how many calories do i eat to maintain????

fit_and_fab_after_kids
fit_and_fab_after_kids Posts: 43 Member
in Food and Nutrition
mfp is telling me 1730 and scooby's workshop accurate calorie counter is telling me 2130???? i'm confused and don't want to gain just maintain!!!!!

Replies

  • michellekicks
    michellekicks Posts: 3,624 Member
    How many have you been eating to lose? And how much did you lose in how long?
  • JacksMom12
    JacksMom12 Posts: 1,044 Member
    MFP doesn't factor in exercise (you'd be eating those calories back) scooby's already accounts for said exercise.

    So say, you burn an average of 400 calories a day through exercise you'd eat 1740+400= 2140.
    Or you can just eat the 2140 and not eat back exercise calories. See? Same thing.

    Of course these are all rough estimates and only knowing your body plus trial and error will really figure it out.
  • fit_and_fab_after_kids
    fit_and_fab_after_kids Posts: 43 Member
    started eating 1200 and am currently at 1500 have lost 15kgs in 4 months :)
  • heybales
    heybales Posts: 18,842 Member
    started eating 1200 and am currently at 1500 have lost 15kgs in 4 months :)

    Well, that's not the info required to figure it out for you, so you'll need to do it yourself.

    Take the last 3 weeks to avg together.

    What was avg eaten daily?
    What was avg lost each week?

    Take weekly lost avg in lbs x 3500 (hoping you only lost fat, but likely not at 1200) / 7 = the real daily deficit.

    Avg eaten plus that daily deficit is what your maintenance would be for whatever level of activity you were doing that 3 weeks.
  • marekdds
    marekdds Posts: 2,233 Member
    Gradually add back a couple hundred calories over a period of weeks, If you don't gain you are golden, if you do, back up a bit. At least, that is what I did and it has worked for me for 7 mo maintanance.
  • nikilis
    nikilis Posts: 2,305 Member
    you could just go up by 100 a week until you stop loosing weight, but if you want to calculate it you should do it starting with Katch-McArdle BMR as it takes into account your BF%.

    once you have your BMR there is a simple equation to get your maintenance level.

    BMR x 1.2 = TDEE maintenance (for sedentary)

    l59RD.png

    no now, go calculate your Body fat% and Katch-McArdle BMR.

    Katch-McArdle BMR:

    Considered the most accurate formula for those who are relatively lean.

    Use ONLY if you have a good estimate of your bodyfat %.

    calculate your body fat here
    http://www.fat2fitradio.com/tools/mbf/

    KM BMR
    http://www.calculatorpro.com/calculator/katch-mcardle-bmr-calculator/

    in any case, going up by 100 a week to the new goal would be a good idea.

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