Eat More 2 Weigh Less

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Help me fiure this out please!!

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gamommaof3
gamommaof3 Posts: 59
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I started on MFP a week ago. I didn't lose anything this week. I have lost 30 lbs prior to joining here without counting calories. I just started watching what I eat, drinking lots of water, and exercising.

I think I may not be eating enough calories. I am exercising a decent amount. I started 30 Day Shred on 4/19 and I am doing that 6 days a week and also walking at least 5 days a week. I know I am building muscle mass, so that may be why I didn't lose this week. Last week I burned over 3,100 calories in exercise. It may have been more if I had counted my 4 hours of bowling I did yesterday also.

I weigh about 180 lbs currently and would like to get down to 145-150 lbs. I am 36 yrs old and about 5' 5" tall. How many calories would you recommend I eat? Feel free to look at my food diary for the last week and make any recommendations also. I am super excited about the 30 Day Shred and looking good in a swimsuit this summer so I am not solely looking at the weight number, but also how I look and feel.

Thanks for listening!!

Replies

  • theartichoke
    theartichoke Posts: 816 Member
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    Go here and enter your info. This a great site to get you started on figuring out what works best for you. Good luck on your journey!

    http://www.fat2fitradio.com/tools/bmr/
  • gamommaof3
    gamommaof3 Posts: 59
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    Go here and enter your info. This a great site to get you started on figuring out what works best for you. Good luck on your journey!

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

    Is this what I should eat before or after exercise calories?
  • itwasntme
    itwasntme Posts: 28 Member
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    Go here and enter your info. This a great site to get you started on figuring out what works best for you. Good luck on your journey!

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

    Is this what I should eat before or after exercise calories?

    That would be the lowest number you want to net so after exercise. There is a great sticky at the top helps a lot. Good luck!
  • gamommaof3
    gamommaof3 Posts: 59
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    Wow, it says I should eat almost 2,200 calories since I am in the moderately active category. I don't see how I can eat that much!
    Do I use that or the Harry Benedict BMR number?
  • theartichoke
    theartichoke Posts: 816 Member
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    It really depends on which method you use and your body. Some people eat at or barely over BMR and some people eat a cut (around 20%) under TDEE and don't eat their exercise calories back. It's been trial and error for me and from everything I've read it truly just takes time to see what works best for you and your fitness goals. Here are a couple of posts that helped me tremendously.

    http://www.myfitnesspal.com/topics/show/501511-great-read-on-plateau-ing

    http://www.myfitnesspal.com/topics/show/557201-how-to-lose-weight-correctly

    This is spreadsheet an MFP member named Razi made. Very helpful as well.

    http://interzone.kicks-*kitten*.net/Calculating_calories.xls

    I hope this helps!
  • gamommaof3
    gamommaof3 Posts: 59
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    It really depends on which method you use and your body. Some people eat at or barely over BMR and some people eat a cut (around 20%) under TDEE and don't eat their exercise calories back. It's been trial and error for me and from everything I've read it truly just takes time to see what works best for you and your fitness goals. Here are a couple of posts that helped me tremendously.


    http://www.myfitnesspal.com/topics/show/557201-how-to-lose-weight-correctly

    I hope this helps!

    If I go by this I should eat about 2,200 calories and not eat back my exercise calories. I am still confused if I should also deduct the 10-15% for deficit from that number.
  • justagirl2013
    justagirl2013 Posts: 226 Member
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    Read this :)

    http://www.myfitnesspal.com/topics/show/512956-tdee-what-is-it-and-why-you-should-not-eat-below-your-bmr

    It will give you the formula for figuring out how many you will eat :)
  • gamommaof3
    gamommaof3 Posts: 59
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    It says my TDEE is 2,444. So that means that I should eat 10-20% below this number, correct? If so, I would need to eat between 1,955-2,199 and not eat back my exercise calories.

    Most of my exercise days I burn about 450 calories, so this sounds right I guess. Am I analyzing this correctly?
  • itwasntme
    itwasntme Posts: 28 Member
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    It says my TDEE is 2,444. So that means that I should eat 10-20% below this number, correct? If so, I would need to eat between 1,955-2,199 and not eat back my exercise calories.

    Most of my exercise days I burn about 450 calories, so this sounds right I guess. Am I analyzing this correctly?

    If you're following the TDEE then your activity level is already figured in the number. A 10-20% cut is ideal. You don't need to eat back exercise calories unless you are netting below your BMR. It's also okay to stagger calories like lower on non workout days and higher on workout days. At least that's how I understand it.
  • gamommaof3
    gamommaof3 Posts: 59
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    It says my TDEE is 2,444. So that means that I should eat 10-20% below this number, correct? If so, I would need to eat between 1,955-2,199 and not eat back my exercise calories.

    Most of my exercise days I burn about 450 calories, so this sounds right I guess. Am I analyzing this correctly?

    If you're following the TDEE then your activity level is already figured in the number. A 10-20% cut is ideal. You don't need to eat back exercise calories unless you are netting below your BMR. It's also okay to stagger calories like lower on non workout days and higher on workout days. At least that's how I understand it.

    Great, thanks! I have a lot more calories to eat from now on.
  • gamommaof3
    gamommaof3 Posts: 59
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    Last night I decided I would weigh in today. I joined the evening of 4/16 but really started focusing on it starting the next day. I was super happy to weigh in this morning and see a 2 lb loss!!!!
  • 31prvrbs
    31prvrbs Posts: 687 Member
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    Nice loss! Congrats on finding out early on how much you should be eating, as well. The journey is SO much easier when you start out at the right #, rather than working backwards as most of us did.... :wink:
  • gamommaof3
    gamommaof3 Posts: 59
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    Nice loss! Congrats on finding out early on how much you should be eating, as well. The journey is SO much easier when you start out at the right #, rather than working backwards as most of us did.... :wink:

    Thanks, I'm trying to figure it all out!! It's a numbers game for sure.

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