Finally confused... where to set the goals...

lallaloolly

I've had two runs on MFP. Last year, I used it to lose 10 pounds (took 4 months at the 1200 calorie level. I worked out regularly and ate back my workout calories). A couple months after losing the weight, I fell off the workout wagon, hit the holidays, enjoyed lots of dark beer, and put back on the 10 pounds.

So, this year I'm back to lose that 10 pounds again. I've quit smoking, I've quit drinking (except maybe a couple beers every few weeks), and MFP has me right at the 1200 level again (1210 ) It's been two months, and I'm getting the sense that the 1,200 calories is no longer right for me any more, because I'm sitting exactly where I was 2 months ago. (Yes, I've lost some inches, yes, I've built muscle tone, yes, i am thrilled with those results. BUT, since last year i did all of that AND lost pounds, i'm taking it as a sign that the 1200 calories is no longer working for my body, I'm plateauing, and it's time to change up the formula.

Enter the Heart Rate Monitor! I wanted to get a more accurate view of my calorie expenditure. twice I've slept for 9 hours in my HRM, and both times it said I burn 75 calories per hour. Multiply that by 24 hours, and you get a BMR of 1,800 (MFP calculates it at 1,375... a big difference).

Then I wore the HRM for 24 hours on a typical day (but NO workout) and it came to 2,150 calories. (I have a desk job, so I sit a lot). So that means I have a TDEE of 2,150 when I don't work out.

My workouts are 75 minutes and typically burn between 600-650 calories, and I do them 5 days per week, so on workout days, I have a TDEE of approximately 2,750-2,800.

So, now that I have figured out all of these measurements... I don't know where to set my daily calorie intake goal to gradually lose that 10 pounds as I continue to tone (and yes, if I get to a point where I've toned the fatty areas and I am still ten pounds over my goal, I will happily stay there, but i want to at least give myself a chance at losing the 10 pounds again).

Anyway, I am in no hurry, but where should I set my daily intake to gradually lose? Right at my BMR/1800? 500 below whatever my total TDEE (which will put me below BMR on days I don't work out?

I don't know where to put it... suggestions?

kels67camaro

bump

DanaDark

You've given us absolutely no stats on you except what MFP calculated as your BMR (where exactly did you get this number?).

So...

1. Are you a man or a woman?
2. How tall are you?
3. How old are you?
4. How much do you weight?
5. What is your weekly weight loss goal?

Finally, you mention you are losing inches, getting more toned and stronger, but since you are not losing pounds, you assume nothing is happening... not a big proponent of science I take it?

lizziebeth1028

Losing inches and toning up = looking better being fitter!!!! This is progress, results and good thing. Why are you worried about a dumb number on a scale?!?!

FredDoyle

If your heart rate monitor is the watch and chest strap type for calculating exercise, it isn't designed to be accurate at resting, or even low cardio levels. If that is what you used, you don't know your BMR.

lallaloolly

You've given us absolutely no stats on you except what MFP calculated as your BMR (where exactly did you get this number?).

I am a woman. I am 5'8" I am 40. I weigh 145. I was 135 for years without trying, and two years ago i guess my age hit me and i gained about ten pounds.

Finally, you mention you are losing inches, getting more toned and stronger, but since you are not losing pounds, you assume nothing is happening... not a big proponent of science I take it?

i did not say i assume nothing is happening. i said i was thrilled with the results of losing inches, toning up. i get that. what i did say was that just one year ago, using the exact same tactics and eating the same diet and needing to lose the same amount of weight, i lost inches, toned up AND the scale moved, so i am thinking i might need to up the calories this time around. looking for guidance as to whether to base that off of BMR or TDEE... but apparently i can't rely on my HRM to diagnose BRM or TDEE. is this true?

Losing inches and toning up = looking better being fitter!!!! This is progress, results and good thing. Why are you worried about a dumb number on a scale?!?!

this is not helpful information. go read my post again.

If your heart rate monitor is the watch and chest strap type for calculating exercise, it isn't designed to be accurate at resting, or even low cardio levels. If that is what you used, you don't know your BMR.

this i did not know. where can i read more about this, and do you know why is it less accurate at lower rates?