In place of a road map!

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Replies

  • Lukazetta
    Lukazetta Posts: 427 Member

    I'm confused, lol. I went from 1290 to 1420 this week, but it appears I need to go even higher, to at least 1700 and then eat my exercise cals back?

    Thank you to anyone who would be willing to help me out, I appreciate it :) I have 85lbs left to lose, so I want to learn how to do this right now, so I can be in the right place as I get down to my goal.

    :flowerforyou:

    If you calculate your TDEE w/o exercise (the way MFP does) - then you do eat them back.

    However, calculate it with exercise and eat at a constant level all the time but you've got to make sure you DO exercise since you are eating the calories for it.
  • mkbledsoe
    mkbledsoe Posts: 132
    thanks for the info. I was way undereating. No wonder I felt empty all the time. I had also underestimated my fitness level. I exercise pretty hard 7 days a week, but my job is sedentary. I was considering myself lighly moderate. I still don't plan to eat as many calories as it said, but I am definetely going to eat more than I have been.
  • candicejn
    candicejn Posts: 458 Member

    I'm confused, lol. I went from 1290 to 1420 this week, but it appears I need to go even higher, to at least 1700 and then eat my exercise cals back?

    Thank you to anyone who would be willing to help me out, I appreciate it :) I have 85lbs left to lose, so I want to learn how to do this right now, so I can be in the right place as I get down to my goal.

    :flowerforyou:

    If you calculate your TDEE w/o exercise (the way MFP does) - then you do eat them back.

    However, calculate it with exercise and eat at a constant level all the time but you've got to make sure you DO exercise since you are eating the calories for it.


    Thank you!
  • alawra
    alawra Posts: 8
    Thanks for the great public service announcement!
  • shazzannon
    shazzannon Posts: 117 Member
    bump
  • HoosierMomma1
    HoosierMomma1 Posts: 76 Member
    Bump
  • NotGoddess
    NotGoddess Posts: 1,198 Member
    How do I figure out my proper activity level? I strength train but it's just body weight/12lb handweights, 3x/week and walk every day...a lot. This month I've hit over 10k steps every day, averaging about 12k. But they aren't all at a consistent rate-vary from normal to 3-4mph to sprints, depending on mood, day, etc. By some sites I've seen that means I'm moderately active, but it seems impossible that I'd be wanting to eat 2018 calories to -lose- weight.

    I've fluctuated at the lightly active calories for a month, without much movement in any direction.

    My stats- 5'2", 138lb, 32% BF *upset that @#$# number hasn't changed in MONTHS*
    Katch-McCardle = 1293 cals
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1562
    Lightly Active (light exercise/sports 1-3 days/wk) 1790
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2018
    Very Active (hard exercise/sports 6-7 days/wk) 2246
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2474
  • BobbieLee1959
    BobbieLee1959 Posts: 605 Member
    bump
  • fisherlassie
    fisherlassie Posts: 542 Member
    Bump
  • lizzzylou
    lizzzylou Posts: 325
    bump
  • MamaSonyaP
    MamaSonyaP Posts: 90 Member
    Yoda, you are.

    Great read, thank you so much!
  • ColleenDeBeasi
    ColleenDeBeasi Posts: 27 Member
    Thanks so much!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    How do I figure out my proper activity level? I strength train but it's just body weight/12lb handweights, 3x/week and walk every day...a lot. This month I've hit over 10k steps every day, averaging about 12k. But they aren't all at a consistent rate-vary from normal to 3-4mph to sprints, depending on mood, day, etc. By some sites I've seen that means I'm moderately active, but it seems impossible that I'd be wanting to eat 2018 calories to -lose- weight.

    I've fluctuated at the lightly active calories for a month, without much movement in any direction.

    My stats- 5'2", 138lb, 32% BF *upset that @#$# number hasn't changed in MONTHS*
    Katch-McCardle = 1293 cals
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1562
    Lightly Active (light exercise/sports 1-3 days/wk) 1790
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2018
    Very Active (hard exercise/sports 6-7 days/wk) 2246
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2474


    Moderate activity.

    Try it for a month and see how your pants fit!

    Katch Mcgardle gives the more accurate BMR readings btw.
  • Birder150
    Birder150 Posts: 677 Member
    Average daily calories: over 2000.
    Weight loss this week: 2.2 lbs
    <<< one very happy and well-fed camper!

    Thanks to you, Helloitsdan and all the people who posted threads suggesting to increase calories!
    I could kiss you all! :flowerforyou:
  • Birder150
    Birder150 Posts: 677 Member
    oops, nevermind. :smile:
  • w2bab
    w2bab Posts: 353 Member
    bump
  • spectralmoon
    spectralmoon Posts: 1,179 Member
    Hanging onto this one.
  • blueeyedcristi
    blueeyedcristi Posts: 304 Member
    Bumpitty bump
  • samb330
    samb330 Posts: 328 Member
    bump!
  • Mary1757
    Mary1757 Posts: 13
    .
  • susannamarie
    susannamarie Posts: 2,148 Member
    Understanding body fat and how you lose it will certainly keep you from hopping on the scale every day and probably have you running up to GNC for a handy set of calipers $20.

    Mine are arriving from amazon tomorrow :D (actually excited because I've been wondering for a while)
  • Aspynmom
    Aspynmom Posts: 166 Member
    bump
  • Narisong
    Narisong Posts: 191
    So it took a me a long to comprehend this but it does make a lot of sense... I use BodyMedia so I went back to Feb and did some figures based on what I was eating/burning then and got some "exact" figures.

    Over 20 days:
    I burned on average 2689
    I consumed on average 1655
    over those same 20 days I should have had an 8 lb loss ( 3500 = 1 lb) but in reality I only lost 5 lbs

    Then I figured those same 20 days eating 2100 calories (this is a little below the actual chart figure of 2292 but I think my metabolism is a bit slow so I dropped it about 200 calories)
    Over those 20 day I should have a loss of guess what.. 5 lbs...

    So.. do I want to eat on average 1655 or 2100.. Hmm.. not a tough decision :-)

    This last week I actually had already given my body a break because I wasn't losing and I attempted to eat 2300 calories a day. I actually ended up eating an average of 2226 calories for a deficit of 3911 and I did lose .7 of a lb.

    Thanks for posting this again.. I saw another post that I think was yours and I just couldn't get it. I had to put it down on paper and see how it looked for it to make sense.. but it does now.

    Static calories to eat a day 2100 (based on 1 - 3 days a week workout)
    Never eat at or below Katch McGardle BRM number plus 200 for net 1542
  • hanniejong
    hanniejong Posts: 556 Member
    Thanks so much for this, I have printed it out so I can read it more later and absorb it better.
  • broekte
    broekte Posts: 102 Member
    bump
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    @sunrise any type of resistance works.
    just stimulate the muscle and tear it down a bit.
    Make it so it isn't protein in and protein out.
    we want to shock it a bit to give your body a reason to try and overcompensate and want to build or maintain muscle.
  • MelKut
    MelKut Posts: 167 Member
    21 year old female, pretty athletic. I'm 5'8" about 158 lbs and my goal is at 150ish
    visit http://www.fat2fitradio.com/tools/
    Do the Military Body Fat Calc first, then the BMR tool.
    The Military BF calc is accurate up to about 2%.

    got 26.6%
    The BMR tool will give EXACT calories to eat on a daily basis.
    This number is static and I only recommend eating back so your NET is at least 200 above BMR.

    I got 1509.... I don't really understand what you mean in the second line? Is that if you set your daily goal to 1509?
    Add 20% to suggested calories to know your TDEE.

    do I multiply 1509*1.2=1810.8
    OR
    activity level moderately active: 2368*1.2=2841.6
    ? I'm really sorry, but there is so many numbers and acronyms and I'm not very clear with what these all mean




    ]
  • lisa28115
    lisa28115 Posts: 17,271 Member
    So to clarify, I should set cals at 1816 and never eat below BMR? If I set it at 1816 then I shouldn't eat my exercise cals back?? Thanks in advance!!

    i have mine set at 1800 and don't worry about eating back the calories
    this was per Dan's advice
  • paj315
    paj315 Posts: 335 Member
    Great post thanks!!

    I started eating more (1943 goal cal/day) back at the beginning of February and my loss hasn't been stellar, averaging 1/3 pound per week.
    I have been pretty loose about hitting my macros (set at 30-30-40) never over too far on the carbs but always over on the fat and under on the protein.

    Can not hitting the macros alone cause my weight loss to be really slow or stall?
  • autumnk921
    autumnk921 Posts: 1,374 Member
    Bump....To save for recalculations after some weight loss...

    I think that it is so simple it seems hard...People are making it harder to figure out than it really is....I am horrible at all of these numbers b/c you had to help me in the past but I finally have it figured out b/c of this post...Thanks Dan... :)

    16043484.png
    Created by MyFitnessPal.com - Free Calorie Counter
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