ONCE you have your TDEE and BMR...next step
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This is correct...So I changed my goals in MFP to 1725 calories, Carb 40, Protein 30, Fat 30 and Fiber 30, changed my exercise to 2200 weekly 5 days a week.
It brought my calories deficit to a negative -285 and my weekly weight loss goal to a negative -.05lbs per week. (this should not be negative?)
Then I added exercise from the Home tab, and clicked on track exercise, added boxing 60 mins - burn 500 calories and then went to add my food, and it added the 500 cals to my total calories, so 1725 plus 500 = 2225 total. But shouldn't it be only 90 calories added to my total of 1725,
TDEE 1725 - BMR 1315 = 410, anything exercised over that eat back, eg - 500 calories boxing, subtract 410 = 90 calories, added to 1725 = 1815.
Please help!
You must ignore what MFP says...if it were so, I would be gaining and I am not. Based on my numbers I should be gaining .3lbs weekly and I am not.
I have no idea what calcs MFP uses, but they don't take into account exercise calories.
The method used by all of us here, is to eat your tdee - 15% daily and start eating back if you drop below Net of your BMR. Weekly you will still be in a deficit period. Your body needs the fuel and eating as MFP suggest causes the metabolism to slow at some point to meet the lower intake. Why in the world deprive yourself of good healthy nutrients that your body needs. Why drop weight fast and regain because you have slowed your metabolism...said all that to say...ignore MFP and give this a go...for at least 4-6wks...and keep us posted!0 -
These are the figures my fit pal spit out today
Total calories - 1534 Carbs - 115 Fat - 54 Protein - 116
Daily goal - 1726 Carbs - 173 Fat - 58 Protein - 129
Reaming - 192 Carbs - 58 Fat - 4 Protein - 13
If everyday were like today you'd weigh 122.1lbs
I only weight 121.6 today and want to weigh 118lbs.
What's wrong!!
Not a thing is wrong...don't go by those numbers...do as you mentioned early with your macro ratios and tdee-15%....you will be fine:-)0 -
Ok, I'll send in weekly weigh ins and measurements. Tks again0
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Thank you for this!! I have a better idea of what I should be aiming for:
TDEE: 2307
Daily Calorie Goal: 1961 (TDEE - 15%)
BMR: 1488
Daily Calorie Deficit: 473 (Daily Calorie Goal-BMR)
Question on the days I don't work out, should I only be eating at my BMR or my daily calorie goal?0 -
Thank you for this!! I have a better idea of what I should be aiming for:
TDEE: 2307
Daily Calorie Goal: 1961 (TDEE - 15%)
BMR: 1488
Daily Calorie Deficit: 473 (Daily Calorie Goal-BMR)
Question on the days I don't work out, should I only be eating at my BMR or my daily calorie goal?
You eat 1961 every single day!!!:-) On high burn days you only start eating back if you burn over the 473...
Remember protein is key...1gr per lb of body weight!0 -
Thanks so much for the clarifications. According to the numbers I am supposed to be eating 1955 calories a day?! I can't imagine that to be right but that's how the math came out. I guess if I eat the right types of food I will give it a go and see how I do!
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Thanks so much for the clarifications. According to the numbers I am supposed to be eating 1955 calories a day?! I can't imagine that to be right but that's how the math came out. I guess if I eat the right types of food I will give it a go and see how I do!
Hey there,
I know it seems like a lot and I tell you to work on getting in calorie dense foods like nuts, olive oil, coconut oil, greek yogurt, nut butters...that helps with the calories and gives you good fats too. I promise it gets so much easier over time that you just can't imagine how in the world you ate any less daily...0 -
Hello everyone.
I am probably the only one but I am still struggling to understand all of this (I do struggle with logic at the best of times!).
Could one of you kind people lend a hand?
I have around 14lb to lose. I am female, 28, 5ft7in and weigh 167lb.
When I first started following this properly I managed to lose 6lb but I haven't lost anything in weeks. I have been playing around with calorie goals because at first I was following the ones set up as standard by MFP.
I fully understand that really I should be aiming for a more realistic 0.5lb loss per week, so I would just like to know what calorie goal I should stick to? All this informarion about it already including exercise is really messing my head up!
Here are MY stats.
BMR - 1520
TDEE (FITNESS FROG CALCULATOR) - 1870
I have a desk job however work out 3-4 times per week. Usually, 3 gym visits consisting of 40 mins cardio and strength training and one outdoors run for around 30-40 mins.
Please help!!0 -
Hello everyone.
I am probably the only one but I am still struggling to understand all of this (I do struggle with logic at the best of times!).
Could one of you kind people lend a hand?
I have around 14lb to lose. I am female, 28, 5ft7in and weigh 167lb.
When I first started following this properly I managed to lose 6lb but I haven't lost anything in weeks. I have been playing around with calorie goals because at first I was following the ones set up as standard by MFP.
I fully understand that really I should be aiming for a more realistic 0.5lb loss per week, so I would just like to know what calorie goal I should stick to? All this informarion about it already including exercise is really messing my head up!
Here are MY stats.
BMR - 1520
TDEE (FITNESS FROG CALCULATOR) - 1870
I have a desk job however work out 3-4 times per week. Usually, 3 gym visits consisting of 40 mins cardio and strength training and one outdoors run for around 30-40 mins.
Please help!!
I would use activity level moderate which would make your TDEE 2356. So your cut value to eat daily is 2000...yes 2000 every single day. Now if you burn more than 480 calories on any of your workout days, then you start eating back to net your BMR.0 -
Hello everyone.
I am probably the only one but I am still struggling to understand all of this (I do struggle with logic at the best of times!).
Could one of you kind people lend a hand?
I have around 14lb to lose. I am female, 28, 5ft7in and weigh 167lb.
When I first started following this properly I managed to lose 6lb but I haven't lost anything in weeks. I have been playing around with calorie goals because at first I was following the ones set up as standard by MFP.
I fully understand that really I should be aiming for a more realistic 0.5lb loss per week, so I would just like to know what calorie goal I should stick to? All this informarion about it already including exercise is really messing my head up!
Here are MY stats.
BMR - 1520
TDEE (FITNESS FROG CALCULATOR) - 1870
I have a desk job however work out 3-4 times per week. Usually, 3 gym visits consisting of 40 mins cardio and strength training and one outdoors run for around 30-40 mins.
Please help!!
I would use activity level moderate which would make your TDEE 2356. So your cut value to eat daily is 2000...yes 2000 every single day. Now if you burn more than 480 calories on any of your workout days, then you start eating back to net your BMR.
Thanks! I'll give this a try! :-)0 -
I have been struggling to lose weight since mid-December. I have recently really started to up my exercise and still watch my calories. I had my goal set to 1300 but was logging and eating back all or at least most of my exercise calories. I don't have a HMR so I was using either the machine I was using at the gym, or using mapmyfitness app which goes by the distance you are going to get your calories and then logging just a bit less. I have been carefully logging my calories with the exception of one day a week I was not logging my alcohol calories, but I have been really watching my alcohol intake, wine instead of beer, etc. So over the last 4 weeks - I have gained a pound! After looking at my diary I'm thinking maybe I am not eating enough. I am fairly athletic, I have good muscle tone on my legs and I would much rather look healthy and toned then skinny. So I'm going to get the New Rules for Weight Lifting for Women. But I could use some help to get started.
I run/walk (doing the couch to 5k) anywhere from 40 to 50 min. a day at lunch (5days a week). I do weight training 3 nights a week with a warm up on the elliptical or bike. On the weekends I usually walk if we are away on an event, or I go to the gym and/or run at least one day on the weekend.
My stats are: I am 47, weight is 165 and I am 5'2. Here's what I got for my numbers - can you tell me if this is correct (like I see a lot on here - I am afraid of eating too much!).
BMR is 1438, TDEE is 2451 (I took it x1.55 since I work out at least 3 days a week) so 15% off that is 2100. So I should set my new goals on MFP at 2100 - do not eat back any exercse calories unless I burn more than 662 a day - then I should eat back to Net my BMR of 1438. Is that correct?
I really appreciate your help and this group as what I have been doing is NOT working and I have been so frustrated.0 -
I have been struggling to lose weight since mid-December. I have recently really started to up my exercise and still watch my calories. I had my goal set to 1300 but was logging and eating back all or at least most of my exercise calories. I don't have a HMR so I was using either the machine I was using at the gym, or using mapmyfitness app which goes by the distance you are going to get your calories and then logging just a bit less. I have been carefully logging my calories with the exception of one day a week I was not logging my alcohol calories, but I have been really watching my alcohol intake, wine instead of beer, etc. So over the last 4 weeks - I have gained a pound! After looking at my diary I'm thinking maybe I am not eating enough. I am fairly athletic, I have good muscle tone on my legs and I would much rather look healthy and toned then skinny. So I'm going to get the New Rules for Weight Lifting for Women. But I could use some help to get started.
I run/walk (doing the couch to 5k) anywhere from 40 to 50 min. a day at lunch (5days a week). I do weight training 3 nights a week with a warm up on the elliptical or bike. On the weekends I usually walk if we are away on an event, or I go to the gym and/or run at least one day on the weekend.
My stats are: I am 47, weight is 165 and I am 5'2. Here's what I got for my numbers - can you tell me if this is correct (like I see a lot on here - I am afraid of eating too much!).
BMR is 1438, TDEE is 2451 (I took it x1.55 since I work out at least 3 days a week) so 15% off that is 2100. So I should set my new goals on MFP at 2100 - do not eat back any exercse calories unless I burn more than 662 a day - then I should eat back to Net my BMR of 1438. Is that correct?
I really appreciate your help and this group as what I have been doing is NOT working and I have been so frustrated.
Lady, you have got it down pat! You can update your MFP by going to Goal->Custom and update your cals and macros there...please ignore what MFP says you will lose. And also please read what to expect when upping your cals at the top of the group topics.
So happy you are here....keep us posted!0 -
Thank you! Doing it right now and will keep you updated on my progress! I have read that topic earlier so I am ready to get started!0
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Hey Everyone!
How important do you think it is to include the 10% digestion into the equation?
BMR is 1392
TDEE is 2157
My cut # from that is 1833 but my cut # after the 10% is 2017. That's almost a 200cal difference.
How does everyone calulate?
Yesterday, I set me cals to 1800, should I keep to there for a few weeks and reassess?
Thanks!0 -
Hey Everyone!
How important do you think it is to include the 10% digestion into the equation?
BMR is 1392
TDEE is 2157
My cut # from that is 1833 but my cut # after the 10% is 2017. That's almost a 200cal difference.
How does everyone calulate?
Yesterday, I set me cals to 1800, should I keep to there for a few weeks and reassess?
Thanks!
I didn't include the 10%, but I am also of the mindset that I will keep going up in cals if I plateau. So, start with the 1800, give that at least 4-6wks and you should start to see the scale move downward. If you plateau wait to 4wks to make sure it is a plateau and then bump up 100 cals and wait. I know it seems like a crazy slow process, but it is so much more rewarding because of the fat loss that you see during the process.0 -
Hey Everyone!
How important do you think it is to include the 10% digestion into the equation?
BMR is 1392
TDEE is 2157
My cut # from that is 1833 but my cut # after the 10% is 2017. That's almost a 200cal difference.
How does everyone calulate?
Yesterday, I set me cals to 1800, should I keep to there for a few weeks and reassess?
Thanks!
I didn't include the 10%, but I am also of the mindset that I will keep going up in cals if I plateau. So, start with the 1800, give that at least 4-6wks and you should start to see the scale move downward. If you plateau wait to 4wks to make sure it is a plateau and then bump up 100 cals and wait. I know it seems like a crazy slow process, but it is so much more rewarding because of the fat loss that you see during the process.
Great thanks!0 -
OK MY BMR is 1489
and my TDEE is 2451
and taking 15% 2083.5
I am really nervous Of eating this many calories I have been eating 1500 and waking up with headaches and going to sleep with headaches I'm scared I am going to gain weight so how many calories should I be eating .. I workout out 5 days a week I do Jillian Michaels every other day going to start every day and I run on the treadmill and walk for at least 90 mins...please anyone help me cause I am lost on all this ..my goals is to lose as much weight as possible I started at 205-210 now Im at 171 or at least i think last time I weighed my self was 2weeks ago . Im trying to get into the army they said I need to lose at least 10 more inches
please help thank you for your time0 -
OK MY BMR is 1489
and my TDEE is 2451
and taking 15% 2083.5
I am really nervous Of eating this many calories I have been eating 1500 and waking up with headaches and going to sleep with headaches I'm scared I am going to gain weight so how many calories should I be eating .. I workout out 5 days a week I do Jillian Michaels every other day going to start every day and I run on the treadmill and walk for at least 90 mins...please anyone help me cause I am lost on all this ..my goals is to lose as much weight as possible I started at 205-210 now Im at 171 or at least i think last time I weighed my self was 2weeks ago . Im trying to get into the army they said I need to lose at least 10 more inches
please help thank you for your time
Hey lady,
Relax...it is a process and I hope you read What to expect when upping calories because it will help you through the process.
You may be doing way too much cardio...you want to gain muscle, lose fat, thereby losing inches...if there is anyway, start a weight lifting program...that will do it for you along with...eating.
Eat, 2080 daily and ONLY eat more on high burn days if you burn more than 580 calories....
You want to lose weight productively and not burn out...you want to be efficient and not overtrain...please consider...doing a weight lifting session every other day and on the two days in between, do 30 mins of cardio...HIIT training...if you want to do it on the treadmill that is fine...3 min warm up at a moderate pace, then 30 secs fast as you can , 90 sec moderate pace, 30 sec fast as you can...continue that for the 20 min and then do a 7-10 min cool down slow pace.
Trust me...it is not necessary to kill yourself with cardio....you lift heavy and hiit train...and eat to support it and you will lose lots of fat and gain wonderful fat burning muscle!0 -
Thank you for response it makes me feel at ease with with upping my calories..so if I gonna start weight lifting what should I do?
on my off days should I still eat that many calories?0 -
My TDEE is 2685
15%cut is 2282
BMR 1650
I was eating around 1800 and results are starting to turn around, the initial up is coming back down.. so i got excited and decided to go to my 15%....
Then i got scared... and changed it to 2000. which is just over a 20% cut... ahhah.. I was brave, then i wasnt.....
Whoops. It takes time.. I'm getting there..0 -
Thank you for response it makes me feel at ease with with upping my calories..so if I gonna start weight lifting what should I do?
on my off days should I still eat that many calories?
Most people just prefer to eat the same amount daily. It just makes it simpler. Because your activity level is figured into your TDEE over the course of a week, the deficit is still built in, so that you can eat the same amount every day
~Kiki0 -
Thank you for response it makes me feel at ease with with upping my calories..so if I gonna start weight lifting what should I do?
on my off days should I still eat that many calories?
Hi Jonelle,
I see Kiki already answered you, but I wanted to tell you I can't wait to see your before and after pictures because I know you are going to have one big smile on your face....keep us posted hun!
Lucia0 -
My TDEE is 2685
15%cut is 2282
BMR 1650
I was eating around 1800 and results are starting to turn around, the initial up is coming back down.. so i got excited and decided to go to my 15%....
Then i got scared... and changed it to 2000. which is just over a 20% cut... ahhah.. I was brave, then i wasnt.....
Whoops. It takes time.. I'm getting there..
Hey there Juice,
We have all been there...it is a process. If you are doing good on the 1800 then just ride it out until you plateau...BUT...you must promise when you do...NEVER go back down....go up by 100 and ride that for a while, then up another 100.0 -
Thank you for response it makes me feel at ease with with upping my calories..so if I gonna start weight lifting what should I do?
on my off days should I still eat that many calories?
Hi Jonelle,
I see Kiki already answered you, but I wanted to tell you I can't wait to see your before and after pictures because I know you are going to have one big smile on your face....keep us posted hun!
Lucia
Lucia
Thank you for the encouragement I need it. I will keep your y'all posted0 -
So yesterday was my first day of eating more - my goal is 1848 and I actually had 1883 - I did lower my multiplier to lightly active in stead of moderatly active so I am hoping that I'm not going over to much. Yes this feels weird to me - but I'm willing to give it a good try. Its going to take a while to try to fix healther dinners and I'm looking for recipies. I went over on carbs by 6 grams, sodium was under 2500, protein was only 96 grames and my goal is 160 so definately need to get that up, and the only other thing that was in red was my sugar. I'm not sure where that is coming from as I didn't eat any sweets and I didn't eat that much fruit so I'll have to look at that. I did have a glass of wine - which I don't do every night.
I didn't get my weight training in - but I plan on doing it tonight. Also, going to go and get the New Rules of Weight Training for Women today. And stress - it was a stressful day yesterday and I was just wiped last night - hence the wine - lol.
How is everyone else's progress. I'd love tips if you all have any.0 -
So yesterday was my first day of eating more - my goal is 1848 and I actually had 1883 - I did lower my multiplier to lightly active in stead of moderatly active so I am hoping that I'm not going over to much. Yes this feels weird to me - but I'm willing to give it a good try. Its going to take a while to try to fix healther dinners and I'm looking for recipies. I went over on carbs by 6 grams, sodium was under 2500, protein was only 96 grames and my goal is 160 so definately need to get that up, and the only other thing that was in red was my sugar. I'm not sure where that is coming from as I didn't eat any sweets and I didn't eat that much fruit so I'll have to look at that. I did have a glass of wine - which I don't do every night.
I didn't get my weight training in - but I plan on doing it tonight. Also, going to go and get the New Rules of Weight Training for Women today. And stress - it was a stressful day yesterday and I was just wiped last night - hence the wine - lol.
How is everyone else's progress. I'd love tips if you all have any.
Sounds like your multiplier should be moderate activity.0 -
Good Morning!!
So two weeks ago I upped my cals to 1530 and ate back exercise cals. This week I set my goal to 1800 and I'm only eating back exercise to BMR (which is 1400). Do you think since I upped then went back down, I'm starting "over" again. Like does the higher calories for the first two weeks negate this weeks change?
I have been feeling really horrible the last couple of weeks. Bloated, pants tight, measurements NOT great, etc. I can't wait for this to all be over!!!0 -
So yesterday was my first day of eating more - my goal is 1848 and I actually had 1883 - I did lower my multiplier to lightly active in stead of moderatly active so I am hoping that I'm not going over to much. Yes this feels weird to me - but I'm willing to give it a good try. Its going to take a while to try to fix healther dinners and I'm looking for recipies. I went over on carbs by 6 grams, sodium was under 2500, protein was only 96 grames and my goal is 160 so definately need to get that up, and the only other thing that was in red was my sugar. I'm not sure where that is coming from as I didn't eat any sweets and I didn't eat that much fruit so I'll have to look at that. I did have a glass of wine - which I don't do every night.
I didn't get my weight training in - but I plan on doing it tonight. Also, going to go and get the New Rules of Weight Training for Women today. And stress - it was a stressful day yesterday and I was just wiped last night - hence the wine - lol.
How is everyone else's progress. I'd love tips if you all have any.
Sounds like your multiplier should be moderate activity.
I did that at first - but I sit all day at work so unless I get out and walk/run or get to the gym I don't do too much - so my thought was I would use the lightly active and then I would eat back any exercise calories over 411 - so that way it gives me more motiviation to actually get up and off my butt to workout - it will work this way right? So yesterday I only burned about 270 calories on my afternoon run so I only ate to my goal of 1848 (well about 40 calories over that).0 -
Well, I am a little nervous but am going to try this. I only have 6 pounds to go until I reach my original goal set 12 months ago. I had my settings at 1500 calories and was eating back all my exercise calories. I calculated my RMR to be 1450 and my TDEE to be 2260 with my cut at 1900. So...reset everything and will try for the half pound a week of weight loss. :noway:
DEFINITELY freaking out a bit. Ok, more than a bit.0 -
Good Morning!!
So two weeks ago I upped my cals to 1530 and ate back exercise cals. This week I set my goal to 1800 and I'm only eating back exercise to BMR (which is 1400). Do you think since I upped then went back down, I'm starting "over" again. Like does the higher calories for the first two weeks negate this weeks change?
I have been feeling really horrible the last couple of weeks. Bloated, pants tight, measurements NOT great, etc. I can't wait for this to all be over!!!
how much lower are your cals on average, now?
We typically recommend trying to be consistent w/the cals for the first 4-6 weeks, so that your body learns to trust you again, and is willing to let go of the extra. if there is too much fluctuation, your body senses binge/purge cycles, and will hold on for dear life (which is why it probably held on those first 2 weeks, because it "knew" that you'd drop them again, and it wanted to be prepared).
Sounds like your multiplier should be moderate activity.
I did that at first - but I sit all day at work so unless I get out and walk/run or get to the gym I don't do too much - so my thought was I would use the lightly active and then I would eat back any exercise calories over 411 - so that way it gives me more motiviation to actually get up and off my butt to workout - it will work this way right? So yesterday I only burned about 270 calories on my afternoon run so I only ate to my goal of 1848 (well about 40 calories over that).
It could work, but it could also take longer. Because consistency is so important in the beginning, you run the risk of your body thinking that the higher days are "binges" and it will hold on since the low day is around the corner. Of course, when your metabolism has been well established, cycling your cals is not as big of a problem, and is actually an acute tactic when one is nearing the end of their journey.
But, when first upping your cals the main thing that you want to do is provide a steady supply of food daily. so that your body quickly "gets" that food is not as scarce as it once was, and then will begin to use the food for fuel, as needed, and discard the rest...
Plus when TDEE is figured out, it is taking into account all of your exercise combined for the entire week, so its perfectly acceptable to eat that amount, even when you don't "earn" it.
~Kiki0
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