Helloitsdan Fans. I have a question

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Replies

  • juliekaiser1988
    juliekaiser1988 Posts: 604 Member
    I am just glad dan decided to join the conversation. I was getting tired from covering him lol.

    He's a slacker! His followers have to pick up the pace for him!! (lol)
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    i thought i had this down pat. i'd reset my calories according to F2F calc
    33 y/o female
    219 current weight/ 169 goal weight
    5'9 = 69 inches tall
    desk job
    heavy weight train 2x week, spinning 2x week, couple dog walks a week
    per F2F:
    Katch McA BMR 1489
    Sedentary 1871
    Lightly Active 2144
    Mod Active 2416
    for the past couple of weeks i've set my cals at 2416 (i'm not weighing all april long so idk if there's been a loss) and macros at 40/30/30. but before this i've stalled with no weight loss for over a month. should i continue this cal amount or should i drop it to Lightly Active amt of 2144?
    and to be clear- we are NOT to pay attention to the Net calories??
    on days with large burns from HRM should we make an attempt to eat more so we NET more than our BMR??
    thanks in advance!

    Those numbers dont appear to have a deficit in them from what i can tell. I would eat 1900 calories total everyday and not worry about exercise calories.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Double post
  • HappilyLifts
    HappilyLifts Posts: 429 Member
    wow, an amazing amount of info to digest, but I think I've got it, and I've set MFP up to my personal TDEE for a moderately active person. Now all I need to do is make sure I do my 5 workouts a week so that the numbers are right, give it time, and hopefully see love handle and tummy fat progress in the mirror. I'm also changing my workouts from 45 mins x 5 days a week of cardio and strength (15 mins of each) to Mon, Wed and Fri for purely strength training and Tues and Thurs for 45 minutes of pure cardio, HIIT style.

    Pleeease let this work! I'm 43 and have spent 16 years yo-yoing, on and off paid diet plans like Weightwatchers and Slimming World and putting on 42lbs in the process :laugh: :sad:

    Would love for folks to come back when they are making progress, what a treat that would be and a boost in confidence for us new to this method of fat loss. While I am going to love eating 2269 cals a day there's still that nag in my head saying it's too much!:laugh:

    Good luck everyone, come back and tell us how you're doing!
  • lisaisso
    lisaisso Posts: 337 Member
    i thought i had this down pat. i'd reset my calories according to F2F calc
    33 y/o female
    219 current weight/ 169 goal weight
    5'9 = 69 inches tall
    desk job
    heavy weight train 2x week, spinning 2x week, couple dog walks a week
    per F2F:
    Katch McA BMR 1489
    Sedentary 1871
    Lightly Active 2144
    Mod Active 2416
    for the past couple of weeks i've set my cals at 2416 (i'm not weighing all april long so idk if there's been a loss) and macros at 40/30/30. but before this i've stalled with no weight loss for over a month. should i continue this cal amount or should i drop it to Lightly Active amt of 2144?
    and to be clear- we are NOT to pay attention to the Net calories??
    on days with large burns from HRM should we make an attempt to eat more so we NET more than our BMR??
    thanks in advance!

    Those numbers dont appear to have a deficit in them from what i can tell. I would eat 1900 calories total everyday and not worry about exercise calories.



    thanks for your reply! i will set it at 1900.
  • mamapuddin17
    mamapuddin17 Posts: 108 Member
    bump
  • pitbullmama
    pitbullmama Posts: 454 Member
    bump
  • MollyDukes
    MollyDukes Posts: 233 Member
    Bump
  • Glitter969
    Glitter969 Posts: 77 Member
    Bump
  • DoubleE615312
    DoubleE615312 Posts: 173 Member
    Bump
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    wow, an amazing amount of info to digest, but I think I've got it, and I've set MFP up to my personal TDEE for a moderately active person. Now all I need to do is make sure I do my 5 workouts a week so that the numbers are right, give it time, and hopefully see love handle and tummy fat progress in the mirror. I'm also changing my workouts from 45 mins x 5 days a week of cardio and strength (15 mins of each) to Mon, Wed and Fri for purely strength training and Tues and Thurs for 45 minutes of pure cardio, HIIT style.

    Pleeease let this work! I'm 43 and have spent 16 years yo-yoing, on and off paid diet plans like Weightwatchers and Slimming World and putting on 42lbs in the process :laugh: :sad:

    Would love for folks to come back when they are making progress, what a treat that would be and a boost in confidence for us new to this method of fat loss. While I am going to love eating 2269 cals a day there's still that nag in my head saying it's too much!:laugh:

    Good luck everyone, come back and tell us how you're doing!

    Sounds like a plan for me.
  • BrionyTallis
    BrionyTallis Posts: 90 Member
    bump
  • missjulial
    missjulial Posts: 1 Member
    I NEED HELP.

    I just read the article yesterday and used the tools that Dan suggested. My BMR is 1440. Plus 20% is 1,728 - my TDEE. Right?
    To get to my goal weight of 145 pounds. I have a desk job all day but weight train 3 times per week and cardio 2-3 times per week (my cardio is sometimes short bursts, sometimes hour long). It says that I should be consuming 2,190 calories per day. Can this be right???? It seems crazy! When i signed up to MFP today - it says my daily calories to lose 1.5 pounds per week is 1200. But perhaps the 2,190 calories per day is calculating my exercise as well?

    I'm just so confused and new to this... I need some help understanding how many calories I should consume daily. Point blank. I feel I've been brainwashed in the past to think that I need to drop calories down low and train hard... and perhaps I've never been eating enough????? Please help me!! Thank you.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    I NEED HELP.

    I just read the article yesterday and used the tools that Dan suggested. My BMR is 1440. Plus 20% is 1,728 - my TDEE. Right?
    To get to my goal weight of 145 pounds. I have a desk job all day but weight train 3 times per week and cardio 2-3 times per week (my cardio is sometimes short bursts, sometimes hour long). It says that I should be consuming 2,190 calories per day. Can this be right???? It seems crazy! When i signed up to MFP today - it says my daily calories to lose 1.5 pounds per week is 1200. But perhaps the 2,190 calories per day is calculating my exercise as well?

    I'm just so confused and new to this... I need some help understanding how many calories I should consume daily. Point blank. I feel I've been brainwashed in the past to think that I need to drop calories down low and train hard... and perhaps I've never been eating enough????? Please help me!! Thank you.

    The major difference is fat2fit includes exercise as part of your calculation. So if you are burning 500 calories working out, then you would eat that on top of your 1200 calories. Based on the numbers, I would probably start with 1800 calories total. As you get closer to your goal, it may be advisable to reevaluate your calories and increase as necessary.
  • Smuterella
    Smuterella Posts: 1,623 Member
    I've been eating at 1800 for the past few days and for some reason I am absolutely starving today, the few biscuits I had instead of some protein today can't have made that much of a difference can it? *drinks buckets of water in an attempt to feel full*
  • eden2004
    eden2004 Posts: 34
    I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

    I have been eating 1480 and not losing. Eating back some/most of my calories.

    I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
    Goal weight is 150.

    I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1756
    Lightly Active (light exercise/sports 1-3 days/wk) 2012
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
    Very Active (hard exercise/sports 6-7 days/wk) 2524
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780
  • Smuterella
    Smuterella Posts: 1,623 Member
    How much/what sort of exercise are you doing?
  • eden2004
    eden2004 Posts: 34
    How much/what sort of exercise are you doing?

    It varies. I go to the gym 3-4 days a week. Sometimes elliptical, sometimes zumba, sometimes some other random class.
  • Smuterella
    Smuterella Posts: 1,623 Member
    I'd say (and am happy to be corrected...) that you can either eat the sedentary number and eat your exercise calories back or eat the lightly active number and not eat them back.
  • eden2004
    eden2004 Posts: 34
    I'd say (and am happy to be corrected...) that you can either eat the sedentary number and eat your exercise calories back or eat the lightly active number and not eat them back.
    Thanks!
  • em9371
    em9371 Posts: 1,047 Member
    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?

    yes.
    you can always log your exercise in notes, or log it as usual but change calories burned to 1 so it doesnt affect your totals.
  • em9371
    em9371 Posts: 1,047 Member
    I'd say (and am happy to be corrected...) that you can either eat the sedentary number and eat your exercise calories back or eat the lightly active number and not eat them back.

    yep this is right.
    using sedentary or MFP figures assumes you do no exercise so you would log and eat back.
    using a higher activity level that matches your workouts will already include exercise so dont eat back.
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

    I have been eating 1480 and not losing. Eating back some/most of my calories.

    I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
    Goal weight is 150.

    I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1756
    Lightly Active (light exercise/sports 1-3 days/wk) 2012
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
    Very Active (hard exercise/sports 6-7 days/wk) 2524
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

    Eat 1800 calories a day. Also try to do 2-3 of the 4 days you work out strength training or resistance training related. Cardio is for heart health and burning a lot of calories which you would have to eat back. WT or RT will cut fat and burn more calories in the long run repairing your muscles.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

    I have been eating 1480 and not losing. Eating back some/most of my calories.

    I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
    Goal weight is 150.

    I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1756
    Lightly Active (light exercise/sports 1-3 days/wk) 2012
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
    Very Active (hard exercise/sports 6-7 days/wk) 2524
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

    Eat 1800 calories a day. Also try to do 2-3 of the 4 days you work out strength training or resistance training related. Cardio is for heart health and burning a lot of calories which you would have to eat back. WT or RT will cut fat and burn more calories in the long run repairing your muscles.

    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268

    Eat this for 2 weeks while continuing your routine.
    This should regulate things and break the plateau.
  • Jackieb301
    Jackieb301 Posts: 140 Member
    bump
  • Whisperinghorse
    Whisperinghorse Posts: 202 Member
    Hi

    Another question please....

    I have basically been plateued from 2nd March between 11st6-11st3 (162.4 - 158.2)

    I was eating 1200 (dont I know now :noway: ) until 12th March then upped to 1450 when I dropped to 11st 2lb. April 2nd I upped to between 1650 - 1950 per day and I started heavy (for me) freeweights last Friday 13th and have done those 3 times this week. I also do zumba 20-50 minutes, or run 2 miles as a cardio 2-3 times a week. As a normal everyday activity I have horses to look after which involves poo picking 50-70kg per day and changing rugs etc and total time daily is 60 - 90 minutes everyday.

    I am female, 38, 5'4, currently 160lb, bf was 34.9% as calcualted on Tuesday. I think I should be eating more like 1900 consistently and learning patience that the scale doesnt change that quickly after upping.

    I will say that BF reduced by 2.3% in the last 2 weeks....
  • kent4j
    kent4j Posts: 391 Member
    Bump to read later
  • em9371
    em9371 Posts: 1,047 Member
    Hi Dan!
    I'd just like to say a huge thank you for your original 'in place of a roadmap' post.
    I had been doing this accidentally since I started on MFP as I like to have the same calorie goal every day rather than logging & eating back exercise, but its great to learn the science behind it :-)
  • eden2004
    eden2004 Posts: 34
    I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

    I have been eating 1480 and not losing. Eating back some/most of my calories.

    I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
    Goal weight is 150.

    I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1756
    Lightly Active (light exercise/sports 1-3 days/wk) 2012
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
    Very Active (hard exercise/sports 6-7 days/wk) 2524
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

    Eat 1800 calories a day. Also try to do 2-3 of the 4 days you work out strength training or resistance training related. Cardio is for heart health and burning a lot of calories which you would have to eat back. WT or RT will cut fat and burn more calories in the long run repairing your muscles.

    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268

    Eat this for 2 weeks while continuing your routine.
    This should regulate things and break the plateau.

    So do I eat 1800 and eat back my exercise calories or eat 2268 and not eat them back?
  • em9371
    em9371 Posts: 1,047 Member
    I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

    I have been eating 1480 and not losing. Eating back some/most of my calories.

    I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
    Goal weight is 150.

    I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1756
    Lightly Active (light exercise/sports 1-3 days/wk) 2012
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
    Very Active (hard exercise/sports 6-7 days/wk) 2524
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

    Eat 1800 calories a day. Also try to do 2-3 of the 4 days you work out strength training or resistance training related. Cardio is for heart health and burning a lot of calories which you would have to eat back. WT or RT will cut fat and burn more calories in the long run repairing your muscles.

    Moderately Active (moderate exercise/sports 3-5 days/wk) 2268

    Eat this for 2 weeks while continuing your routine.
    This should regulate things and break the plateau.

    So do I eat 1800 and eat back my exercise calories or eat 2268 and not eat them back?

    id go with what Dan says, the 2268 and not eat them back, he was the one who originally started the topic 'in place of a road map'

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