Please help! Trying to figured out my cals correctly!

lisamarie2181

Hi everyone!

I read the post from Dan about how to figure out how many cals you should be eat, can you PLEASE check out my math and make sure this is correct? I feel like the amount of cals I am supposed to consume is very high, but I want to do this the right way because I have been stuck for a bit here and need to get things moving! Below is the scale the fat 2 fit radio site gave me.



Katch-McArdle BMR 1764 Body Fat % 37.9 Weight 229 5'5

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 2124
Lightly Active (light exercise/sports 1-3 days/wk) 2434

Moderately Active (moderate exercise/sports 3-5 days/wk) 2744

Very Active (hard exercise/sports 6-7 days/wk) 305
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 3363



I work out 4 to 5 days a week, do zumba xhilarate 60 min dvd the majority of the time, sometimes walk for 1 to 1 1/2 hours if I don't zumba. Started weight training four days a week also. Normally burn 650-750 cals in my hour of zumba

So if I took the Mod Activity at 2744
subtracted 20% of TDEE 549

My total calories to eat 2195

Is this correct? seems awfully high, I have been at around 1600 eating cals on workout days, sometimes around 1300 on rest days, so if this is how much I should be eating I have been WAY off!!

Also, I eat low carb, usually around 100-120 carbs a day, but usually average between 30-50g of fiber a day, bringing my total below 100. Should I still be consuming this many cals when doing low carb, or is a one or the other kinda thing? I wasn't sure because I am not doing low carb in less than 50g a day.

So if I ate 2195
burn 700 doing zumba

net cals would be 1495 (below my bmr) is that ok?

Sorry for all the questions, but I just want to make sure I am doing this correctly. I have been plateaued for weeks now and I need to get my body back into burning!

geekyjock76

If you go off of TDEE minus 20%, 2195 seems rather reasonable. However, (assuming the energy expenditure from exercise is accurate), you are burning in excess of 800 calories when factoring in weight training and cardio.

Another way to look at it is by calculating each individual component of TDEE...

Resting Metabolic Rate: 500 + (22 x LBM kg): 1919
Thermic Effect of Food: 1919 + 10% = 2111
Unplanned Exercise: can vary too greatly from day to day activities so do not consider this.
Exercise: [roughly] 700 or 800 + 2111 = 2811 or 2911 calories

Thus, if you wanted to maintain your current weight following this exercise regimen, you would need approximately 2800 to 2900 calories. A 20% deficit results in a total dietary intake range of 2240 to 2300 calories.

Again, the big variable here is the accuracy of energy expenditure from exercise. You need to log food and exercise and establish what your current, true TDEE is to maintain while engaging in this amount of exercise. After that you will know exactly how much to cut as a deficit. However, if you are losing at a moderate yet sustainable pace, then it's probably where you should be calorie intake-wise.

lisamarie2181

I do have a body media fit -

On days when I don't work out it is usually showing I burn about 2500-2700 cals a day.

On days I do zumba with the 700 burned, i am usually between 3000-3200 cals burned a day

I always check where my cals are at before I start my cardio and then once I am done, in the hour I do zumba I burn between 650-750 cals, I think this is as accurate as it comes. I always go off of my arm band, not the calculations on the site.

I do wear the armband all day, so these numbers are pretty consistent.

I am still trying to lose, not maintain, I would like to eventually get to my goal of 145, but pushing to reach my goal of getting under 200, which is about 30 lbs.

Would eating around the 2195 give me weight loss? I know alot of people that do low carb don't pay attention to the calories, but I try and pay attention to it all.

erickirb

I do have a body media fit -

On days when I don't work out it is usually showing I burn about 2500-2700 cals a day.

On days I do zumba with the 700 burned, i am usually between 3000-3200 cals burned a day

I always check where my cals are at before I start my cardio and then once I am done, in the hour I do zumba I burn between 650-750 cals, I think this is as accurate as it comes. I always go off of my arm band, not the calculations on the site.

I do wear the armband all day, so these numbers are pretty consistent.

I am still trying to lose, not maintain, I would like to eventually get to my goal of 145, but pushing to reach my goal of getting under 200, which is about 30 lbs.

Would eating around the 2195 give me weight loss? I know alot of people that do low carb don't pay attention to the calories, but I try and pay attention to it all.

So you can do it a couple ways, eat your 2100 everyday, or eat 1600ish on days you don't workout and 2300ish on days you do (MFPs numbers should put you close to that.

californiagirl2012

You might just have to experiment at bit. All these calorie tools and charts just give you a ball park place to start. You might have to notch up calories up or down, I find 100 cals at at time, gradual shifts. Some people eating more works, most eating less works it they are not losing. Always listen to your body for health. Good health is number one. I've tried all the diets out there. You can check out my story on bobbies fitness blog. I am not a seller or marketer but I am passionate because I finally achieved my dream after 15 years of diets and spending most of my life over weight.

Have fun, enjoy life, enjoy food!

geekyjock76

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

steadk

Thanks for asking this question as I have struggled with this too!!! I keep being told to eat only around 1220 for high weight loss, but then see numbers like 1700 for fat loss. hopefully i'll see some results soon!

RetiredAndLovingIt

bump

erickirb

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

Come on we all know she like everyone else will lose lean mass as she loses weight. Some of which will be muscle some of which will be non fat mass that is not muscle. If her goal is 145, most likely she would be much higher BF% due to this loss of lean mass.

If she is good at retaining lean mass her lean mass would probably fall 1-2 lbs for every 10lbs lost, so for an 80 lb loss 16 of which may be lean mass which would put her at 149 with 126 lean mass which is a body fat % of 15.4% which is still pretty low but much more realistic fat to lean mass loss, meaning a goal of 155 may be more reasonable.

geekyjock76

Thanks for asking this question as I have struggled with this too!!! I keep being told to eat only around 1220 for high weight loss, but then see numbers like 1700 for fat loss. hopefully i'll see some results soon!

This is why I prefer using the predicted TDEE minus X% better because the MFP guidelines seem to be extremely confusing to people unfamiliar with it's design structure and implementation. MFP also gives out 1200 net to too many people I think to the point that it's not really tailored to the individual.

lisamarie2181

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

Yeah that was the goal I was given by my wellness coach lol wasn't sure I would ever be that small, I have always just be fixated on getting under 200!

In your opinion, what do you think a good goal weight should be?

So, I should stay around the 2100 like it suggested? That is adding almost 600 cals to my diet.

I get weighed on one of those Tanita scales, I know they aren't completely accurate, but here are my stats on lean body mass if this helps. it has decreased with weigh lost but not too much I don't think.

My first weigh in on the scale was 247.6 muscle mass 153.6

Middle of the road at 239.6 muscle mass 144.2

My last weigh in on the scale was 228.4 muscle mass 142.2

Also, I read my body fat % wrong sorry!!! I thought it was a 7, it is showing at 34.5, do I need to recalculate now?

Again thank you so much for all your help, you definitely are all more knowledgeable then myself with this stuff.

faithchange

I think your headed in the right direction. Eat the 2100 calories if your are indeed working out like you say. I was eating 1700, with a BMR of 1595. My TDEE with the reduction is 1900-2200 based on either moderate to strenuous.

I boosted my eating calories up to 2200 and on the yoga days I eat around 100-200 less. I lost 1.5 lbs last week and feel great! We shall see what next week brings.

I'm confused by moderate versus strenuous because I workout 5-7 days a week (I do light on day 7 or rest). So, in saying that I burn at least 500-800 calories a day working out...so that may not fit the categories....LOL!

Oh well it works for me.

Personally, I like eating more calories, because I get the beans, meats, fruits, veggies w/o feeling restricted by lower cals.

Good Luck!

erickirb

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

Yeah that was the goal I was given by my wellness coach lol wasn't sure I would ever be that small, I have always just be fixated on getting under 200!

In your opinion, what do you think a good goal weight should be?

How tall are you? and
what is your goal BF%

faithchange

A good goal weight is what your comfortable with. My goal weight is based on a healthy BMI for me which is middle around 145-150. I'm 5'8. My doctor told me shoot for 160, and I'm at 170 right now after 2 years and 3 months. I was 237 at start.

You can do this and are doing great!

lisamarie2181

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

Yeah that was the goal I was given by my wellness coach lol wasn't sure I would ever be that small, I have always just be fixated on getting under 200!

In your opinion, what do you think a good goal weight should be?

How tall are you? and
what is your goal BF%

I am 5'5 and idk if you saw my last post that I had my BF% wrong, it isn't 37, its 34.5

erickirb

Your goal weight should be determined realistically by your lean body mass, which is 142 lbs with the stats of 229 lbs at 38% body fat. Thus, 145 goal weight likely isn't possible unless you wish to strive for 1.5% body fat

If you were able to maintain lean body mass of 142 lbs throughout, you realistically could achieve a goal weight of 176 lbs at 20% body fat.

But several online calculators still put you around the 2200-2300 intake range, hypothetically speaking.

Yeah that was the goal I was given by my wellness coach lol wasn't sure I would ever be that small, I have always just be fixated on getting under 200!

In your opinion, what do you think a good goal weight should be?

How tall are you? and
what is your goal BF%

I am 5'5 and idk if you saw my last post that I had my BF% wrong, it isn't 37, its 34.5

since you LBM tends to be quite high (low bf% given your current weight and height) I would think 160ish, based on the fact you will lose some LBM as you lose weight.

Maybe set a goal for 170, then re-evaluate at that time, you may be fine there or want to go to 150.

rmk20togo

Resting Metabolic Rate: 500 + (22 x LBM kg): 1919
Thermic Effect of Food: 1919 + 10% = 2111
Unplanned Exercise: can vary too greatly from day to day activities so do not consider this.
Exercise: [roughly] 700 or 800 + 2111 = 2811 or 2911 calories

Loved this ^^^

I've never seem this formula before, but when I ran my numbers I came up with a RMR of 1670. I recently had an oxygen RMR test and it came up with 1615. I'd say that's pretty darn close.

These calculations also tell me I'm eating about 100-200 cal/day too much. Maybe that's why I haven't seen significant fat loss.

lisamarie2181

I think your headed in the right direction. Eat the 2100 calories if your are indeed working out like you say. I was eating 1700, with a BMR of 1595. My TDEE with the reduction is 1900-2200 based on either moderate to strenuous.

I boosted my eating calories up to 2200 and on the yoga days I eat around 100-200 less. I lost 1.5 lbs last week and feel great! We shall see what next week brings.

I'm confused by moderate versus strenuous because I workout 5-7 days a week (I do light on day 7 or rest). So, in saying that I burn at least 500-800 calories a day working out...so that may not fit the categories....LOL!

Oh well it works for me.

Personally, I like eating more calories, because I get the beans, meats, fruits, veggies w/o feeling restricted by lower cals.

Good Luck!

I would probably enjoy the extra cals too! Like I said I eat low carb, so I can definitely probably fill that calorie difference with protein and veggies! I eat mostly whole foods, so i would make sure to fill the cals with good nutritious stuff.

So on days I work out, try and eat around 2100 - rest days around 1600/1700, Do you all think that would be good?

I am still trying to wrap my head around the high calories lol just from being told low cal is the way to go for so long!

I know the other day on here i ate 1395 i believe, but then burned 695 for exercise which brought my net to only 700, that is what got me questioning this. I don't want to eat back my exercise cals, and netting under 100 i believe is really not good right?

geekyjock76

Come on we all know she like everyone else will lose lean mass as she loses weight. Some of which will be muscle some of which will be non fat mass that is not muscle. If her goal is 145, most likely she would be much higher BF% due to this loss of lean mass.

If she is good at retaining lean mass her lean mass would probably fall 1-2 lbs for every 10lbs lost, so for an 80 lb loss 16 of which may be lean mass which would put her at 149 with 126 lean mass which is a body fat % of 15.4% which is still pretty low but much more realistic fat to lean mass loss, meaning a goal of 155 may be more reasonable.

I know her LBM will go down, I just don't put numbers to it because it's impossible to predict the degree of which it will decrease. Additionally, BIA tend to underestimate persons who are overweight. Thus, I take both in to account and just state a prediction on the mid to higher end to set a more realistic goal for people.

lisamarie2181

I think your headed in the right direction. Eat the 2100 calories if your are indeed working out like you say. I was eating 1700, with a BMR of 1595. My TDEE with the reduction is 1900-2200 based on either moderate to strenuous.

I boosted my eating calories up to 2200 and on the yoga days I eat around 100-200 less. I lost 1.5 lbs last week and feel great! We shall see what next week brings.

I'm confused by moderate versus strenuous because I workout 5-7 days a week (I do light on day 7 or rest). So, in saying that I burn at least 500-800 calories a day working out...so that may not fit the categories....LOL!

Oh well it works for me.

Personally, I like eating more calories, because I get the beans, meats, fruits, veggies w/o feeling restricted by lower cals.

Good Luck!

I would probably enjoy the extra cals too! Like I said I eat low carb, so I can definitely probably fill that calorie difference with protein and veggies! I eat mostly whole foods, so i would make sure to fill the cals with good nutritious stuff.

So on days I work out, try and eat around 2100 - rest days around 1600/1700, Do you all think that would be good?

I am still trying to wrap my head around the high calories lol just from being told low cal is the way to go for so long!

I know the other day on here i ate 1395 i believe, but then burned 695 for exercise which brought my net to only 700, that is what got me questioning this. I don't want to eat back my exercise cals, and netting under 100 i believe is really not good right?

Why you even want to cycle calories? Adds more degree of error to your calculations. So you workout and eat more. Aka limit fat oxidation. Stick to the 20% i mentioned above. Keep it simple.

what do you me by cycle cals, is that eating higher on work out days then rest days? Should i just eat the same all the time? Im sorry for the clueless sounding questions, new to the whole higher cal thing lol

faithchange

I think your headed in the right direction. Eat the 2100 calories if your are indeed working out like you say. I was eating 1700, with a BMR of 1595. My TDEE with the reduction is 1900-2200 based on either moderate to strenuous.

I boosted my eating calories up to 2200 and on the yoga days I eat around 100-200 less. I lost 1.5 lbs last week and feel great! We shall see what next week brings.

I'm confused by moderate versus strenuous because I workout 5-7 days a week (I do light on day 7 or rest). So, in saying that I burn at least 500-800 calories a day working out...so that may not fit the categories....LOL!

Oh well it works for me.

Personally, I like eating more calories, because I get the beans, meats, fruits, veggies w/o feeling restricted by lower cals.

Good Luck!

I would probably enjoy the extra cals too! Like I said I eat low carb, so I can definitely probably fill that calorie difference with protein and veggies! I eat mostly whole foods, so i would make sure to fill the cals with good nutritious stuff.

So on days I work out, try and eat around 2100 - rest days around 1600/1700, Do you all think that would be good?

I am still trying to wrap my head around the high calories lol just from being told low cal is the way to go for so long!

I know the other day on here i ate 1395 i believe, but then burned 695 for exercise which brought my net to only 700, that is what got me questioning this. I don't want to eat back my exercise cals, and netting under 100 i believe is really not good right?

I think if your working out and eating around the 2000-2200 your good to stay in the BMR net..does that make sense? Like for me I eat at least 1595 net or more....it's so far worked for me.

geekyjock76

I would probably enjoy the extra cals too! Like I said I eat low carb, so I can definitely probably fill that calorie difference with protein and veggies! I eat mostly whole foods, so i would make sure to fill the cals with good nutritious stuff.

So on days I work out, try and eat around 2100 - rest days around 1600/1700, Do you all think that would be good?

I am still trying to wrap my head around the high calories lol just from being told low cal is the way to go for so long!

I know the other day on here i ate 1395 i believe, but then burned 695 for exercise which brought my net to only 700, that is what got me questioning this. I don't want to eat back my exercise cals, and netting under 100 i believe is really not good right?

Try not to curtail your calories on rest days too much. Even though you aren't exercising, you still need calories while your body is repairing and recovering, which requires a lot of energy. If you do cut calories on rest days, only do so marginally.

As for as eating 2100 instead of 2200 or 2300, it's up to you and how much of an actual deficit you are creating. These formulas are predictions so you need to consider real life outcomes on weight loss. As is, you seem to be losing at a very positive rate. Just know that as you continue to lose, you will likely have to curtail the deficit by reducing cardio since your rate at which your body uses calories from fat decreases since a lower body fat % means less potential calories from fat being used. This is why folks on the Biggest Loser are able to lose in the neighborhood of 8 lbs of actual fat per month, whereas really lean fitness competitors lose very little within the same time span.

erickirb

what do you me by cycle cals, is that eating higher on work out days then rest days? Should i just eat the same all the time? Im sorry for the clueless sounding questions, new to the whole higher cal thing lol

They are just saying stick with the 2100 every day instead of 1700 non workout days and 2300 on workout days.

I say whatever works for you and at the end of the week you will have pretty much the same net and gross calories, even though they would be different on a day to day basis.

misskerouac

If you are worried about going up to 2100 cals a day all at once, just slowly add 100/day each week until you are up to 2100 a day. I find that makes it a bit easier.

lisamarie2181

ok sounds like sticking between 2100 to 2300 should be a good range. It is going to add almost 700 cals to my day, i might have to try the gradual approach up, because I eat low carb i get fuller alot quicker, but maybe adding in healthy high cal, good fats like nuts and such might get me to up the cals easier.

alot of times on my arm band when I take my cals burned for the day and subtract my food cals, i have a deficit of well over 1000, which would mean I should be losing a pound every couple days or so, and that is definitely not the case, and what got me to thinking I may be eating too few cals!

So when I set my goals on MFP, do I put my calories goal at the 2300 range? I have it set at 1600 right now.

Also, how do I figure out my macro ratios for low carb? I am usually around 120 carbs a day, and I know it it usually set for someone eating normal carbs.

lisamarie2181

ok sounds like sticking between 2100 to 2300 should be a good range. It is going to add almost 700 cals to my day, i might have to try the gradual approach up, because I eat low carb i get fuller alot quicker, but maybe adding in healthy high cal, good fats like nuts and such might get me to up the cals easier.

alot of times on my arm band when I take my cals burned for the day and subtract my food cals, i have a deficit of well over 1000, which would mean I should be losing a pound every couple days or so, and that is definitely not the case, and what got me to thinking I may be eating too few cals!

So when I set my goals on MFP, do I put my calories goal at the 2300 range? I have it set at 1600 right now.

Also, how do I figure out my macro ratios for low carb? I am usually around 120 carbs a day, and I know it it usually set for someone eating normal carbs.

Net Calories Consumed* calories 2300
Carbohydrates 115g
Protein 288g
Fat 77g

ok when I put this in my goals, it said my projected weight loss is only .2lb loss per week! am i putting the wrong number in? Should I be putting my bmr # in as my calorie goal? Also when i did then macro calculation for my carbs it says my protein should be almost 300 g, what am I doing wrong!!??

erickirb

ok sounds like sticking between 2100 to 2300 should be a good range. It is going to add almost 700 cals to my day, i might have to try the gradual approach up, because I eat low carb i get fuller alot quicker, but maybe adding in healthy high cal, good fats like nuts and such might get me to up the cals easier.

alot of times on my arm band when I take my cals burned for the day and subtract my food cals, i have a deficit of well over 1000, which would mean I should be losing a pound every couple days or so, and that is definitely not the case, and what got me to thinking I may be eating too few cals!

So when I set my goals on MFP, do I put my calories goal at the 2300 range? I have it set at 1600 right now.

Also, how do I figure out my macro ratios for low carb? I am usually around 120 carbs a day, and I know it it usually set for someone eating normal carbs.

Net Calories Consumed* calories 2300
Carbohydrates 115g
Protein 288g
Fat 77g

ok when I put this in my goals, it said my projected weight loss is only .2lb loss per week! am i putting the wrong number in? Should I be putting my bmr # in as my calorie goal? Also when i did then macro calculation for my carbs it says my protein should be almost 300 g, what am I doing wrong!!??

MFP only shows 0.2lbs as it thinks you will be eating back exercise calories, but you already accounted for them in your intake. So if you burn an average of 400/day, then that would be 1lb/week, if you burn more your loss will be greater than 1lb/week.

erickirb

Well you're probably using a ratio. Don't do that... Sounds like you're doing low carb?

Eat 1g of protein per LBM. So according to this "My last weigh in on the scale was 228.4 muscle mass 142.2 "

150g of protein. You shouldn't go under 150g of protein if you do low carb, doesn't matter how little LBM you have.

calories
480 calories carbs
600 calories protein
1020 calories fat
2100 total calories

grams
120g carbs
150g protein
113g fat

your ratios:
22% carbs
28% protein
48% fat

Since you cannot set your macros on MFP to anything bu 5% increments I would suggest carbs 25% (just stay under that amount) 30% protein (use that as a minimum) 45% fat, you may come in under if your protein intake is higher.
25% carbs
30% protein
45% fat

geekyjock76

How long have you been eating 1600 calories a day? If it hasn't been that long - less than a month - then you can be a little bit more liberal in upping calories to the tune of 150 each two weeks. If you've been at 1600 for several months, you may want to add 100 or so instead. Also, do not be alarmed when the scale doesn't show as large of a drop in weight as you have experienced each previous assessment. You'll gain some water weight back and perhaps a very small amount of fat redeposition. Regardless, you'll stabilize rather quickly after your body has adjusted to the higher intake.

lisamarie2181

How long have you been eating 1600 calories a day? If it hasn't been that long - less than a month - then you can be a little bit more liberal in upping calories to the tune of 150 each two weeks. If you've been at 1600 for several months, you may want to add 100 or so instead. Also, do not be alarmed when the scale doesn't show as large of a drop in weight as you have experienced each previous assessment. You'll gain some water weight back and perhaps a very small amount of fat redeposition. Regardless, you'll stabilize rather quickly after your body has adjusted to the higher intake.

I started in April at 275lbs ate around 1300 cals, but was working out 2 hours a day 7 days a week, mostly cardio, I lost 28lbs (which not sure if alot of that came from the working out - was burning over 1300 cals a day, so I'm thinking I might have been in starvation mode?) and then I bumped up to 1600, realistically though I would range between 1200-1600 depending on the day, and the workouts diminished to 3 to 5 times a week. I lost 42 in about 4 1/2 months, and have been stalled the last 5 to 6 weeks. I have lost some inches but not moving along like I should. I have bumped up my workouts to make sure I do 5 days a week cardio and do strength 4 days a week, just started that this week.

So would I gain if I just went from my current up to 2300? lol I don't think I would even be able to considering i am pretty satisfied where I am, like Im not hungry at all, but i think the gradual add would make it easier for sure

lisamarie2181

got it

Thank you all sooooo much for your help, I am definitely understanding this all much better. I have adjusted my calories and macro goals, and upped my fiber on here too.

Lets hope for some good fat burning to come soon!!!!