you may or may not lose (possibly even gain that first week). Your metabolism needs some time to adjust and consistency (plus patience) are all you need. You can do it!!!

Great Thank you I will give this a try, I just wanted to make sure I was doing my calculations right, I don't want to start eating more just to find out I did the calculations wrong!

KayMarissa

:smokin:

BaconMD

It doesnt??? I thought 1 to 2 pounds per week was healthy?

Here, read this: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

You should net at least your BMR to be healthy, and there's a good chance it's over 1200. If you drop 2lbs a week doing that, I'd be surprised.

JakinsandPeykins

bUMP

slimkay1

bump

nutritionwhiz

my question exactly. I'm not sure which activity level to use.

blandwriter

I'll just say this -- as someone with close to 200 pounds to lose, having adopted the MFP way since late January, I've noticed that the more I restrict calorie-wise, i.e., the farther away I am from achieving the overall calorie goal on any given day, the less I lose.

What this tells me is that the more extreme I am, the less successful I am. The more I achieve a balance with food (and, to a much lesser degree right now, exercise), the more I see results on the scale.

Escarda

My BMR is about 1,500... My activity level is sedentary.. So my goal then theoretically should be about 1600 calories..
MFP says my daily goal should be 1,200 calories..

Also i record my average net for each week, and if i gain weight that week its normally because my average for that week went over 1,200 calories a day.
So if i eat my BMR i gain weight.. =S

I really dont understand how it works at all..

Squidgeypaws007

Thanks for the post!!

nutritionwhiz

So I lost 12 lbs in 12 weeks and then stalled....recalculated everything and based on my TDEE-500 calories I increased my calorie goal.......hoping this will help me start losing again as I can tell I have built muscle!

Good luck everyone!

eknobbe

BUMP! to read when im not at work!!

CindyCountingCalories

Bump to read later

angelz_love

I get it...but it still seems crazy to me to eat so many calories. I do remember in my 20's ( wahh! I miss that muscle tone!) I would eat a LOT when I was really active in the gym. I have been eating healthy for a month now. Lost belly fat but no inches off the waist which is what I need to fit my wedding dress grrrr!

kappyblu

bump

tania2287

I am sure others will add. You may not be losing weight because you are not drinking enough water. I really have this problem in the winter.

And, a pound is 3,500 calories. If you maintain your activity, when you eat 3,500 less calories than you burn, you will lose one pound. That is simple math.

Truth is, you don't simply want to loss weight. You want to learn to eat healthy and live right. That is the ultimate goal. So, eating 500 less calories than you burn will have you lose a pound a week. Eating 1,000 less calories will have you lose 2 pounds a week. On Biggest Loser, they lose 10 pounds a week. Yep, you figured it out, they are burning 5,000 more calories a day than they are consuming. I wouldn't do this without a doctor and proper vitamins. But, they have the doctors, the trainers and the dietitians to help them. For the rest of us: eat healthy, burn more than you eat, drink water and exercise.

I total agree with this..and l will be doing this one, thanks for that,...

crudd123

Thanks!

tinamina78

:noway:

I've been quoted...

I want to add a few things to clarify stuff. The "chart" that I posted originally that was quoted was using example numbers of a specific person's BMR. You need to know your BMR for it to work. Conveniently, MFP has a BMR calculator (it's under the Tools tab.) There are also lots of different sites around the internet that have calculators using different formulas, my personal favorite is the Katch-McArdle formula, as that takes individual muscle mass into consideration. Of course, if you don't know your body fat percentage, just stick with the MFP number, it's gonna be close enough.

The full formula I was referring to is "BMR x Activity Factor = TDEE"
TDEE stands for Total Daily Energy Expenditure, which is the total number of calories you burn on a normal day. BMR is the total number of calories you would burn if you were in a coma, in other words, just enough to maintain vital organ function and maintenance. The real goal is to find your BMR, then use that to calculate your TDEE (be honest with your activity level, the only person you hurt lying about it is you,) then NET somewhere between those 2 numbers and you will lose weight.

What does NET mean? It means "Food Eaten - Exercise Calories Burned." This is an important distinction, as most people just pick BMR and decide to just eat that. But, when you burn calories while exercising, you are essentially erasing those calories from your diet for the day. So, if your BMR is 1400, and you choose to eat 1400, and then you exercise and burn 800 calories on a nice long run, then you've only netted 600 calories. Most people will agree that if you eat 600 calories a day without exercising, it's not healthy. Well, netting 600 calories a day is equally unhealthy, as the body doesn't recognize a difference between the too. Either way, it only has 600 calories to run and maintain your vital organs with (when you exercise, your body uses that energy as it happens, it doesn't think about whether it should save some to keep your heart beating, as far as the body is concerned, you aren't on a treadmill, you're running from a tiger, and if the tiger catches you, well, it won't need to worry about keeping your heart beating, anyway.)

So, recap. Use the BMR calculator, and then figure out your TDEE from there. Pick a number between them, and NET it consistently. Lose weight. Enjoy life. :drinker:

Best explanation I've read, hands down. Your written communication skills are exceedingly excellent! :flowerforyou:

JenW0217

Bump ~ read later

babygurl48

bumpity bump!!

prestigegirl

Does this mean that there is no way that I can lose 2 pounds each week? My calories to lose 1 pound a week is 1200ish, so I can't drop that down any lower in a safe way to drop 2 pounds a week...or can I?? HELP, ANYONE!!

embersfallen

bump to read later

leomom72

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SPNLuver83

This is very simple and good to know!!! And at 1750 maintenance calories I need - the 500 I've been right at where MFP put me, which is reassuring because I was worried I may have been under-eating. Thanks!

Bridget0927

Bump thanks

BevP123

Great explanations, thanks so much. Wish I'd seen this years ago instead of being queen of yoyo diets x

Healthy_4_Life2

Bump

Wen37

bump