How to calculate calorie goals according to NROLFW

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  • _Kitten_Kate
    _Kitten_Kate Posts: 520 Member
    bump
  • kimberly_grubbs
    kimberly_grubbs Posts: 70 Member
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  • sar123bear
    sar123bear Posts: 81
    bump for my topics :happy:
  • olyrose
    olyrose Posts: 569 Member
    Bump
  • Daytonsmommy
    Daytonsmommy Posts: 162 Member
    Thanks for this...one of the simplest ways I've seen this explained, which I have been waiting for! Upped my daily net calories by about 400, which will hopefully make the difference I need to lose the last 5 or so lbs.
  • rchupka87
    rchupka87 Posts: 542 Member
    Bump
  • Meatsies
    Meatsies Posts: 351 Member
    BUMP!!!
  • articfire2886
    articfire2886 Posts: 8
    BUMP!!!!
  • MrsRawwwr
    MrsRawwwr Posts: 166 Member
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  • PrncessBre
    PrncessBre Posts: 444 Member
    Bump for later
  • scompton54
    scompton54 Posts: 90 Member
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  • sfoxy219
    sfoxy219 Posts: 103
    Wait so I have to eat 1764 calories NET on non work out days.......and i'm suppose to lose weight? No way. I just can't seem to wrap my head around that. That is so much food. That is the number I got after I worked it all out. I want to try but i'm afraid of gaining more. :(
  • pumpkin_mel
    pumpkin_mel Posts: 13
    bump
  • Pokermom10
    Pokermom10 Posts: 78 Member
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    nice explanation
  • mmklinemm
    mmklinemm Posts: 58 Member
    I just got this book, but haven't had a chance to read it. Thanks for the info!
  • fittiephd
    fittiephd Posts: 608 Member
    Wait so I have to eat 1764 calories NET on non work out days.......and i'm suppose to lose weight? No way. I just can't seem to wrap my head around that. That is so much food. That is the number I got after I worked it all out. I want to try but i'm afraid of gaining more. :(

    Yup! You'll lose more slowly than 1lb per week but you will be losing fat and NOT muscle tissue which you definitely don't want to lose. It's a lot of food but it's not excessive. Just try upping it by 100 cals every few days until you get to the 1764. If you exercise you should eat back all those calories as well.

    You wouldn't gain much from trying it if that's what you're afraid of. You'd probably only gain a few lbs. Only problem is that you have to have patience because at first you will feel very full but after about 4 days you should start having more energy and have less trouble eating more. You will start to feel slimmer and more positive and healthier! Then wait about 4 weeks and weigh in, and you should have evened out by then depending on if your metabolism has any damage or not. If you've gained significantly, keep in mind that the calculations are estimates, so you may have to tweak a little to 1700 or if you've lost a lot maybe you need to tweak to 1800. You see?

    Remember that even though we all want to lose weight fast, this is not a fast process!! You will find that sweet spot and feel much better too! Good luck!
  • MelBee29
    MelBee29 Posts: 73
    thanks for the info !
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
    Thank you for posting this. I just bought the kindle edition of this book, and started reading today, but had not hit any actual recommendations yet. E-books are a pain to flip back through, so I'm glad to have found this all laid out clearly!

    There should be a way to set "bookmarks" on your Kindle - it's very useful for books like NROLFW with charts, etc. hope that helps. :)

    There is a way to bookmark on a kindle. To be honest, I bought on the kindle and just recently bought the paperback. Some things are just easier when you can easily bounce around and since you can't easily print, it was more difficult with the exercise photos. Just my opinion on this one. I love my kindle for everything else.
  • mbajrami
    mbajrami Posts: 636 Member
    I read through the entire thread but, forgive me, I'm still confused.

    Is this program something to look into for maintenance and for building muscle/toning if you're at or close to your goal weight or will this help you drop actual weight, too? I'm all about muscle building and this sounds really intriguing, but in my case I would really love to drop this last 25 lbs or so without starving/depriving myself.

    The information is SO different from one "plan" to another and all this information that changes on a dime wherever you turn is enough to make you throw your hands up and crawl in a hole.
  • Akc78728
    Akc78728 Posts: 4
    If I substracted 500 cal from my bmr I could only eat 900cal a day, which would be insanely unhealthy. Anything under 1200 your body goes into starvation mode.
  • DeviantDarkwolf2
    DeviantDarkwolf2 Posts: 363 Member
    bump to read later :)
  • Jenlwb
    Jenlwb Posts: 682 Member
    If I substracted 500 cal from my bmr I could only eat 900cal a day, which would be insanely unhealthy. Anything under 1200 your body goes into starvation mode.

    I think you've gone wrong in your calculations somewhere!

    I've been following this plan since Jan, I'm 120lbs, 5'5", i eat 1660 on non workout days, plus whatever i burn on other days. Not much cardio, just lifting. I have maintained my weight, got way stronger, lost inches, and really firmed up. I imagine that means my body fat has reduced and muscle mass increased. Don't be afraid to trust the guidelines and eat more, lifting really boosts your metabolism.

    There's lots more info the New Rules for women group on here, and one more thing- buy the actual book, not the kindle, it's the kind of book you'll want to flip back and forth through, so the kindle will drive you nuts!!
  • DanielleRN8
    DanielleRN8 Posts: 409
    Bump. I'm about to have surgery but when I am cleared, I want to start this program. :)
  • nutritionwhiz
    nutritionwhiz Posts: 221
    bump - just figured out my BMR and TDEE so I'm interested to see how this compares
  • Val_from_OH
    Val_from_OH Posts: 447 Member
    Wow. I just read NROLFW and had not yet done the calculation. This adds nearly 700 calories to my non-workout days, and just shy of 1000 on non-workout days. I don't normally eat that many calories when I am not trying to lose weight... I am going to try it for 1 month and see how it goes, then adjust accordingly.

    BTW - don't buy the Nook version of the book - the recipes are illegible due to some kind of problem with the fractions. I will be requesting a refund.
  • Mstubbs26
    Mstubbs26 Posts: 11
    according to NROLFW if u are over 35 yrs old & your BMI is over 25 u are going to eat fewer calories believe it or not..lol
  • nikkiprickett
    nikkiprickett Posts: 412 Member
    Thanks again for this info!
    I'm hoping it really will help!! i def need to get that book as well!! :)
  • paw247Pat
    paw247Pat Posts: 30
    bump for later reference
  • redbekah
    redbekah Posts: 35 Member
    bump
  • almc170
    almc170 Posts: 1,093 Member
    The formula was way off for me. My BMI is technically over 25 (25.1, in fact the last time I checked. I'm literally 1 pound overweight). My body fat is 26%, well within the healthy range for my age (42). Using my real BMI and age, the book's calculations had me losing at 1300 and maintaining at 1600 (really low--mfp calculates my bmr as 1525).

    From recent experience, I know that I lose at around 1800 and maintain at around 2300. I had to tweak the NROL4W calculations and figure my BMI as under 25 and my age as 32 to come up with numbers that more closely match my reality.

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