question: about what to do with calorie intake

Cwilliams8676

My diet is pretty good. I eat well often I work out for about 90 minutes every day but Saturday I weigh 217 currently I consider myself active as Im always moving with 7 children working out ect Maybe I'm lightly active? I am 5'7 and want to weigh abot 155 or so Ill know when I get there. Anyway I had some people suggest I should eat around 1200, MFP says around 1710. My BMR is 1690 I need 2490 calories a day with my activity level. Id like to lose one pound a week or so maybe more. but 1 pound would be great! So how many calories should I eat?

StarryEyed500

... MFP says around 1710...

I'd start here and see how you get on. Try not to eat below your BMR as that's how much you need just to survive.

For a pound, you could even go as high as 1900 based on your activity level

carrie_eggo

I need 2490 calories a day with my activity level. Id like to lose one pound a week or so maybe more. but 1 pound would be great! So how many calories should I eat?

1 pound of fat is 3500 calories. If you are -3500 calories for the week you lose 1 pound. So take 500 calories off of your maintenance (which you stated is 2490) * 7 days a week = 1 pound.

2490-500 = 1990. You should eat 1990 calories a day. HOWEVER, when you calculated your maintenance calories, did this include your daily exercise? Or is the 2490 what your maintenance would be if you didn't exercise? If the latter is the case, then you would eat back your exercise calories too. If you included exercise in your maintenance calculation, then you would not.

ETA: If you ate 1700 calories a day you'd lose about 1.5lbs a week. This is assuming your calculation of your maintenance/TDEE is fairly accurate.

Cwilliams8676

At 155, my net calories need to be 1,930. And at my current weight it say to maintain at my weight i need a net calorie of 2310 My BMR is 1712 exacly according to MFP
So should i eat back my exercise calories since i calculated at a active rate?

carrie_eggo

At 155, my net calories need to be 1,930. And at my current weight it say to maintain at my weight i need a net calorie of 2310 My BMR is 1712 exacly according to MFP
So should i eat back my exercise calories since i calculated at a active rate?

It looks like you use a 1.35 activity factor. So if you workout 90 minutes a day and it's more than just walking (circuit training, HIIT, lifting, running, etc), then yes, I would eat at least 1/2 if not most of them back. (I worked some numbers before posting this, so I'm not just giving blind advice here.)

Again, this assuming that the BMR calculation is fairly accurate. If it's not, then your whole calculation can be skewed....

jacksonpt

1 pound of fat is 3500 calories. If you are -3500 calories for the week you lose 1 pound. So take 500 calories off of your maintenance (which you stated is 2490) * 7 days a week = 1 pound.

2490-500 = 1990. You should eat 1990 calories a day. HOWEVER, when you calculated your maintenance calories, did this include your daily exercise? Or is the 2490 what your maintenance would be if you didn't exercise? If the latter is the case, then you would eat back your exercise calories too. If you included exercise in your maintenance calculation, then you would not.

ETA: If you ate 1700 calories a day you'd lose about 1.5lbs a week. This is assuming your calculation of your maintenance/TDEE is fairly accurate.

It looks like you use a 1.35 activity factor. So if you workout 90 minutes a day and it's more than just walking (circuit training, HIIT, lifting, running, etc), then yes, I would eat at least 1/2 if not most of them back. (I worked some numbers before posting this, so I'm not just giving blind advice here.)

Again, this assuming that the BMR calculation is fairly accurate. If it's not, then your whole calculation can be skewed....

Yep and yep.

akjmart2002

You might consider having your BMR measured by a professional. I had this done and found that my BMR was almost 300 calories smaller than most of the calculators out there. If I had not done this, I would have lost weight much slower or not at all.

flong1975

This is a helpful board! Thanks for posting!

Cwilliams8676

I decided after much research I will stay o 1800 calories a day and not eat my calories. I usually jog, use the elliptical and do Jill Michael videos 6 days a week total of 75-80 minutes. I think i burn about 600 calories doing it estimating again lol and ill try at 1800 well see I will look into having a professional give me my BMR too fitnessfrog.com says my TDEE is 3000 currently

psuLemon

You are very active and even 1800 is low.


So your BMR is 1690, you are definitely lightly active and you burn 600 calories in a day.

TDEE = 1690 * 1.375 + 600 = 2923

Caloric deficit to maintain lean muscle mass = 2923 * .8 = 2339


I would suggest eating around 2300 calories. A bit more than 1 lb per week which is better than under eating. You will also increase the chance of maintain lean muscle mass.

Also, I would suggest not mixing cardio and weight training as your body will fight for resources to repair the body.

http://www.myfitnesspal.com/topics/show/504130-why-i-m-not-for-cardio-and-resistance-concurrently

Also, this is 2300 gross calories. You don't need to eat back exercise calories with this method.

em9371

if MFP gives you 1710, that is NET so you should eat back your exercise. 1200 net is no good for anybosy unless you are tiny with only a few lbs to lose!!

Im 210lbs, used to eat 1650 total / 1200 net, due to injury i did NO exercise so netted 1650 and lost more than i ever did when netting 1200.
Now im back to light exercise I am eating 1900 / netting around 1600 and losing 1.5 / 2lbs a week :-)

Cwilliams8676

Could this be why Ive stopped losing IM just maintaining now even with a good diet and exercise?
You suggest not to do JIllian michaels and my gym workout (cardio) same days?
Will I get same results doing it less? Sorry so many questions

Cwilliams8676

That makes me feel better I mean it makes sense. I just want now to know about the exercising lol Y'all rock:)

psuLemon

Could this be why Ive stopped losing IM just maintaining now even with a good diet and exercise?
You suggest not to do JIllian michaels and my gym workout (cardio) same days?
Will I get same results doing it less? Sorry so many questions

For optimal results in weight training and cardio, you should do them on different days. This will allow your body full capability of repair. And in reality, you will benefit more from doing more strength training and less cardio. Cardio burns a ton of calories while working out but you are supposed to eat them back anyways, so it's zero sum gain. And while WT doesn't burn as many calories while doing exercise, it continues to burn cals after while repairing the muscles. I generally suggest ST/WT 3 times a week, cardio (more importantly, HIIT) 1 time a week and an yoga or flexibility training 1 time a week. But when you weight train, I would recommend doing compound moves where you engage upper and lower body to make it an anaerobic.

Cwilliams8676

Stupid question but what is weight training exactly (the JM videos are cardio or WT?) I know the elliptical machine and the treadmill is cardio

psuLemon

Stupid question but what is weight training exactly (the JM videos are cardio or WT?) I know the elliptical machine and the treadmill is cardio

WT is generally weight lifting. JM is mix between Strength training and cardio (anaerobic type exercises). I don't have much detail on JM as I have never done it.

Cwilliams8676

She mixes both IS that ok to do daily or do I need a day of rest between

em9371

I wouldnt do the same thing for 6 days straight. Maybe jillian 2x a week as she's a mix of cardio and light weights, then 2 days cardio such as elliptical, bike, running, and 2 days proper weight training with heavier weights. Take a day off every 2-3 days too, recovery is just as important as working out :-)

psuLemon

I wouldnt do the same thing for 6 days straight. Maybe jillian 2x a week as she's a mix of cardio and light weights, then 2 days cardio such as elliptical, bike, running, and 2 days proper weight training with heavier weights. Take a day off every 2-3 days too, recovery is just as important as working out :-)

This, but I would substitute one of those cardio days for another weight lifting day.

Cwilliams8676

Thanks for helping I think I'll start doing running one day, elliptical one day and maybe exercise bike another I can do strength training too not sure about heavier weights IS 30-45 a day enough per day I guess I have it in my mind I need to exercise 90 minutes or close to it anyway lol

Helloitsdan

I need 2490 calories a day with my activity level. Id like to lose one pound a week or so maybe more. but 1 pound would be great! So how many calories should I eat?

1 pound of fat is 3500 calories. If you are -3500 calories for the week you lose 1 pound. So take 500 calories off of your maintenance (which you stated is 2490) * 7 days a week = 1 pound.

2490-500 = 1990. You should eat 1990 calories a day. HOWEVER, when you calculated your maintenance calories, did this include your daily exercise? Or is the 2490 what your maintenance would be if you didn't exercise? If the latter is the case, then you would eat back your exercise calories too. If you included exercise in your maintenance calculation, then you would not.

ETA: If you ate 1700 calories a day you'd lose about 1.5lbs a week. This is assuming your calculation of your maintenance/TDEE is fairly accurate.

If only it were a numbers game like this....

ATP???

Cwilliams8676

I need 2490 calories a day with my activity level. Id like to lose one pound a week or so maybe more. but 1 pound would be great! So how many calories should I eat?

1 pound of fat is 3500 calories. If you are -3500 calories for the week you lose 1 pound. So take 500 calories off of your maintenance (which you stated is 2490) * 7 days a week = 1 pound.

2490-500 = 1990. You should eat 1990 calories a day. HOWEVER, when you calculated your maintenance calories, did this include your daily exercise? Or is the 2490 what your maintenance would be if you didn't exercise? If the latter is the case, then you would eat back your exercise calories too. If you included exercise in your maintenance calculation, then you would not.

ETA: If you ate 1700 calories a day you'd lose about 1.5lbs a week. This is assuming your calculation of your maintenance/TDEE is fairly accurate.

If only it were a numbers game like this....

ATP???

What does that mean?

Helloitsdan

What does that mean?

Post us your:

Age
Height
Body Fat%
Weight
How often you work out

Then we can get to the ATP question.

em9371

Thanks for helping I think I'll start doing running one day, elliptical one day and maybe exercise bike another I can do strength training too not sure about heavier weights IS 30-45 a day enough per day I guess I have it in my mind I need to exercise 90 minutes or close to it anyway lol

That will be fine if you Are working out daily. I generally do an hour plus 15 mins swimming 4x a week.

psuLemon

What does that mean?

Post us your:

Age
Height
Body Fat%
Weight
How often you work out

Then we can get to the ATP question.

Come on Dan, I already did the calculations, assuming she inputted her information correctly into an online calculator. But if you look at my first post or two, you will see the breakout, lol.

Cwilliams8676

Im 35, 5'7 217 pounds I do not know my body fat percentage How do you calculate it This week ive worked out 1 time because im sick Usually i work out 6 days a week 45 minute gym then 30 minute circuit training video,

psuLemon

Im 35, 5'7 217 pounds I do not know my body fat percentage How do you calculate it This week ive worked out 1 time because im sick Usually i work out 6 days a week 45 minute gym then 30 minute circuit training video,

Your numbers are pretty accurate that you originally posted and that calories I provided. Just tell Dan to go away, he's slow sometimes, lol.

Cwilliams8676

LOL okay So when I am logging food is the 2000 about calories need just food or do I not log exercise since Im active to very active? This is the part that confuses me because if i do that it'll be 1400 about net calories?

susannamarie

LOL okay So when I am logging food is the 2000 about calories need just food or do I not log exercise since Im active to very active? This is the part that confuses me because if i do that it'll be 1400 about net calories?

If you have set your activity level to include your exercise, do not eat your exercise calories. This would be effectively counting them twice and would probably cause you to lose more slowly or not at all.

Cwilliams8676

Thank you I set it to very active now its giving me 1900 cals which is about 1400 net calories about I put to lose 1.5 a week I think Ill try it here for a month and see I cant really reduce it mch with all the exercise...

psuLemon

You can also do a custom set up, where you set your calories at 2300 and NOT eat back exercise calories. This way you eat more throughout the day. This is actually what I do.