Hello! ...and clarification?

jedibunny

Hello all!

I'm here because after at least a month of researching (after at least a few weeks of plateauing) I've finally convinced myself that I need more calories. I've started telling others on this site the same thing. It makes sense. We need calories in order to live, and the more active we are, the more calories we need. Simple, right?

Okay then. What I need clarification on is the following (and I've been loath to ask these questions aloud because I thought I could research them myself--which I did--and I thought people must be bored of answering individuals' unique numerical queries).

- Right now I'm at 153.6lbs. I started at 159 back in February. I lost 4 upon cutting down to 1200, then started exercising, gained 2, kept 2, lost 1... gained 1, lost 2, etc. and plateaued.
- My goal weight is between 125--128. I usually put it at 126.
- I exercise 4--5 days a week, mostly cardio with a small amount of weight training. I'm starting yoga as well.
- I've slowly added more to my daily MFP goals and am eating back exercise calories, so now I aim to net around 1450. I did start losing again... slowly.
- I'm just under 5'7".
- My body fat % according to my home scale is 27%, and according to Fat2Fit is 34% - I'm assuming that's more accurate.
- Katch-McArdle puts my BMR at 1371 and my "Moderately Active" TDEE at 2113. Another site put my TDEE a little above 2200.
- A separate tool I used, a spreadsheet from http://home.everestkc.net/mbales/ wants me to eat a total 1810 cals/day.

I know I have a relatively small amount to lose in comparison to some, and that weight isn't going to magically disappear, but it's been very frustrating sitting at the same weight for over a month. Upping the calories is definitely helping, but I still have questions... so here they are:

First - should I be eating around 2100? Or am I supposed to be cutting 15% from that number, making it 1785? Or use the number from the linked spreadsheet at net 1810?

Second - I like to keep track of what I'm doing at the gym. I like numbers and goals. In terms of the MFP tool itself, is it possible to set goals that allow me to track calories burnt via exercise? Should I just set a mental goal for my MFP number to show somewhere between 1371 and (my TDEE - 15%)? Or should I just keep a separate log for myself?

Third - I've been thinking about getting a HRM or perhaps even a FitBit, but I've seen posts about FitBit adjustments and I'm just confused as to what they are, and whether they work into this formula at all.

I think I'm overthinking, which is something I tend to do. lol I just like understanding how things work, including my body!

Thank you SO much for any help. And thanks for this group.

lillebanon

Eat your TDEE -15% every single day (1785 or 1810, they are virtually the same). Track your workout calories. Any day that your workout calories drop your net below your BMR, eat enough of those calories back to net your BMR.

Okay, so you ate 1810 calories, then you worked out and burned 600 calories... so your current net is 1210. You need to eat 161 MORE calories to net back to your 1371 BMR, so your total intake for the day will be 1971.

Make sense?

Cclancaster

First I want to say hello next I want to say yes eat around 1800 calories I actually eat 1900 and am smaller than you with what seems like a little less activity. I only say this to give you an idea. If you want to "keep track" of your exercise them log them into MFP but then ignore your Daily Goal number because what MFP does is tack that number onto your orginal Calorie goal.

I have seen some people with the idea of setting MFP to your BMR and then eating back the exercise calories but the problem with this is you aren't getting a level amount of food each day since you won't add exercise in on days that you don't work out so it is much better to set your goal at a specific number and then just eat that amount.

I strength train 3 times a week, do cardio once a week and try to add Yoga in at least once a week as well. Once summer hits I will actually need to increase my calories because I will be gardening, swimming, and just running around like crazy so might increase my goal by at least 100 maybe more.

If you add more strength training you will probably get better results but if you do I would pick a size goal not a weight goal. And if the numbers on MFP confuse you then keep a seperate log of your exercise and only use MFP as your calorie journal. This is what I do, I will post a comment about my exercises but don't actually log them. Hope this helps you in any way feel free to add me to your friends list.

jedibunny

That's great advice - thank you guys! I'm setting my MFP to 1785 today to see how it goes.

As for logging exercise, it seems like I can either log it as normal and make sure my net doesn't drop below 1371, or not log the calories burnt at all and keep a little diary for myself.

Another question: why doesn't the MFP tool manage this effectively? I mean, it's taking a guesstimated TDEE based on the activity level you provide, and then supposedly adjusting for the weight you want to lose. Is it just because it isn't accounting for what you're changing by exercising or the differences in amounts you eat daily if you're not exercising? This is the most confusing part for me.

I have seen some people with the idea of setting MFP to your BMR and then eating back the exercise calories but the problem with this is you aren't getting a level amount of food each day since you won't add exercise in on days that you don't work out so it is much better to set your goal at a specific number and then just eat that amount.

That makes total sense. I was initially questioning why it was a bad thing to eat less on some days, but that helps.

Maybe I need to focus less on being so nit-picky and more on what I'm doing. lol

angelina2585

Hi, I've used the Fat2Fit site and also the calculator at http://scoobysworkshop.com/calorie-calculator/ which I do prefer.

Based on the information that I keyed into the Scooby calc it says my BMR is 1357, TDEE 2103 & daily calories based on my goal in step 6 is1787. Fat2Fit puts me a little over 2000 for my goal weight. I've set my calorie intake on MFP at 1800 for now and to get around the whole net calories when exercising I don't add them until the end of the day, knowing that if I burn over 500 cals I need to eat some back. I don't know if leaving the logging of exercise until the end of the day would help you but it has certainly helped me and my brain so that I'm not constantly doing calculations in my head

jj3120

Just wanted to say hi & I love your profile pic!!

My calories for my goal-weight at fat2fit are 1958 I eat this everyday and don't eat back any exercise calories, having an even intake everyday works better for me.
See how you feel at the number you have and you can adjust if needed - this is a long term journey after all : )