Ok, I gained this week

walker001

I gained this week and I am not happy. The more I read the more confused I get. Please don't tell me to read any more, because it is not working. I only want to lose about 20 lbs so it is not much, I should be able to do this.

Hi all, question

I am 62 and my wt is 203, 5'6" I workout 6 days a week walking and or biking. Earn anywhere from 300 cal to 700-800 calories depending on what I do and for how long. I also do strength training but not to much. I can't afford a gym so I don't really know what or how to do it.


My TDEE is around 4577 according to the TDEE chart and they have my BMR at 2044

One site fat 2 fit says 2044
and puts my BMR to 1500 as well with exercise they say 2251 calories

I am so confused. I need someone to tell me # of calories and do I eat any back. I have only been doing this since March 20.

I am leaving for holidays in NY on Thurs and gone for 16 days. I am planning to log in everyday. We get lots and lots of walking and stairs (subway) in NY touring around, So exercise will not be a problem and there is a gym in my son's apt as well.




Most days I am eating some or all of my calories back.

I have my MFP calories at 1300 and I eat my exercise calories back.

So I am aroud 13-1500 calories a day

What is the deficit on the goal page mean???

My WI is Monday so not sure how this week went,

there are so many threads on here about this topic, morre I read the more confused i get.

How about you guys. What are your BMR and are you eating your calories back to not go below you BMR.
.
Just trying to get this right

I hope somebody has the right # of calories I should be eating with or without eating back calories.

Tell me a # and then with that # should I eat back calories or not..

Aquaduckie

I'm new here and don't know much, but I am 5'2" and 198. I am set to lose 1.5 pounds a week. I get 1200 calories a day. I eat back my exercise calories. I don't even know what TDEE is or where those larger numbers are coming from. But my hubby is a doctor and he has a chart for how many calories you need to eat to maintain a certain weight, and basically, it comes down to about 100 calories per pound, adjusting for exercise. So a sedentary person who wants to weigh 130 should eat 1300 calories. But if you exercise and burn an extra 300 calories a day, you could eat 1600 calories. Does that make sense?

quilteryoyo

How much weight did you gain? If it is just a pound or so, it is most probably water weight and will come off as quickly as it showed up. I don't feel qualified to tell you how many calories to eat and I'm sure you will get various opinions on here....as you have already alluded to. What has worked for me so far is making sure I consume at least 1200 calories. I don't always eat back all of my exercise calories, but do try to eat more on days I exercise....my MFP calorie goal is around 1360 calories. You may just have to play around with it a little and see what works for you. I know that probably doesn't help you much, but it's all I've got. Hang in there and keep trying. You'll figure it out and the weight will come off. Just don't give up! :flowerforyou:

walker001

Yes Aquaduckie, that does help. thanks

walker001

Oh I gained 3 lbs, YIKES and my diary is open so you can have a look if you want.

love4fitnesslove4food_wechange

Do NOT FOLLOW THE 10 CALORIES PER POUND...yikes!

I would say to set your goal on MFP to 1 pound per week, log all exercise and eat 1/2 of those calories back UNLESS you have a HRM and you KNOW what you're burning.

JonesJennings

It doesn't really answer your original point, but I saw that you don't really know how to strength train at home. I'd consider the British Army Fitness Guide by Sam Murphy.

http://www.amazon.co.uk/dp/085265118X

Despite what the title suggests, you don't have to already be fighting fit to embark upon the programme in the book, and many of the excercises have easier/harder versions. The reason I like the book is that it requires almost no equipment at all. If you're not planning on doing any book shopping in the near future, the book was serialised in the Guardian (UK) newspaper and bits of it should be easily findable on their website.

barbiecat

:bigsmile: I bought "Strong Women Stay Young" and followed the program in the book......I have many reasons for not joining a gym and this program can be done at home (I watch TV while doing it). It requires that you purchase some ankle weights and dumbbells. I added some body weight exercises and created a program that has made a big difference.

:flowerforyou: be continuously vigilant with your food diary and make sure that you are getting maximum nutrition for your calories----look at the higher calorie items and question the need for them.

:flowerforyou: don't sit for long----be active---get up and do things

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add short walks to your day---stay out of restaurants whenever possible

:flowerforyou: don't let overnight fluctuations of your weight discourage you