Helloitsdan Fans. I have a question

juliekaiser1988

I know he gets bombarded. I just have a simple question that anyone who's been following the F2F plan can answer...

Do I just set my MFP calories to the number I was given after I did all the calculations? So basically, I'm asking: I do not "eat back" my workout calories; I eat the same calories each day regardless if it was a workout day or not, is this correct?

My calories for the day (each day) should be set at 2080 regardless of exercise. Yes? No?

paj315

Yes that's what I do. I have a flat 1943 calories a day because my workouts are already figured in. The only time I would add or subtract is when I add or delete an extra workout that was over and above what I added in the 1943.

I do still log my exercise but I change MFP calorie count to 1 calorie so I am still logging but it doesn't change my calorie count for the day, except by the 1 calorie.

juliekaiser1988

Blows my whole "Oh goodie! What did I burn- what can I eat!!" theory right to heck! LOL

juliekaiser1988

Any other thoughts out there?

juliekaiser1988

Bump???

adamb83

I would like to know where/how to do this magic calculation, please?

psuLemon

That helloitsdan guy doesn't know anything!!!





If you follow F2F those are your total calories, not net.




J/K on the dan thing, we are both on the same page and use the same method.

JennieAL

I know he gets bombarded.

He's famous

psuLemon

I would like to know where/how to do this magic calculation, please?

Input and follow calorie recommendations.


http://www.fat2fitradio.com/tools/bmr/

beckajw

I would like to know where/how to do this magic calculation, please?

Google fat 2 fit radio.

Sarauk2sf

Yes - the number includes exercise, so you are already eating them back.

Minnie_Moo

I had my numbers figured out by one of Helloitsdan's group and set the mfp to the amount I was told. I was getting confused after reading other posts about to add or not add the exercise since I thought the numbers figured out included exercise, so I posted and asked if I am suppose to log my exercise ?

I was told that I can log my exercise in mfp with the calories burned (using my hrm) and to always net 200-300 calories above BMR.

I still don't think I am doing something right but maybe someone can answer once and for all what we need to do.....I'm getting nervous as the scale shows I gained 2 pounds :noway: but I haven't taken measurements yet......

deksgrl

I would like to know where/how to do this magic calculation, please?

http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

Sarauk2sf

I know he gets bombarded.

He's famous

Or is he infamous now?

oharabears

FYI--you CAN log your exercise as "0" calories, instead of 1...if you're as nit-picky as I am and don't want MFP adding back ANY calories. LOL!

juliekaiser1988

I guess it just blew my mind to eat that many on non workout days.

psuLemon

I had my numbers figured out by one of Helloitsdan's group and set the mfp to the amount I was told. I was getting confused after reading other posts about to add or not add the exercise since I thought the numbers figured out included exercise, so I posted and asked if I am suppose to log my exercise ?

I was told that I can log my exercise in mfp with the calories burned (using my hrm) and to always net 200-300 calories above BMR.

I still don't think I am doing something right but maybe someone can answer once and for all what we need to do.....I'm getting nervous as the scale shows I gained 2 pounds :noway: but I haven't taken measurements yet......

Generally if Dan runs your numbers, he includes your exercise into your TDEE so you would NOT eat them back. And you don't necessarily need to look at net calories. In fact, I don't even log my exercise as my exercise is in my TDEE and I haven't lose a single lb of lean body mass yet since I joined this site.

adamb83

Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!

Sarauk2sf

I had my numbers figured out by one of Helloitsdan's group and set the mfp to the amount I was told. I was getting confused after reading other posts about to add or not add the exercise since I thought the numbers figured out included exercise, so I posted and asked if I am suppose to log my exercise ?

I was told that I can log my exercise in mfp with the calories burned (using my hrm) and to always net 200-300 calories above BMR.

I still don't think I am doing something right but maybe someone can answer once and for all what we need to do.....I'm getting nervous as the scale shows I gained 2 pounds :noway: but I haven't taken measurements yet......

There is huge confusion - with the whole 'do I eat my calories back'. In the calculations that Dan gives, they are already included and so you are effectivelt already eating them back. If you put this target in MFP you need to not take into account your exercise otherwise you would be eating them twice. You can still track by over-riding the calories used an just put in 1 calorie if you wish.

All of the threads re 'eating your calories' back are really discussing when the exercise is not included in the target - you do not have to worry about that as you are aready eating them back.

BTW: if you have recently upped your calories give more time as it takes your body a little while to adjust (depending on how low and for how long you were before). Also, really focus on measurements rather than the scale.

psuLemon

I guess it just blew my mind to eat that many on non workout days.

keep in mind it's just as important to refeed your body on non workout days as it is to feed your system on workout days.

psuLemon

Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!

I eat 2800 calories a day, I am 5'11, 200 lbs and a 30 year old guy. It's not that crazy, especially if you exercise a lot.

Sarauk2sf

Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!

I am eating 2,000 and I am female, older and probably shorter than you (all meaning that my starting point is lower than yours) - plus I am not very active (weight training 3x per week with minimal cardio and a desk job) . I am losing weight at this goal.

adamb83

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

Sarauk2sf

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

You should ignore MFP projected loss - this does not include exercise so it will assume your are eating 2700 at a sedentary level.

psuLemon

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

That would be fast weight loss too. Also, fast weight loss generally means muscle loss too which means more plateau's, a slower metabolism, etc.. And MFP is just a tool, not an exact science. As you approach your goal, you will be losing 1/2 - 1 lb per week and nothing more.

ladyraven68

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

I eat 1600 calories based on Dan's numbers.

MFP tells me I will lose 0.2 lbs.

I lose 1-3 lbs every week and have maintained my lean mass.

mjn18

bump

Sarauk2sf

Okay - is this for very slow weight loss, though?

MFP projects I'll only lose 1.7 pounds in 5 weeks if I'm eating this many calories (burning about 300 calories from exercise, 6 days per week)

That would be fast weight loss too. Also, fast weight loss generally means muscle loss too which means more plateau's, a slower metabolism, etc.. And MFP is just a tool, not an exact science. As you approach your goal, you will be losing 1/2 - 1 lb per week and nothing more.

I think he was saying 1.7 in 5 weeks - i.e. 0.34lb a week

lorierin22

I log all of my exercise in MFP. I "know" how many calories I am alloted in my day...I don't pay any attention to how many calories MFP tells me I have left. I just look at how many I have many food calories I have actually used in a day and subtract this from the number I know I am allowed to eat. The reason I do this is because I like to use the NET calorie function on MFP. If my net calories are below my BMR then I know I will need to eat additional calories to get up to that number for the day. This is the only reason you would need to eat back exercise calories on this plan. (This usuallly happens if you are VERY heavy on the cardio and have not caluclated enough in at the beginning of the equation).

Tigermad

I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.

I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.

nermal6873

Guess I'm giving this method a try! Here's hoping it works for me! So I just need to follow the recomendation mady by F2F radio and the only time I would "eat back" exercise is if it drops me below my BMR (which it shouldn't, since exercise is already built in)? Amazing how much more that looks like even though the net calories should be similar to MFP!