**READ THIS** Figuring out your calorie goals

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  • SportyLadyPhotographer
    SportyLadyPhotographer Posts: 173
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    bump!!
  • em9371
    em9371 Posts: 1,047 Member
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    Thank you for this helpful information. Just to clarify, I should never eat les than my BMR, net? And to lose 1lb per week, I should eat 500 less than my TDEE? if I exercise, I only eat the calories I've burned to get be back over BMR?

    My BMR is 1403, TDEE is 1970. I am female, 40 years old, 199lbs with 47% body fat.

    Is 1970 the number in the chart, it seems low especially if you exercise?
    If so, that is the tdee for your goal weight, not your current weight.
    To get your current tdee, multiply by 1.2 then create your deficit from this.
  • jen_fitnhappy
    jen_fitnhappy Posts: 102 Member
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    Great read...BUMP!
  • trinitrate
    trinitrate Posts: 219 Member
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    Im sorry if this sounds repetative, but the formula's referenced seem way too high... I get the idea of eating enough to feed your workout, and loosing fat not muscle, but the numbers dont seem reasonable...


    CW 262
    GW 210
    height 71"
    BF% 30.6

    I exercise 2-4 times a week, average 700 -1200 calories per session (MFP estimates) I normally eat back ~80% of exercise to make up for MFP's ambitious estimates. Mainly focusing on cardio but doing short weight sessions a couple times a week too.

    BMR = 2157 (Katch-McArdle)
    Sedentary calorie suggestion = 2429
    Moderate exercise = 3137

    Seriously? 3100 calories? MFP has me around 1800 + exercise and that has been working.

    Should I really move my goals up that much? Even if I just move up to TDEE of 2160 that seems like a lot..
  • silvercanoe
    silvercanoe Posts: 95 Member
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    I think this all very interesting, and I hope it works. I'm sure my calories dipped and/or stayed below BMR a lot over the past years of trying to get weight off!

    I upped calories almost two weeks ago and am getting nervous. After the first week, I lost a total of 5.5" (assuming I measured the same way both times...) and I gained about 3 pounds, which is gone now. As of this morning, I haven't lost pounds or inches. I guess my question is, should I keep going as is, cut back on calories, or up them some? I work out 3-4 days a week, but my workouts don't burn a lot of calories. I walk and am adding in strength workouts (not heavy lifting though). I have a desk job so I'm not up a lot during the day.

    My stats"
    56 years (female)
    5 ft 6 in
    203 pounds
    TDEE: 2172
    BF (military formula) 49.9% (yikes!)
    BMR (Katch McArdle) 1371
    lightly active: 1922 cal/day

    I upped my calories to 1780 which I thought a compromise between using a 20%cut from my TDEE and using the f2f calculation of 1922 day.

    Any insight or suggestions would be appreciated.
  • yuliyax
    yuliyax Posts: 288
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    bump
  • Liz55
    Liz55 Posts: 20 Member
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    bump!!!
  • Foxefabuluz
    Foxefabuluz Posts: 39 Member
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    bump
  • leomom72
    leomom72 Posts: 1,797 Member
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    bump
  • jouergal
    jouergal Posts: 40
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    bump
  • Lib_B
    Lib_B Posts: 446 Member
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    bump
  • Larry0445
    Larry0445 Posts: 232
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    Bump
  • Candi8099
    Candi8099 Posts: 178 Member
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    bump
  • bmkx0
    bmkx0 Posts: 308
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    bump
  • strue1027
    strue1027 Posts: 2
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    Bump!
  • Annieminnesota
    Annieminnesota Posts: 111 Member
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    bump
  • babygurl1
    babygurl1 Posts: 196 Member
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    Bump
    Not sure I understand....
    I am a 33 year old female
    61 inches tall
    BF 26.1%
    Lean BM of 90.9lbs
    BMR 1263
    it said my caloric intake should be 1460 give or take 200-300 calories..that seems like a lot. :huh: confused
  • nmjellison
    nmjellison Posts: 25 Member
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    bump : )
  • yallcallmedeb
    yallcallmedeb Posts: 294
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    Do I have this right?

    My BMR by Katch-McCardle is 1421
    My average calorie burn is 675 so
    My TDEE is 1421*1.2+675 = 2380.2

    Since I want to aggressively lose weight, I set my calorie goal to TDEE - 750 = 1630 and plan NOT to eat back any of my exercise calories but will watch my exercise tab to ensure that I am on track with averaging a 675 burn.

    Did I get it right?
  • smallFryHuffy
    smallFryHuffy Posts: 15 Member
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    Thanks - this is great!

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