What do you do when 500 calorie deficit is no longer over 12

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Replies

  • SafireBleu
    SafireBleu Posts: 881 Member
    http://www.fat2fitradio.com/tools/bmr/ figure out your BMR here. You need to know your body fat % if you do not know it use the military calculator on the same site. It is most accurate. Then look at the chart and eat the amount of calories it tells you to eat for your activity level. It will give you a 1lb a week loss.

    Waist = 35.5
    Hips = 42
    Neck = 14
    40.7% fat

    Enter your info here http://www.fat2fitradio.com/tools/bmr/ you will get a little chart that tells you how much to eat. Assuming you are healthy and your BMR is average you should lose a pound a week eating according to the chart.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    bush_doing_it_wrong_1.jpg


    Figure out your true TDEE.
    1600 is that of an old granny.
    Even if thats the case you should only betaking about 20% off your TDEE....
  • jsapninz
    jsapninz Posts: 909 Member
    If her maintenance is 1690 and she works out and burns 200 calories she now has 1890 for her maintenance. She can eat 1200 and have a 690 calorie deficit. She could now eat 1390 and still have a 500 calorie deficit. IMO she needs to work out more not eat less.

    If her maintenance (TDEE) is 1690, and her cut is 500, her GOAL is 1,190. If she works out and burns 200 and then eats them back, her NET GOAL is STILL 1,190. Yes, her caloric INTAKE is actually 1,390, but her NET (which is what MFP keys to) is 1,190. I kind of think we are saying the same thing just backward but the difference is important because she is using MFP.

    Everyone should ALWAYS workout more instead of eating less, but some people (myself included) prefer the latter than the former.
  • jenschnack
    jenschnack Posts: 112 Member
    http://www.fat2fitradio.com/tools/bmr/ figure out your BMR here. You need to know your body fat % if you do not know it use the military calculator on the same site. It is most accurate. Then look at the chart and eat the amount of calories it tells you to eat for your activity level. It will give you a 1lb a week loss.

    Waist = 35.5
    Hips = 42
    Neck = 14
    40.7% fat

    Harris-Benedict Formula
    There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1454 calories.

    Katch-McArdle Forumla
    The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 40.7%, you have a lean body mass of 88 lbs., and your BMR is 1234 calories.
  • jenschnack
    jenschnack Posts: 112 Member
    http://www.fat2fitradio.com/tools/bmr/

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1676
    Lightly Active (light exercise/sports 1-3 days/wk) 1921
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2165
    Very Active (hard exercise/sports 6-7 days/wk) 2410
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2654
  • SafireBleu
    SafireBleu Posts: 881 Member
    http://www.fat2fitradio.com/tools/bmr/

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1676
    Lightly Active (light exercise/sports 1-3 days/wk) 1921
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2165
    Very Active (hard exercise/sports 6-7 days/wk) 2410
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2654

    Exactly. If you do not work out you should eat 1676 if you do eat more. If you stay at 1676 you will eat above BMR and still have a deficit and lose. That is what I would do. I'd rather eat than starve. If I have to exercise to keep my deficit then that is what I do. I go for a walk or jump on the elliptical while watching TV. I keep my calorie intake at sedentary if I exercise and have a bigger deficit then that is fine but I at least eat that much. The extra calories I use when I need to like a piece of birthday cake or a glass of wine.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Eat the 2k a day if you are working out 3 times or more a week.
    How hard is it to understand?

    Weight loss and getting in shape are 70% diet, 20% sleep and 10% working out.

    Eat, sleep and workout!

    Simple!
  • jenschnack
    jenschnack Posts: 112 Member
    I have decided to try to net 1440. Eating my exercise calories. I am also not going to weigh myself for 2 weeks so that I don't get discouraged during the adjustment. We will see what happens.
  • jenschnack
    jenschnack Posts: 112 Member
    THANK YOU ALL! I will post my success in 2 weeks.
  • jodyl70
    jodyl70 Posts: 94
    Eat the 2k a day if you are working out 3 times or more a week.
    How hard is it to understand?

    Weight loss and getting in shape are 70% diet, 20% sleep and 10% working out.

    Eat, sleep and workout!

    Simple!

    Well said!

    You the man! :happy:
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    I'm confused by all the high numbers too, but usually just ignore everyone that says I could eat 2000+ calories a day and lose weight. I feel bloated and overfed when I do.

    I've calculated my BMR = 1455.8
    Take that x 1.2 (since I have a desk job) and get 1746.96. That's how many calories my body burns on an average day.

    In order to lose weight, I need to reduce that number. This is where I get confused.

    Everyone says never eat less than your BMR. Then how do you create a deficit? Everyone also says to eat back exercise calories. Well, that seems self defeating. You finally have a deficit, and you ate it away.

    So, anyway. I did the math myself. 1746 - 500 = 1246. That's what I put into MFP for my daily goal and I do eat back the calories. Is that correct?

    Ok, your math is partially right. Whether you exercise or sit at a desk, you burn energy. And you need energy to burn energy. So you have to include all your energy into a number that will give you a TDEE figure. This is where you figure out your caloric needs. Too large of a deficit and you cause a lot of stress on your body and it can fight to preserve the fat. The biggest issue, is a lack of understanding. It isn't a bad thing, but you have to understand why you need to eat more to lose more.

    http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

    Everyone is different and while MFP is very helpful and gives great guidelines I think you have to play around with it a bit and see what works for you I eat 1200 cals a day and do not eat back my exercise cals, this works for me. When I eat back my exercise cals I dont seem to lose weight as quickly. Good luck and find what works for you

    Again, everyone is NOT different. It is still about BMR and TDEE and forming a deficit from your TDEE to get a caloric goal. We all lose weight the same. And if you can name any situation, i can tell you how we are not different. Or you can read it below.

    http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Ah, the conundrum all DON'T-GO-UNDER-1200!!-Crazies fear.

    It is perfectly reasonable, UNAVOIDABLE actually, if you are of a shorter height and sedentary for you to NOT have to drop below 1,200 to keep your 1 lb per week cut.IIT'S JUST THE WAY THE MATH WORKS PEOPLE.

    You have two choices: lower your lb per week weight loss goal to 1/2 lb per week (so a 250 cal cut) OR (and I'm going to get skinned alive here) drop slightly below 1,200. If you drop below, be careful, but it most certainly CAN be done (I ate at 1,150 for 7 weeks and was perfectly fine, still alive, that's right, and my BMR didn't get damaged). You aren't going to damage your BMR if you don't do it for a long amount of time, no matter what the fear mongers say. I actually talked to a girl today who said she was eating at what she thought was her goal and wasn't losing weight, and then got tested and found out her BMR was 1,020 due to genetics. IT HAPPENS people. DISLCAIMER: this only counts if you have your correct TDEE, not using your BMR to calculate your cut.

    Let the roasting begin.


    I don't plan on roasting but I do have questions. Did you do a before and after comparison of body composition to say your BMR hasn't been damaged from your LCD? Or did you get a RMR test done? If not, then it's speculation and isn't worth anything. Genetics plays into a BMR a little but not significantly. More than likely, your friend has very little lean body mass. This is why you here, skinny doesn't mean healthy. Now, I bet your friend could start eating more calories, and work on building muscle and she could increase her BMR significantly.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    THANK YOU ALL! I will post my success in 2 weeks.

    It may take a little longer than that. It depends on how your body will adjust. But most see results in a month.
  • mes1119
    mes1119 Posts: 1,082 Member
    If her maintenance is 1690 and she works out and burns 200 calories she now has 1890 for her maintenance. She can eat 1200 and have a 690 calorie deficit. She could now eat 1390 and still have a 500 calorie deficit. IMO she needs to work out more not eat less.

    If her maintenance (TDEE) is 1690, and her cut is 500, her GOAL is 1,190. If she works out and burns 200 and then eats them back, her NET GOAL is STILL 1,190. Yes, her caloric INTAKE is actually 1,390, but her NET (which is what MFP keys to) is 1,190. I kind of think we are saying the same thing just backward but the difference is important because she is using MFP.

    Everyone should ALWAYS workout more instead of eating less, but some people (myself included) prefer the latter than the former.

    not you again.... please stop advising the OP to eat less than 1200 a day because you did it. It isn't healthy and just because it worked for you doesn't mean it will work for someone else. I would bet that the 1.5 pounds a week that you lost was not all fat anyways....

    Eating under 1200 calories isn't just damaging to your metabolism. It causes your body to burn your muscle mass for energy, not just your fat. Therefore, while "losing weight" you're losing your hard earned muscle mass along with it. This goes to show how people need to stop focusing on the scale and worry more about body fat % and measurements. THOSE are better indicators of health than weight and BMI.

    and to be honest, I don't think anyone should ever eat less than 1400 calories a day, unless you are under 5' or close to a 100 pounds (and in the case of the latter, losing weight should probably the least of your worries unless you are extremely short).
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Lol!
    I like Mes!
  • jenschnack
    jenschnack Posts: 112 Member
    ok so I couldn't handle not weigh everyday. I was afraid I would go over 150 lbs.
    Wednesday first day netting 1440 - 148.6
    Thurs - 149.1
    today - lowest so far 148.4
    I know it is normal to go up and down on a daily basis. I have been weighing daily since January.

    since today's weight is my lowest I have been since I started MPF in January, I think I am still losing netting 1440, I will give it at least 2 weeks.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    ok so I couldn't handle not weigh everyday. I was afraid I would go over 150 lbs.
    Wednesday first day netting 1440 - 148.6
    Thurs - 149.1
    today - lowest so far 148.4
    I know it is normal to go up and down on a daily basis. I have been weighing daily since January.

    since today's weight is my lowest I have been since I started MPF in January, I think I am still losing netting 1440, I will give it at least 2 weeks.
    '

    Keep in mind, if this doesn't work, don't just go back to your old ways. Just back off 200 calories. Unfortunately, people ask for help because their program isn't working, then they try something new and it doesn't work and then directly back to their old ways.
  • mmstgr
    mmstgr Posts: 578 Member
    You probably shouldn't have started yourself on a 1200 cal diet.
    But maybe you should be working on losing a half pound instead of a whole pound.
  • jenschnack
    jenschnack Posts: 112 Member
    My update. In the process of packing to move so I decided to eat what I want this week. For 14 days my average was 1585 calories a day. I am going to try to net between 1440-1500 next week. I will post another update.
    Apr 4 - 148.6 net 1427
    Apr 5 - 149.1 net 1447
    Apr 6 - 148.4 net 1432
    Apr 7 - 148.3 net 1440
    Apr 8 - 148.4 net 2224
    Apr 9 - 149.4 net 1352
    Apr 10 - 149.8 net 1432
    Apr 11 - 149.1 net 1550
    Apr 12 - 148.8 net 1416
    Apr 13 - 148.4 net 1550
    Apr 14 - 148.6 net 1752
    Apr 15 - 148.3 net 1636
    Apr 16 - 148.7 net 1549
    Apr 17 - 149.4 net 1987
    Apr 18 - 148.9
  • jenschnack
    jenschnack Posts: 112 Member
    April 25th - 147.8

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