Calories Burned

_stephanie0

Hey everyone!!

I am sorry if this has already been asked- there are a LOT of posts in this group!

I should start to say first, I LOVE THIS GROUP!! Seriously, HOW can people be full eating 1200 calories *shake my head*

Okay so here's my question:

I'm 5'4, 132 lbs, looking to get around 120. I sit on my bum all day @ work. I go to crossfit 3 x week for an hour and the gym 2 x week for one hour. My question I guess is how many calories to eat. I plug in my calories in http://scoobysworkshop.com/accurate-calorie-calculator/ and it says for mod active eat 1870 calories. Now, I also know that a lot of people burn around 600 calories in a workout....seriously, I could burn only 200 in an hour. My burn is not that high for some reason...never is.... now, that being said... if I eat 1900 and burn 200 im netting 1700... isnt that too high??/

Instead of focusing on the scooby results, should I just aim to net around 1450 cals? (My bmr is around 1400)

GAH thanks so much!!

fiveohmike

Hello!

The scooby calc TDEE - 15% cut target includes your exercise calories. I would shoot for this number regardless of your workout. The Scooby calc is an average of a weeks worth of calories, divided by 7.

So 1870 a day and your good to go!

Thanks,

Mike

_stephanie0

Cool! Thanks Mike!
I thought I'd have to be burning at least 500 to fit into that category!!
I shall go eat some food now

Haha

CoderGal

Not sure about scooby but fat2fit includes a cut, so if you pass that you're still going to lose weight. In fact, TDEEs are usually estimated so you might be able to eat at TDEE and lose (I got to goal doing that). To be sure you could always get a RMR reading done by your doctor.

Instead of focusing on the scooby results, should I just aim to net around 1450 cals? (My bmr is around 1400)

Dear lord no? What on earth would make you think that is your weight loss number!?

_stephanie0

Not sure about scooby but fat2fit includes a cut, so if you pass that you're still going to lose weight.

Instead of focusing on the scooby results, should I just aim to net around 1450 cals? (My bmr is around 1400)

Dear lord no? What on earth would make you think that!

LOL!! *blush* I thought I should net just above BMR! so if I burn 300 then i eat 1450+300=1750...but sometimes I only burn like 200 haha. Fat2Fit puts me at 2000 haha more than scooby, but a LOT more than what I eat....

okay looks like I can nom some more food! haha im okay with that

CoderGal

Not sure about scooby but fat2fit includes a cut, so if you pass that you're still going to lose weight.

Instead of focusing on the scooby results, should I just aim to net around 1450 cals? (My bmr is around 1400)

Dear lord no? What on earth would make you think that!

LOL!! *blush* I thought I should net just above BMR! so if I burn 300 then i eat 1450+300=1750...but sometimes I only burn like 200 haha. Fat2Fit puts me at 2000 haha more than scooby, but a LOT more than what I eat....

okay looks like I can nom some more food! haha im okay with that

BMR is your Basal Metabolic Rate. It estimates the energy your vital organs (such as heart, lungs, nervous system, kidneys, liver, intestine, etc) would use if you were unconscious and not moving a limb or eyeball. So, you burn more calories then your BMR when sleeping.

If you net just below your true TDEE, you will lose. This is sometimes higher then the calculated TDEE value. Especially since there are several formulas that calculate it that have several sources of error (particularly body fat).

Example: My calculated TDEE at sedentary is 1650. When I was sedentary if I ate this, I would still lose. I'm active now, so I usually eat between 2000-3000.

If you want to calculate your TDEE yourself you can do so without a website.
m = mass
h = height
a = age


Harris and Benedict version of BMR:
Men BMR = (13.7516*m/1kg+5.0033*h/1cm-6.7550*a/1yr+66.4730)kcal/day
Women BMR = (9.5634*m/1kg+1.84496*h/1cm-4.6756*a/1yr+655.0955)kcal/day
Example (me): BMR = 9.5634*(120lb)/1kg+1.84496*(5'7")/1cm-4.6756*(29yr)/1yr+655.0955 = 9.5634*(54.4310844kg)/1kg+1.84496*(67inch*(2.65cm/inch))/1cm-4.6756*(29yr)/1yr+655.0955 = 9.5634*(54.4310844kg)/1kg+1.84496*(170.18cm)/1cm-4.6756*(29yr)/1yr+655.0955 = ~1354 kcal/day

Mifflin et al. (Newer, ~5% more accurate then the above according to Frankenfield et al)
Men BMR = 10.0*m/1kg+6.25*h/1cm-5.0*a/1yr+5
Women BMR = 10.0*m/1kg+6.25*h/1cm-5.0*a/1yr+-161
Example (me): BMR = 10.0*( 54.4310844kg)/1kg+6.25*(170.18cm)/1cm-5.0*(29yr)/1yr+-161 = ~1302 kcal/day

Katch-McArdle Formula
BMR = (370 + 21.6 * (LBM in kg)) kcal/day

Example (me, assuming fat% from BIA scale): LBM in kg = 120lb - (17%)*120lb = 99.6lb = 45.1778001kg
BMR = 370kcal/day + 21.6 * (40.5511579) kcal/day = 370 + 21.6 * 45.1778001 = ~1345 kcal/day

Note: As you can see, my BMR no matter what equation is within 43 calories of each other. This is somewhat negligible when we take into account that all nutritional information is based on averages.

BMR/Equation Info: http://en.wikipedia.org/wiki/Basal_metabolic_rate
Harris Benedict Equation: http://en.wikipedia.org/wiki/Harris-Benedict_equation
Calc (both equations): http://www.fat2fitradio.com/tools/bmr/

RMR - what you burn at rest

RMR is your resting metabolic rate, and are usually used the same as BMR calculations. You can use the formula below, or get a more accurate reading from a doctor. Doctors usually do electrical induction testing. They attach probes all over your body and you have to lye down completely still (at rest) for a period of time (about 30 minutes, according to a friend who had his done). They take your heart rate and blood pressure before and after, and using the information they've collected they determine your RMR. If you've had an RMR test done, you know you can eat more then this amount and still lose if you've slept all day (without eating or using the bathroom or moving).

Cunningham Formula (RMR):

RMR = 500 + (22 * LBM in kg) kcal/day
Example (me, assuming fat% from BIA scale): LBM in kg = 120lb - (17%)*120lb = 99.6lb = 45.1778001kg
RMR = 500 + 22 * (45.1778001kg) = ~1494 kcal/day

So if I'm sleeping I'm likely to burn more then my RMR.


SO to calculate your TDEE:

Sedentary:
TDEE = BMR * 1.2
Very Heavy Exercise:
TDEE = BMR * 1.9

TDEE Info: http://en.wikipedia.org/wiki/Harris-Benedict_equation
Calc: http://www.fitnessfrog.com/calculators/tdee-calculator.html

_stephanie0

AH!! I gotcha!!
Thanks for explaining so in depth, I appreciate it
I will now eat no less than 1650 on rest days and 1900 on workout days!
Thanks so much CoderGal :flowerforyou:

CoderGal

The problem with this website is that it assumes to lose one pound of weight you need to lose 3500 calories. This is not true. 3500 calories = 1 pound of fat. Just because you got rid of 3500 calories, doesn't mean it was all fat.

There was a scientific paper published based on the quantification of the effect of energy imbalance on body weight. The authors of this study made this adorable little calculator that lets you play with all the numbers mentioned above. They take the changes in the human metabolism into account, looking at the fact that a 3500 calorie deficit equaling 1 lb of weight loss isn't that precise.

Study: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60812-X/fulltext
Calc: http://bwsimulator.niddk.nih.gov/