Calorie Confusion.

iamalexa

I understand they give me all the information on here as to how many calories to eat as well as exercise calories. But I have been researching on how the body burns fats and carbs and have become a bit confused.

As I understand 3500 calories = 1 pound of fat
If i am eating 1000-1200 calories per day plus buring off 800+ calories from exercise, that gets me almost back down to zero calories per day. Which I understand probably seems like starvation mode but I am never hungry enough to eat back more calories and I have plenty of energy.
So needless to say, I'm not sure I understand becasue how this whole thing works "lose one pound of fat i have to burn an extra 3500 calories per week" type of deal. ???

mvl1014

1 pound of fat will be gained or lost with a change in diet equaling 3500 calories... ie if you eat an additional 500 calories a day for 7 days (500* 7 = 3500) you will gain 1 pound a week.

If you eat 1200 calories and burn 800, you're only netting 400. 400 is not enough for you to live off (all your organs need calories to function). Determine your BMR, basal metabolism rate, to find out how many calories you should be eating. Depending on your weight and your activity level during the day, you're probably going to be in the 12-1600 calorie range. In this case you want to eat the number of calories you BMR is plus what you burn during exercise minus 500 (or 1000) a day to lose 1 lb a week (or 2 lbs with the 1000 cal deficit).

Hope that made sense!

curvygirlny

Is there such thing as negative net calories?

I understand your reply, but I am a little bit confused with my situation. My Basal Metabolism Rate is 1403 calories per day. So should I be setting my FitnessPal calorie count to 1400 a day, and with exercise, I will still lose weight?

curvygirlny

Also, then what do you do in terms of the calories when you have reached your goal weight and you would just like to maintain (while still exercising?)

Thanks so much for the help.

jaxterbom

You're blessed to be such a high-energy person! Given 1200 minus 800 = 400 calories, you should be losing like crazy! If your body is handling this combination then stick with it until you reach your goal weight - which should be soon!!!

:bigsmile:

Hank


Created by MyFitnessPal.com - Free Calorie Counter

dogmeat

No one should attempt a diet of under 1200 kcal/d (eaten Calories minus exercise) without consultation with a doctor. Having Calorie balance of 400kcal/d is downright dangerous and will seriously harm your body. Besides risking organ damage, you'll harm your metabolism which in the long run can lead to weight gain, not loss.

mvl1014

Is there such thing as negative net calories?

I understand your reply, but I am a little bit confused with my situation. My Basal Metabolism Rate is 1403 calories per day. So should I be setting my FitnessPal calorie count to 1400 a day, and with exercise, I will still lose weight?

Yes, and you don't want to burn 2000 cals if you only take in 1200!

If your BMR is 1403, you want to eat no less than 1200. So to stay 500 under per day (1lb/week), you would need this equation:

1403-1200 eaten (difference between BMR and minimum) = 203 cal
500 (1lb/week) - 203 = 297 cal worth of exercise

or

1403 cal eaten + 500 cal worth of exercise. (or 1603 + 700 cal exercise, etc.)

When you get to your goal weight, you would just do the 1403 net. (You should still exercise, you just need to balance that with the food intake.)

curvygirlny

Thank you!

That seems very doable. I would like to lose 2 lbs a week but my intake of calories would be half of that? That seems a bit low.

iamalexa

No one should attempt a diet of under 1200 kcal/d (eaten Calories minus exercise) without consultation with a doctor. Having Calorie balance of 400kcal/d is downright dangerous and will seriously harm your body. Besides risking organ damage, you'll harm your metabolism which in the long run can lead to weight gain, not loss.

Ah yes I have spoken to my doctor about it. He was upset with me for eating 1000 or less but said I would be fine with eating 1200 calories per day. Thank you for the concern though! Hope this doesnt lead to any problems

iamalexa

1 pound of fat will be gained or lost with a change in diet equaling 3500 calories... ie if you eat an additional 500 calories a day for 7 days (500* 7 = 3500) you will gain 1 pound a week.

If you eat 1200 calories and burn 800, you're only netting 400. 400 is not enough for you to live off (all your organs need calories to function). Determine your BMR, basal metabolism rate, to find out how many calories you should be eating. Depending on your weight and your activity level during the day, you're probably going to be in the 12-1600 calorie range. In this case you want to eat the number of calories you BMR is plus what you burn during exercise minus 500 (or 1000) a day to lose 1 lb a week (or 2 lbs with the 1000 cal deficit).

Hope that made sense!

Okay so I found out my BMR is 1751...And I kind of understand what you are saying but still dont understand completely!!! So this number is how much my body burns without exercise, so say i take 800 calories off this then I burn a total of 2551.
If I eat 1200 calories per day that is a negative of 1351. If I did this every day that would be 9457 calories per week which according to the 3500=1lb of fat i would be almost 3 pounds.
This obviously will not happen but there also is no way I can eat an extra 1351 calories a day!! And I think if I did I would just maintain my weight. When I use to eat 2000 cals per day I maintain, although take into consideration an unknown thyroid problem. But I dont understand how im either suppose to eat all of these and still lose weight.??? Perhaps Im over thinking this wayyy to much!

jquintinjr

you could drink your cals. ie milk, or protein shake.

iamalexa

you could drink your cals. ie milk, or protein shake.

Oh I guess I never thought of that. Great idea. Thanks!!

samseed101

You're blessed to be such a high-energy person! Given 1200 minus 800 = 400 calories, you should be losing like crazy! If your body is handling this combination then stick with it until you reach your goal weight - which should be soon!!!

Please tell me that was a joke. or are you seriously recommending someone try to survive off of 400 calories per day for extended periods of time?

dogmeat

Ah yes I have spoken to my doctor about it. He was upset with me for eating 1000 or less but said I would be fine with eating 1200 calories per day. Thank you for the concern though! Hope this doesnt lead to any problems

This is fine assuming you actually also eat away all your exercise, which for you could mean 2000 Calories a day. Not doing so is irresponsible towards your body, harmful and counter-productive if your goal is to achieve fat loss. It will lead to crippled metabolism, increase in body fat percentage, and decrease in muscle tissue, including your heart.

rmccully

Is there such thing as negative net calories?

I understand your reply, but I am a little bit confused with my situation. My Basal Metabolism Rate is 1403 calories per day. So should I be setting my FitnessPal calorie count to 1400 a day, and with exercise, I will still lose weight?

Yes, and you don't want to burn 2000 cals if you only take in 1200!

If your BMR is 1403, you want to eat no less than 1200. So to stay 500 under per day (1lb/week), you would need this equation:

1403-1200 eaten (difference between BMR and minimum) = 203 cal
500 (1lb/week) - 203 = 297 cal worth of exercise

or

1403 cal eaten + 500 cal worth of exercise. (or 1603 + 700 cal exercise, etc.)

When you get to your goal weight, you would just do the 1403 net. (You should still exercise, you just need to balance that with the food intake.)

So if my BMR is 1246
what do i do to lose 10 lbs

stormieweather

No no no no....BMR is the calories your body needs to function IF YOU LAID IN BED ALL DAY. Every single thing you do beyond lay there, burns calories. Brush your hair, take a shower, type on the computer, feed the dog...it's all burning calories. If you add up all the calories you use IN NORMAL LIVING, that is called your TDEE (total Daily Energy Expenditure). That is the amount you need to eat to maintain your weight as it is right now. Subtract 500 from TDEE to lose 1 pound a week, and 1,000 to lose 2 pounds a week.

All of your organs - brain, liver, intestines, heart, kidneys, etc. - require calories to function. Without fueling those organs, your body begins to conserve by reducing their function. This causes tiredness, mental fogginess, mood disorders, and cravings, among other things. A lot of people feel that 1200 calories for a woman is the amount needed for her organs to operate. So they recommend never goign below that number. When you exercise, you add those calories back (on MFP) because MFP already calculates a healthy deficit and is incorporated in your daily calorie goal.

You don't need to exercise to lose weight. But, what exercise does is increase your metabolism and all around health, making the body give up it's fat stores more easily.

rmccully

so is there a formula out there to figure out ones bmr? that is a standard? i checked it here on mfp and 4 other sites. all the sites came up with a different number. mfp gave me 1246, other sites gave me 1344, 1349, 1338, and 1412

all asked for the same info

weight 125

height 5'-3"

age 32

female

rmccully

bump

stormieweather

There are some formulas, and they do come up with slightly different numbers.

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )


And remember, on top of that, you need to know your TDEE.

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

I'd have linked it, but alas, can't link here.