If you are scared to increase calories

tbresina

Hi! Hello there. Do me a favor and look at the bottom of my post here. See that? Yep, guess what? I eat more than 1200 calories a day. Yep, it works. Thank you for your time.

I love you miss Thang, so sassy!

sleepytexan

thanks for this. it makes more sense to me.
So if I do plan on logging my exercises, then my NET at the end of the day should be my TDEE (or the calories allotted from the fat2fit calculator both are very close for me 2196 and 2083)

yes. If you are that close, I guess you have just a little bit of weight to lose, so eating anywhere between 1883 - 2196 on any given day will keep you losing. This is a range of 200 less than the goal TDEE to your current TDEE. I love this flexibility of not stressing to a hard and fast number on any given day.

I am 143. according to f2f, my goal weight is 125. is that considered a little?
see now I'm still lost. if I eat 2000 calories a day, and log my exercises, then my net at the end of the day should be closer to 1700? or am I technically eating the exercise calories and netting 2000?
sorry, I'm super confused and want to make sure i get this right.
crap maybe I should just not log my exercise at all LOL. then I eat 2000 a day right? even on my rest day?

Your goal weight is whatever you say it is. F2F does not calculate a goal weight. You tell it what you want to weigh and it advises you what the TDEE for that weight is.

If you look at the F2F page, it will tell you your BMR in the paragraph above the chart. Your BMR is probably not 2000; that's probably the TDEE for your goal weight.

If you use your BMR, DO log and eat exercise calories. If you want to use the TDEE of your goal weight, your exercise is already included in the calculation. Either don't log exercise, or log it as 1 calorie.

EDIT: If you are consistent with your exercise, go ahead and eat between that 1883 - 2196 per day, every day, without eating exercise calories (they are already factored). If you are inconsistent with exercise, pick your BMR and log AND EAT exercise calories.

blessings.

kiku76

thanks for this. it makes more sense to me.
So if I do plan on logging my exercises, then my NET at the end of the day should be my TDEE (or the calories allotted from the fat2fit calculator both are very close for me 2196 and 2083)

yes. If you are that close, I guess you have just a little bit of weight to lose, so eating anywhere between 1883 - 2196 on any given day will keep you losing. This is a range of 200 less than the goal TDEE to your current TDEE. I love this flexibility of not stressing to a hard and fast number on any given day.

I am 143. according to f2f, my goal weight is 125. is that considered a little?
see now I'm still lost. if I eat 2000 calories a day, and log my exercises, then my net at the end of the day should be closer to 1700? or am I technically eating the exercise calories and netting 2000?
sorry, I'm super confused and want to make sure i get this right.
crap maybe I should just not log my exercise at all LOL. then I eat 2000 a day right? even on my rest day?

Your goal weight is whatever you say it is. F2F does not calculate a goal weight. You tell it what you want to weigh and it advises you what the TDEE for that weight is.

If you look at the F2F page, it will tell you your BMR in the paragraph above the chart. Your BMR is probably not 2000; that's probably the TDEE for your goal weight.

If you use your BMR, DO log and eat exercise calories. If you want to use the TDEE of your goal weight, your exercise is already included in the calculation. Either don't log exercise, or log it as 1 calorie.

blessings.

thanks!
I think I finally got it! I appreciate the help

eta-crap I need to ask. What about breastfeeding? do i account for that? I'm nursing a 1-yr-old, so I dont need 500 extra calories, but if I log it in my diary, it does minus 300 calories. should I be eating 300 more calories a day, so really 2300?

KarinFit4Life

What an awesome topic! Thank you OP!! Wish more people would read carefully and use this method.

fels123

Mine gave me over 2000 cals...that's insanely high!

InnerFatGirl

Can someone help?

sleepytexan

thanks!
I think I finally got it! I appreciate the help

eta-crap I need to ask. What about breastfeeding? do i account for that? I'm nursing a 1-yr-old, so I dont need 500 extra calories, but if I log it in my diary, it does minus 300 calories. should I be eating 300 more calories a day, so really 2300?

yes. you seriously need the extra calories for breastfeeding.

sleepytexan

Mine gave me over 2000 cals...that's insanely high!

why do you think so?

I am 5'4, 44 years old and 130 lbs. My TDEE is 2271 based on my normal daily activities of 6 days/week hard workouts.

My BMR is 1317 (how many calories to eat if I was to stay in bed all day). So assuming I get up and just live life without working out, I'm burning about 1711 calories (probably more because I lift heavy weights). Someone younger and/or bigger than me would have an even higher BMR.

TDEE is my maintenance. So to reiterate, I maintain at 130 lbs. by consuming 2271/day.

I've been sick with stomach virus for about a week, so I had reset my calories down to 1711 since I've been inactive for 10 days. However, let's say I just left it at 1711, and I went and lifted for an hour. That would burn about 350 calories, so my total would be 1711 + 350 = 2061. Let's say I did a 45 minute spin class and burned about 550. That would be 1711 + 550 = 2261.

When you fuel your body correctly, your metabolism thanks you by speeding up and working correctly.

blessings.

Disneymale5000

Wow. I followed the steps and it told me that my goal weight should be what it already is! So I guess I am already on the right track!

sleepytexan

Wow. I followed the steps and it told me that my goal weight should be what it already is! So I guess I am already on the right track!

F2F doesn't tell you a goal weight; it tells you how to eat to maintain your goal weight. You tell it what your goal weight is.

If you are not far from your goal weight, the maintenance cals may be the same as maintenance cals for your current weight. In that case it tells you that you may want to eat 200-300 below the TDEE of your goal weight.

blessings.

grimm1974

I guess I'm going to give this a shot. I've been gradually increasing my calories to spur some weight loss. I suppose I might as well aim a bit higher. Just to make sure I'm not messing anything up:

72.5 inches tall
35.9% calculated body fat
268.8lbs
My goal weight is 197lbs
I walk about 5-6 times a week (about 2-4 miles). I stay in Zone 3 for most of the time according to my HRM
I have begun doing some lifting 2-3 times a week. It is dumb bells, body weight, and resistance bands only. Can't afford a gym membership.
I put myself as the light activity since I sit at a desk all the rest of the day.

I'm looking at a BMR of around 2059 calories. I won't be eating exercise calories.
I've set my goal calories at 2698 calories.

So, according to MFP, at the very worst I should still lose 0.3 lbs per week with these calories.

kiku76

I need to ask. How do you eat so many calories? Especially if you are used to eating closer to 1200.
I can't eat nuts, eggs or dairy so it makes it harder to get good calories. I mean, im sure I could eat a big Mac and maje an extra 500 cals but im guessing thats not the point here

Sandytoes71

I have a favor to ask someone. Could someone be really sweet and figure my cals intake for me? My age is 41, female, 5'2, currently 197 lbs. I ride with hubby, long haul trucking, so my exercise is sedentary. Sometimes if i do actually get exercise in, pls let me know if i should eat back cals. Thank u!!!!!

InnerFatGirl

I have set my calories to 1800. I am trying to create an exercise routine, but am not always consistant with it. I work at Starbucks 4 days a week. My TDEE is apparently 2303, BMR 1675.

So if I eat 1800, burn off 400, I can't eat those 400 back?

grimm1974

I have set my calories to 1800. I am trying to create an exercise routine, but am not always consistant with it. I work at Starbucks 4 days a week. My TDEE is apparently 2303, BMR 1675.

So if I eat 1800, burn off 400, I can't eat those 400 back?

It depends on how you set your TDEE. If your set your TDEE above sedentary, then you would eat the calories back. If you set it to light or moderate, then that activity is included in the TDEE calculation, so you wouldn't eat them back.

em9371

I have set my calories to 1800. I am trying to create an exercise routine, but am not always consistant with it. I work at Starbucks 4 days a week. My TDEE is apparently 2303, BMR 1675.

So if I eat 1800, burn off 400, I can't eat those 400 back?

It depends on how you set your TDEE. If your set your TDEE above sedentary, then you would eat the calories back. If you set it to light or moderate, then that activity is included in the TDEE calculation, so you wouldn't eat them back.

Tdee is 'total daily energy expenditure' so you should choose the activity level that includes your exercise.
If tdee is 2303, you eat 1800+400, you have eaten 2200 which is only 103 deficit and you probably won't lose.
The reason you need to eat exercise back with
Mfp calcs is because exercise is not included in activity level. With tdee it is so you don't eat them back.
With an active job and 3 or more workouts a week you should choose mod active.

sal82

My only question is, and apologises if this has been covered, can I set my calories to the sedentary level and then eat back exercise? I only ask because I vary so greatly in planned exercise daily and weekly. Some weeks I might burn 3500 in a week, others under 1000.

Yup, thats the best solution if your exercise is sporadic. Eat back 75% is my usual advice, to account for error.

Many thanks for that. I might just set it to that level and take it from there. I exercise fairly reguarlly but don't want to eat calories for exercise I might end up missing out on doing due to every day life. this will still be increasing my daily calories by over 100 so hopefully this will break this stupid stall I'm stuck at. I've been cycling the same 1kg for the last 6-8 weeks now and I'm over it.

mpf1

thanks for posting this

calcote05

I am nervous about this, but am going to give it a shot!

Should I just up my cals by a few hundred for now or should I go all out??

I had a baby 6 weeks ago and had no limit on cals while I was pregnant, but then cut back to 1200. Haven't lost any since counting cals again.

holy smokes, increase them. Are you nursing? 1200 cals is going to negatively affect your milk supply and your energy!

yes! you are exclusively nursing and should include 500-700 more calories to keep your supply up. I logged BFing in my diary. For exclusively BFing it minuses 500 calories. I made sure to eat them back.
I'm nursing a 15 mon old and still make sure I eat that extra 300 calories.

I think it's amazing that you're still nursing! I am 100000% for extended breastfeeding. I plan to BF my kids until they self wean. Well done, mama!

Not nursing anymore because my supply was too low (now I know why!). Thanks!

Since I am no longer ursing, should I increase at once or do it gradually?

sleepytexan

I need to ask. How do you eat so many calories? Especially if you are used to eating closer to 1200.
I can't eat nuts, eggs or dairy so it makes it harder to get good calories. I mean, im sure I could eat a big Mac and maje an extra 500 cals but im guessing thats not the point here

Feel free to take a look at my diary, though I've been sick this past week with a stomach virus, so numbers are kind of low. If you go back prior to last Friday the 27th, you can see my cals around 2000.

kiku76

I need to ask. How do you eat so many calories? Especially if you are used to eating closer to 1200.
I can't eat nuts, eggs or dairy so it makes it harder to get good calories. I mean, im sure I could eat a big Mac and maje an extra 500 cals but im guessing thats not the point here

Feel free to take a look at my diary, though I've been sick this past week with a stomach virus, so numbers are kind of low. If you go back prior to last Friday the 27th, you can see my cals around 2000.

Thanks! I appreciate all your help

mogriff1

I have stuck for the last 3 weeks and am willing to try this but I must admit it does make me nervous....can I clarify with you guys so I dont crash and burn??

I have done the calculation on Fat2Fit;
My BMR IS 1483 cals
I work out 3-4 times a week, mix of weights and cardio so took the moderately active level of 2195

I have another 10lbs to o before I reach my goal weight of 151lbs (i am 5ft 9).

Does this mean I eat 2195 cals per day and maintain my current activity level but don't eat back the cals generated?

:flowerforyou: thanks!!

Yup, correct

This is exactly what I do, but since I have a little weight to lose I create a small deficit. TDEE minus 500 calories daily. (500 calories x7=3500. Thats the 1 pound a week weight loss deficit).

vickystrand1

Bump

kazala

Bumping to read later as I'm planning on increasing too x

MommaFuhrer

saving for later :flowerforyou:

rmoga99

bump

BigBoneSista

I up'd my calories on April 9th. I gained 4 lbs within 2 weeks. The following week I lost those 4 lbs plus an extra 3. I started to strength train every other day for 30 minutes and I alter that with 30 minutes of cardio. I've lost inches all over. I try to eat about 2300-2500 calories a day.

The group eat more to weigh less really helped me.

jkpfeifer2

I bumped up to 1900-2000 a little over three weeks ago. Hadn't lost since I first joined and was on the assinine 1200 hampster wheel. I gained about 4 pounds at first, but since then I've dropped the four and another 1.8. Not bad for three weeks. The inches are going too. I feel amazing! I have strength and stamina! My hair and nails are even getting stronger and healthy. I'm not in a constant brain fog or constantly in a bad mood. We aren't meant to function on so little.

Fantastic! I've just figured my BMR, TDEE, and cut and have just started it this past week. I feel like I'm eating tons, but I typically net just over my BMR. I'm working out more and feel good. I can't wait to see the scale go down. Even though it's just a week and I know I need to give it several to start seeing a difference, I want it to hurry up! I'm working on that 'hurry up' attitude, though, and am working on my 'this is my way of living' attitude. Excited for you and your success.

prov31jd

I have a favor to ask someone. Could someone be really sweet and figure my cals intake for me? My age is 41, female, 5'2, currently 197 lbs. I ride with hubby, long haul trucking, so my exercise is sedentary. Sometimes if i do actually get exercise in, pls let me know if i should eat back cals. Thank u!!!!!

Do you know what your body fat % is? In the calculators on the fat2fitradio website, this number is important for calculating your goal weight, and thus your goal calories for the "thin you."

InnerFatGirl

I am nervous about this, but am going to give it a shot!

Should I just up my cals by a few hundred for now or should I go all out??

I had a baby 6 weeks ago and had no limit on cals while I was pregnant, but then cut back to 1200. Haven't lost any since counting cals again.

holy smokes, increase them. Are you nursing? 1200 cals is going to negatively affect your milk supply and your energy!

yes! you are exclusively nursing and should include 500-700 more calories to keep your supply up. I logged BFing in my diary. For exclusively BFing it minuses 500 calories. I made sure to eat them back.
I'm nursing a 15 mon old and still make sure I eat that extra 300 calories.

I think it's amazing that you're still nursing! I am 100000% for extended breastfeeding. I plan to BF my kids until they self wean. Well done, mama!

Not nursing anymore because my supply was too low (now I know why!). Thanks!

Since I am no longer ursing, should I increase at once or do it gradually?

Oh, sorry about that hun.

I think it's up to you, but some people would recommend increasing gradually and seeing how it goes after 3 weeks.