What in the heck does this mean?

fattofit20

After reading many posts on here I'm still totally confused. I copied and pasted what I just read on fattofitradio. Really, how many calories should I be eating since all of these say something different when I put my information in! I have myself figured at moderately active since I try to exercise at least 5 days a week. Also, do these include exercise calories or not?

Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 51 year old female, 61 inches tall, weighing 128.8 pounds.

From the information that you entered, you'd like to weigh 115 lbs.


Harris-Benedict Formula


There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1262 calories.


Katch-McArdle Forumla


The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 24.3%, you have a lean body mass of 98 lbs., and your BMR is 1332 calories.


How Many Calories Should I Eat?


Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.



Activity Level

Daily Calories



Sedentary (little or no exercise, desk job)

1442



Lightly Active (light exercise/sports 1-3 days/wk)

1653



Moderately Active (moderate exercise/sports 3-5 days/wk)

1863



Very Active (hard exercise/sports 6-7 days/wk)

2073



Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

2284

mcarter99

That one includes exercise. You included it in your moderately active assessment.

It's suggesting you eat the 1863 value.

"he calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point. "

Just a heads up- It could be painfully slow weight loss for you, depending on your expectations. It's a very conservative method.

fattofit20

That seems like alot of calories! I've been trying to stay at or below 1200, sometimes going over. So I should eat 1863 per day but not count exercise calories then? If that's the case I've been undereating. No wonder I'm always starving!

PinkKitty724

Eating more calories when you are working out works. There is a group on here for "Eat more Weigh Less" because it works. One may think eating less calories means losing weight. Perhaps it does.. until your body is starving for nutrients and going into what they call "starvation mode".
It's NOT good to eat any less than 1200 calories per day. Once in a while if you just can't eat over that amount, OK. But don't make it a habit.
The best suggestion I got was to increase your calories a little and try it out for two to three weeks. If you aren't losing any weight then drop back down a little. If it is working then you can even try adding more calories.
Especially when you are working out- you need fuel.

wild_wild_life

Hey OP -- try using the calculator and entering your current weight as goal weight to see what it gives you to maintain. I don't think the fat to fit method works as well for people with little to lose becaus the amount you need to maintain now and what you will maintain on at 115 lbs is not that different.

Try a 15-20% cut on your current maintenance at moderately active and it should be a little lower than 1860 and you will probably get better results.

ladyraven68

I don't think the F2F method works when you don't have much to lose, but that is why it says you can deduct 200-300 if you are close to goal.

If you put your numbers in again, but put your current weight instead of your goal weight you will get your current estimated TDEE, and I doubt there is much between them.

I'd go by your current TDEE minus a 20% cut

wild_wild_life

I don't think the F2F method works when you don't have much to lose, but that is why it says you can deduct 200-300 if you are close to goal.

If you put your numbers in again, but put your current weight instead of your goal weight you will get your current estimated TDEE, and I doubt there is much between them.

I'd go by your current TDEE minus a 20% cut

Beat you to it!

ladyraven68

I don't think the F2F method works when you don't have much to lose, but that is why it says you can deduct 200-300 if you are close to goal.

If you put your numbers in again, but put your current weight instead of your goal weight you will get your current estimated TDEE, and I doubt there is much between them.

I'd go by your current TDEE minus a 20% cut

Beat you to it!

Damn my slow fingers! :laugh:

cordianet

Don't "double-dip", meaning don't set yourself to moderately active, and then add in exercise calories too. It's either/or.

bcattoes

That seems like alot of calories! I've been trying to stay at or below 1200, sometimes going over. So I should eat 1863 per day but not count exercise calories then? If that's the case I've been undereating. No wonder I'm always starving!

My daily calories vary, but my average is just a little less than that (around 1750, I think) I'm not losing though, but I have maintained my loss for over a year now. I think I'd have to drop the calories a little or increase exercise to lose more.

fattofit20

Thanks everyone. I've been loosing steadily at 1200 calories (sometimes more) and eating back most of my exercise calories. I think I'll maybe stick with what I'm doing. There are just so many different methods but I suppose that's because everyone's body is different. It can be a bit confusing for someone who's never really had to do this. Even though I'm losing I think it isn't showing because I'm flabby. Maybe I should add a little more weights into the equation.