Major sucess with higher calories!
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bump0
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so if my goal is 1400 cals but i usually burn a thousand in the gym how much would I eat? i need help! Im new to all this net calorie stuff and eating back calories and what not someone please help me !0
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so if my goal is 1400 cals but i usually burn a thousand in the gym how much would I eat? i need help! Im new to all this net calorie stuff and eating back calories and what not someone please help me !
Quick and dirty answer would be 2400.
Back awake now, hope you didn't hit your head on the way to the floor?
But, is that 1000 calorie burn at all accurate?
Based on machine estimate, MFP, other database of exercises?
Or probably the closest you can get, heart rate monitor? Which is not required, but many find useful to nail that figure since it does mean how much they eat back.
As this thread is discussing, that 1400 is probably good 400 under your BMR, metabolism for life functions if you were in a coma. Don't feed it, or have exercise get the calories first, and it will have to slow down.
Now all your daily activity doesn't burn as much on a slower metabolism.
So you slowed your weight loss potential, and possibly with exercise that intense, torn down muscle.0 -
yes i have a heart rate monitor to let me know what im doing im following your guides right now as a matter of fact0
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Ive bumped up my calories and feel as if Im eating like a wilderbeast lol but what if your not hungry and you have something like 400-600 cals to go at the end of your day?
Do you just force it down?
Calorie dense foods, and fill in the day with more snacks or slightly bigger meals so you don't reach the end so high.
You might also just increase 200 a day for the first week, 200 the next, ect.
if body was used to eating lower, you don't want it viewing this extra food as gifts to hold onto, but to increase metabolism.
Almonds are great for energy, peanut butter. guacamole, ect.
Im liking the 200 per day idea. The tummy isnt agreeing with all this food thats for sure....Very bloated.
Thank you for your feedback0 -
BUMP!0
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Im liking the 200 per day idea. The tummy isnt agreeing with all this food thats for sure....Very bloated.
Thank you for your feedback
For help with bloat,
Drink water
Take a probiotic pill (no calories)
Drink water
After 2 weeks of eating higher cals the body will regulate and you should be fine.0 -
This is great! I was wary of that myself about 3 years ago, and after all else had failed, I decided to try it and the first week, lost 2 pounds!0
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I've been stuck at plateau for what feels like forever.
If upping my protein this week hasn't worked then I'm giving this a go. I may need someone to give me a little guidance though.0 -
bump!
Thanks for this post...I have had success since the first of the year by losing 40 and eating around 1200 calories per day and not eating those workout calories back...but this makes sense. I am going to up my intake to 1600 and see how this goes
I like the idea of being able to eat more. Although by eating 1200, smaller portions every 2 hours, I did not feel like I was starving myself... BUT there are some nights I go to bed and think, man, I am soooo hungry! Hopefully 1600 per day will put a stop to the hunger feelings at night!
Good luck everyone!
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Ok...so i went to the Fat 2 Fit website and did all the cals.
So someone please help guide me!!! Pretty pretty please!
Here's the stats:
Entered information: 32 year old female, 65 inches tall, weighing 162 pounds.
From the information that you entered, you'd like to weigh 140 lbs.
Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 43.3%, you have a lean body mass of 92 lbs., and your BMR is 1273 calories.
BMR 1273
BF% 43.3%
From the chart:
Moderately Active (moderate exercise/sports 3-5 days/wk) 2199
So...please tell me what this means?
MFP has me eating 1,300 cals a day. I do workout. Why does this all have to be so confusing...? :grumble:
So...I keep rethinking this in my goofy brain...
If I don't workout, just eat my 1,300 cals a day and that's ok?
And if I DO workout then I need to UP my cals to 1527 PLUS eat back my workout calories?
I feel like I have this all jumbled in my brain! Or is this saying that 1,300 is not enough period and I need to eat more?
Why does MFP calculate this soo low? This is supposed to be a helpful site and I'm finding alot of confusion. It is interesting that in various other boards there a lengthy discussions on eating back your workout calories, etc... Some say do, some say don't.
I do understand the body needs fuel, but it seems so backwards in my head.0 -
So...I keep rethinking this in my goofy brain...
If I don't workout, just eat my 1,300 cals a day and that's ok?
And if I DO workout then I need to UP my cals to 1527 PLUS eat back my workout calories?
I feel like I have this all jumbled in my brain! Or is this saying that 1,300 is not enough period and I need to eat more?
Why does MFP calculate this soo low? This is supposed to be a helpful site and I'm finding alot of confusion. It is interesting that in various other boards there a lengthy discussions on eating back your workout calories, etc... Some say do, some say don't.
I do understand the body needs fuel, but it seems so backwards in my head.
You eat same amount every day. Workout days it's too low, non-workout days makes it up.
Why does MFP calculate so low? Because you selected too aggressive of a weight loss goal. It did suggest 1lb weekly. You also selected the activity level where the math started from. Too many think they are helping themselves by selecting sedentary.
If you truly understand what BMR is, this makes sense.
You eat 1300.
BMR is 1200.
Exercise 700.
Left for BMR - 600 cal for actual use. It has to slow down to what it is getting left with.
Do that constantly, and that's what it is at eventually. May take 3 days to 3 weeks, depending on how fast your body drops it. Yoyo dieting, faster. Big undercut, faster, big difference in previous eating, faster.
Now with metabolism running at about 50% of what it was, ALL your daily activity and exercise uses less calories too. You no longer have the deficit that 1300 used to cause. And you could reach the point you no longer have a deficit at all - Plateau time!0 -
For a good fat burning diet you woukd want to set protein and fat at 30% each.
It sets the stage fir fat loss.
Wow, 30% fat. I think MFP has me at 15%, which is hard to stay under since I love avocados and all other healthy fats. Would this be the same since I do tons of cardio?0 -
Can I ask how much exercise do you do?0
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I'm sorry - LOL. I have read every post in this thread - and I am really trying to figure this out on my own - but I still don't know what the hell I should be eating. I went to the websites and did all the calculations and here is what they came up with.
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393 (I do the 30 DS at LEAST 5 times a week...)
TDEE = 2761
TDEE - 20% is 2199
So, I am supposed to be eating 2199 Calories per day, plus my exercise calories? Is this right? MFP has it set at 1220...0 -
May i ask who /what is helloitsdan?0
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He's just another member of MFP.com that is helping everyone else try to figure this out. 0
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I'm sorry - LOL. I have read every post in this thread - and I am really trying to figure this out on my own - but I still don't know what the hell I should be eating. I went to the websites and did all the calculations and here is what they came up with.
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393 (I do the 30 DS at LEAST 5 times a week...)
TDEE = 2761
TDEE - 20% is 2199
So, I am supposed to be eating 2199 Calories per day, plus my exercise calories? Is this right? MFP has it set at 1220...
So just in case I was right - I started to update the above information into MFP to adjust my goals - It says i will only have a 21 calorie deficit, and I won't lose any weight!?!? What am I doing wrong? :explode:0 -
I'm sorry - LOL. I have read every post in this thread - and I am really trying to figure this out on my own - but I still don't know what the hell I should be eating. I went to the websites and did all the calculations and here is what they came up with.
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393 (I do the 30 DS at LEAST 5 times a week...)
TDEE = 2761
TDEE - 20% is 2199
So, I am supposed to be eating 2199 Calories per day, plus my exercise calories? Is this right? MFP has it set at 1220...
Thank you for posting this...as you can see I too am trying to figure this out! Oh the challenges!0 -
Perfect time to read this, I feel like if i eat 1800 plus calories a day ill gain all 42 lbs back but i just recently up my calories. Im at 1459 right now but still its hard even eating that much...so we shall see! This encouraged me alot more...thanks 0
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I'm sorry - LOL. I have read every post in this thread - and I am really trying to figure this out on my own - but I still don't know what the hell I should be eating. I went to the websites and did all the calculations and here is what they came up with.
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393 (I do the 30 DS at LEAST 5 times a week...)
TDEE = 2761
TDEE - 20% is 2199
So, I am supposed to be eating 2199 Calories per day, plus my exercise calories? Is this right? MFP has it set at 1220...
So just in case I was right - I started to update the above information into MFP to adjust my goals - It says i will only have a 21 calorie deficit, and I won't lose any weight!?!? What am I doing wrong? :explode:
That is correct, you eat at 2199 daily. That already includes exercise calories, so no need to eat it back.
Take a typical workout day minus known calories burned, right down there near current BMR.
Why is MFP calc wrong? Because you still told them sedentary perhaps? Actually, even if you told them Very Active it would be wrong.
Biggest reason is they don't know about the exercise calories, they are still expecting you to enter those and then give credit.
Their math will always be off. They do their math on daily maintenance NOT including exercise, you just did.
You'll just have to keep in the back of your mind.
Better estimated TDEE 2761 minus eating 2199 is 562 deficit daily, or 1.1 lb weekly.0 -
I'm sorry - LOL. I have read every post in this thread - and I am really trying to figure this out on my own - but I still don't know what the hell I should be eating. I went to the websites and did all the calculations and here is what they came up with.
Lean Body Mass = 109.6
Fat Body Mass = 106.4 pounds of FAT ON MY BODY!!! EWWWWW
BF% = 49.3% again, EW
BMR = 1450
Number of Calories suggested to eat = 2393 (I do the 30 DS at LEAST 5 times a week...)
TDEE = 2761
TDEE - 20% is 2199
So, I am supposed to be eating 2199 Calories per day, plus my exercise calories? Is this right? MFP has it set at 1220...
Thank you for posting this...as you can see I too am trying to figure this out! Oh the challenges!
Do exactly what she did.
Calc out to TDEE-20%
That is eaten daily, no exercise eat back.0 -
Good morning! I just had to post about the sucess I have had with eating a higher calorie diet!
I started here at MFP the 1st of January and was given the 1200 calorie plan most of us get set up with. I exercised 4 times a week and at the end of the month, I had gained 3#! Sooo discouraged!
I read through the forums, looking for clues. Looking for hope. I read a few peoples posts about eating enough to lose weight and I thought they had lost their minds. I mean, you have to starve to lose weight right? Even at 1200 calories, I was only netting about 800-900 because I wasn't eating back my exercise calories. In my mind, I figured the weight ought to be falling off of me! How wrong I was!!
I contacted hellitsdan and had him run my numbers to see what was up. He immediately set me up with the minimum of 1800 calories and said my TDEE was 2250. No way! I cried most of the night. It seemed so absurd to think that if I wasn't losing wieght at 800-1000 calories a day, that I would at 1800. Thankfully, I listened and was a good student!
Today marks my 1 month of eating this higher calorie diet and I won't ever go back! As of today, I have lost 4.4#, 6" off various measurements, most off my hips and thighs, and my BF% went from 28% to 24.6%!! Just think what next month may hold!
Anyone who is struggling with a VLCD and isn't finding sucess, please up your calories. You'll have more energy to work out and you won't be hungry!
Good luck to all of you on your weightloss and fitness journeys!
Kathy
who is hellitsdan and where can I find him to run my numbers0 -
Oh, Heybales! Thank you!!!! I finally get it now!!! LOL0
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Good morning! I just had to post about the sucess I have had with eating a higher calorie diet!
I started here at MFP the 1st of January and was given the 1200 calorie plan most of us get set up with. I exercised 4 times a week and at the end of the month, I had gained 3#! Sooo discouraged!
I read through the forums, looking for clues. Looking for hope. I read a few peoples posts about eating enough to lose weight and I thought they had lost their minds. I mean, you have to starve to lose weight right? Even at 1200 calories, I was only netting about 800-900 because I wasn't eating back my exercise calories. In my mind, I figured the weight ought to be falling off of me! How wrong I was!!
I contacted hellitsdan and had him run my numbers to see what was up. He immediately set me up with the minimum of 1800 calories and said my TDEE was 2250. No way! I cried most of the night. It seemed so absurd to think that if I wasn't losing wieght at 800-1000 calories a day, that I would at 1800. Thankfully, I listened and was a good student!
Today marks my 1 month of eating this higher calorie diet and I won't ever go back! As of today, I have lost 4.4#, 6" off various measurements, most off my hips and thighs, and my BF% went from 28% to 24.6%!! Just think what next month may hold!
Anyone who is struggling with a VLCD and isn't finding sucess, please up your calories. You'll have more energy to work out and you won't be hungry!
Good luck to all of you on your weightloss and fitness journeys!
Kathy
who is hellitsdan and where can I find him to run my numbers
Just find his profile - all of the instructions on how to do it yourself are on his profile page. 0 -
Good morning! I just had to post about the sucess I have had with eating a higher calorie diet!
I started here at MFP the 1st of January and was given the 1200 calorie plan most of us get set up with. I exercised 4 times a week and at the end of the month, I had gained 3#! Sooo discouraged!
I read through the forums, looking for clues. Looking for hope. I read a few peoples posts about eating enough to lose weight and I thought they had lost their minds. I mean, you have to starve to lose weight right? Even at 1200 calories, I was only netting about 800-900 because I wasn't eating back my exercise calories. In my mind, I figured the weight ought to be falling off of me! How wrong I was!!
I contacted hellitsdan and had him run my numbers to see what was up. He immediately set me up with the minimum of 1800 calories and said my TDEE was 2250. No way! I cried most of the night. It seemed so absurd to think that if I wasn't losing wieght at 800-1000 calories a day, that I would at 1800. Thankfully, I listened and was a good student!
Today marks my 1 month of eating this higher calorie diet and I won't ever go back! As of today, I have lost 4.4#, 6" off various measurements, most off my hips and thighs, and my BF% went from 28% to 24.6%!! Just think what next month may hold!
Anyone who is struggling with a VLCD and isn't finding sucess, please up your calories. You'll have more energy to work out and you won't be hungry!
Good luck to all of you on your weightloss and fitness journeys!
Kathy
who is hellitsdan and where can I find him to run my numbers
He doesn't run numbers anymore because it's all too easy to run yourself. Just look up this page in fact and see several that did it, what they got, and what they are setting.0 -
I am following this post and find it very interesting. Are there any suggestions as to what kind of food is best when trying to increase calories?0
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Thank you for this.0
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bump0
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Interesting information here. Recently started raising my cals and hoping for the equilibrium to set in so I can start losing again. Been plateauing for a while and still have quite a bit to lose.
Side note: Does anyone else think "Helloitsdan" looks kind of like Linus Roache? Bruce Wayne's father from Batman Begins? :http://www.imdb.com/name/nm0730070/. lol0
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