Calorie intake vs net calories...HELP!

sjlockyer912

Ok. In order to loose 1lb a week you must have a deficit of 500 calories a day. I understand that. I am 5'4 and weigh 133. What I do not understand is...is counting my deficit...I consume 1,200-1,500 calories a day and my net calories after workout routine is usually between 700-900 calories...if I say 1,200 is my goal consumption for calories in a day when attempting weight loss and my net is 800 caloris I then have a defect of 400 for the day? I am also not sure about...when calculating how many calories I need a day to maintain my weight, does that calculation already include calories burned while working out? Or is that just the number for daily life: eating breathing walking talking etc...? I'm rather confused and frustrated...if any one could break it all down step by step so I know how to calculate what my body requires for daily survival calories (subtract 500 for weight loss). And how to do track my goal...consume more, net less, consume less...help:)

DanaDark

If you normally burn 1900 a day, and tell MFP you want to lose 1lb a week, MFP will do 1900 - 500 = 1400 goal calories.

That means a 500 deficit a day. If you exercise 300 calories, you now have a 800 deficit. This is MORE than is needed for your goal weight loss. So, MFP then adds the 300 into your allowed calories for the day, now saying instead of 1400, you can eat 1700 and still achieve your 1lb a week goal.

sjlockyer912

Thank you!

sjlockyer912

Is it ok to have a net calorie around 600-800 if I eat 1200-1500 calories a day?

CoderGal

Ok. In order to loose 1lb a week you must have a deficit of 500 calories a day. I understand that. I am 5'4 and weigh 133. What I do not understand is...is counting my deficit

Calculate your BMR:
http://www.fat2fitradio.com/tools/bmr/
Multiply that by 1.2 if you don't work out, multiply it by 1.9 if you work out extensively every day for a hour. Or use one of the inbetweens wherever you lye.

...I consume 1,200-1,500 calories a day and my net calories after workout routine is usually between 700-900 calories...if I say 1,200 is my goal consumption for calories in a day when attempting weight loss and my net is 800 caloris

1200-1500 isn't the numbers you need to use to attempt weight loss. They're probably greatly under estimated. For 1 lb a week MFP had me on 1200 cals, I lost NETTING 1650 a week and I weigh my food and eat back all of MFPs over estimated calories allot of the time.

I then have a defect of 400 for the day?

You then have a deficit of your TDEE - (1200 to 1500 calories) + 400 calories. I'm 5'7 and 120 lbs. With a net of 800 I would likely have a deficit of 1400 calories.

I am also not sure about...when calculating how many calories I need a day to maintain my weight, does that calculation already include calories burned while working out?

Your Sedentary TDEE is what you burn not working out, not walking, not doing anything except sitting around and eating. Your activity TDEE is when you multiply it by your activity level. http://www.fitnessfrog.com/calculators/tdee-calculator.html If you want to be more accurate instead of using your BMR (what that calculation is based on) you can use your RMR which can be read by a doctor.

Or is that just the number for daily life: eating breathing walking talking etc...?

Sedentary TDEE is eating breathing without walking one. BMR is if someone clocked you over the head with a hammer what you'd burn after.

http://en.wikipedia.org/wiki/Harris-Benedict_equation
http://en.wikipedia.org/wiki/Basal_metabolic_rate

CoderGal

Is it ok to have a net calorie around 600-800 if I eat 1200-1500 calories a day?

It depends on who you ask. A lot of the anorexics or people doing the very low calorie diets (and it's advised that your supervised by a medical professional while doing this) will say yes. I know a couple of people who have lost their hair doing that, I was netting 1200 calories a day and found it quite unhealthy, so I would say no. I don't see the benefit either. I went from netting 1200 to 1650-1700 cals a day and I was losing the same amount of weight. There's also been some bad experiences from users here going very low cals who'd recommend otherwise:

http://www.myfitnesspal.com/topics/show/572503-why-you-should-eat-more-a-lion-s-tale
http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience

If you want to just go somewhere and punch in numbers this guys pretty cute:
http://www.myfitnesspal.com/topics/show/577085-awesome-online-weight-loss-simulator

This is also a nice read on how glycogen works and why you lose a lot of weight at first on a vlcd:
http://www.justinowings.com/understanding-bodyweight-and-glycogen-de/

And yes, it works:
http://www.myfitnesspal.com/topics/show/531086-before-and-after-pics-no-starvation

sjlockyer912

My problem is, I am not trying to starve myself, not do I ever go hungry...I am on adderal and I just don't have an appetite for more than 1200-1500 calorie intake a day...which ends up with me netting aprox 600-800 calories a day...as far as dieting, I have not cut back my eating or portion size....I just eat a lot of protien and salad and cut out the ice cream, fast food, potato chips, fried food and alcohol ( which were taking up most of my calories)....is my net so unhealthy that I should force myself to eat more, or more fattening things?