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    • **READ THIS** Figuring out your calorie goals

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    • Posts: 5 Member
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    • Posts: 1,047 Member
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      @erickirb - I get the math and how you are calculating it. What is tripping me up is my exercise is very varied and I'm not sure how I would account for it. As of now I go to CrossFit twice a week and am training for a sprint tri with longer bike rides on the weekend. Any advice would be helpful!

      From my calculations:
      KM BMR - 1530
      TDEE Sedentary - (1530*1.2)=1836
      TDEE Active - (1530*1.55)=2372

      Here is where I get confused, I am very active but varies throughout the week from a light swim (200cal or so) to 3hrs on a bike (1200+calories). Would it be better for me to use the Sedentary TDEE to make my NET calorie goal the make sure I eat enough to compensate for the activity?

      I think the whole eating back the calories is completely counter-intuitive and it has been tripping me up as to how I should set my NET calorie goal without eating below my BMR.

      Thanks in advance for the help.

      With that amount of exercise there is no way you are sedentary whether you use mfp or bmr/tdee. I would go with the activity level that best suits your average workouts, and maybe eat a bit extra on the bike ride days to make sure you don't drop too much below bmr.
      If you use bmr / tdee, don't worry about net cals as long as you don't go below bmr.You will be higher some days and lower others depending on the amount of exercise, but that's not a bad thing. I eat around 2000 most days, so my rest days are higher cal than my gym days and I've lost 40lbs and 10% bf so it doesn't affect loss.
    • Posts: 136 Member
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    • Posts: 118 Member
      thank you for the info, it's been very helpful!
    • Posts: 136 Member
      Ok read the info and please somebody tell me if I got this right!

      5ft 3in
      152.2 lbs
      BMR 1322
      TDEE 2046 (moderate)

      Is 2046 what I'm suppose to eat daily or should I subtract 20% from this number?

      I will appreciate greatly any reply:flowerforyou:
    • Posts: 14
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    • Posts: 115 Member
      Great info!!
    • Posts: 11 Member
      Thanks for reposting.
    • Posts: 9 Member
      bump :smile:
    • Posts: 1,047 Member
      Ok read the info and please somebody tell me if I got this right!

      5ft 3in
      152.2 lbs
      BMR 1322
      TDEE 2046 (moderate)

      Is 2046 what I'm suppose to eat daily or should I subtract 20% from this number?

      I will appreciate greatly any reply:flowerforyou:

      If you got that tdee figure from the chart on fat 2 fit it already has a deficit and is the number you should eat. You need to ADD 20% to the chart figure to get your actual tdee.
    • Posts: 99 Member
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    • Posts: 12,161 Member
      What is the best macro nutrient ratio to be at to loose weight and fat and maintain lean body mass?

      Excellent article from BB.com.
      http://www.bodybuilding.com/fun/randy46.htm

      Essentially, it is done accurately on macro per unit of body mass rather than crude ratio. Clearly, you can convert that mass directed macros to ratio

      For simplified diet plan. TDEE, BMR, deficit, go here:
      http://scoobysworkshop.com/calorie-calculator/
      Scooby has simplified this a lot!
    • Posts: 136 Member
      em937....thank you soooooo much, I did get figures from link posted but oh my when I add the 20% it totals 2455 wow!
      Again thanks for responding!
    • Posts: 1 Member
      woah! no wonder i've stalled. I've been eating way below my BMR. Thanks for the post. I'll increase my calories and see what happens!
    • Posts: 2,384 Member
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    • Posts: 225 Member
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    • Posts: 40 Member
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    • Posts: 132 Member
      Ok so I input all my numbers and this is what I got...

      Harris-Benedict Formula- BMR is 1975
      Katch-McArdle BMR is 1362

      Height: 5'7
      My CW: 258
      My GW: 165
      BF%: Roughly 61%(yikes I know.)

      I workout 5-6 days a week for 30-45 minutes a day. So I chose moderately active which according to that website I should be eating 3108 calories. MFP has me eating roughly 1800 calories to lose 2 lbs a week. I figured since I have more than 75 lbs to lose 2 lbs is safe for now. 3000 calories seems like an awful lot. So which number do I go with? MFP or the calculations I got from the fat 2 fit website? Thanks for any help you can give me!
    • Posts: 124 Member
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    • Posts: 784 Member
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    • Posts: 28
      So if I shouldn't eat below my BMR, why is this site telling me to eat 400 cal less than my BMR?
    • Posts: 262 Member
      Please help me as I'm a little confused..

      Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes?
      So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc?
      Help me out a little please!
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    • Posts: 313 Member
      This is a must read!
    • Posts: 96 Member
      So I'm wondering if anyone is in the same boat I'm in. I've been struggling with determining a correct daily calorie goal; one that is enough to lose weight but still eating enough to have my body burning energy normally. I looked at the numbers the calculators (TDEE, BMR) were giving me and I couldn't believe that I could eat that much food and still lose weight. So I started wearing my heart rate monitor 24 hours a day. Now I'm into day 4 and I find the calculations are off. I am actually burning about 300 calories less than my calculated TDEE. SO this has to mean also that my BMR is at least 200-300 calories less. AHH! Anyway. I mostly wanted know if anyone else has discovered errors through actually recording how many calories you burn everyday. I hope I'm not the only one.
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