Advice

doonesbury

TDEE = 2225

BMR = 1389

I dont know how much to eat!

I am SO confused!!!

HELP!!!!!!!!

LOL yes, I want to lose weight. Though total fitness is my primary goal.

StarryEyed500

Eat somewhere between the two. Start at 1800, if that doesn't work, go to 1700. If that doesn't work, go to 1600 and so on till you either start losing 1lb a week or hit your BMR.

Edit - that's assuming you are wanting to lose weight lol

TavistockToad

MFP will tell you how much to eat if you fill in all ur details....

doonesbury

MFP gave me 1240/net/day. Everything I read in forums says thats too low!

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doonesbury

Female

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ironanimal

If you want to maintain or improve your fitness and strength whilst losing fat, cut 15% of your calories a day from your TDEE. From 2225, that gives you 1890 calories a day. Try and eat 1g of protein per lb of your eventual goal weight - more is fine. So if your goal is 120lbs, eat 120g a day.

In a week, this will give you a 2345 calorie deficit - about 0.8lbs a week if my maths is correct.

DataBased

I read about this in a different thread today. If you want to validate the numbers that MFP gives you, try doing this:

Go to http://www.fat2fitradio.com/tools/mbf/ and let it calculate your military body fat count.

Then, go to http://www.fat2fitradio.com/tools/bmr/ to calculate your basal metabolic rate. That page will tell you how many calories you have to consume to maintain where you currently are, without doing any exercise. If you aren't sure what your goal weight should be, try using this page: http://www.fat2fitradio.com/tools/ibw/

If you have a desk job, where you sit all day, you have a sedentary lifestyle. To determine what your daily net deficit should be, it's 20% of the number associated with the type of lifestyle you have.

Use MFP to track your nutrition and add your exercise in as you do it. Try to keep your NET calorie deficit to the calculated amount and you should average a loss on the scale each week.

Hearts_2015

Try and eat 1g of protein per lb of your eventual goal weight - more is fine. So if your goal is 120lbs, eat 120g a day.

Didn't know this, thanks, hadn't realized you go by your goal weight so I appreciate you sharing.:happy:

ironanimal

Try and eat 1g of protein per lb of your eventual goal weight - more is fine. So if your goal is 120lbs, eat 120g a day.

Didn't know this, thanks, hadn't realized you go by your goal weight so I appreciate you sharing.:happy:

The protein is primarily to facilitate muscle growth and repair, so there's really little point in eating more than what is needed for your entirety at the end game. Protein is hard for some people, so this is a good way to make sure you're getting enough without feeling overburdened. For instance, if I was to eat 1g per lb at the moment, it's over 270gs of protein. Which is just too damn high.

doonesbury

Go to http://www.fat2fitradio.com/tools/mbf/ and let it calculate your military body fat count.

Then, go to http://www.fat2fitradio.com/tools/bmr/ to calculate your basal metabolic rate. That page will tell you how many calories you have to consume to maintain where you currently are, without doing any exercise. If you aren't sure what your goal weight should be, try using this page: http://www.fat2fitradio.com/tools/ibw/



This is great! Thanks!!

doonesbury

If you want to maintain or improve your fitness and strength whilst losing fat, cut 15% of your calories a day from your TDEE. From 2225, that gives you 1890 calories a day. Try and eat 1g of protein per lb of your eventual goal weight - more is fine. So if your goal is 120lbs, eat 120g a day.

In a week, this will give you a 2345 calorie deficit - about 0.8lbs a week if my maths is correct.

Good stuff! Thanks!