Not sure that I am doing this right!
Danni3ll3
Posts: 365 Member
I have been reading these forums for a while trying to figure out if I am using this site correctly. I lost about 45 lbs over the past 3 and half years just by walking and watching what I was eating. I need to finish dropping a few pounds to get to my goal so I joined MFP. Originally, I just let MFP set the goals (ended up at the dreaded 1200 cal trying to lose 1 lb per week) and I added in my exercise each day. However, the weight seems to be yo-yoing instead of slow loss. So I reread the page where you figure out your BMR, Body fat and so on and tweak the goals in MFP. Here are the pertinent numbers:
Height - 5'5"
Weight - 148 Goal weight - 135
Waist - 33
Wrist - 6.25
Hips - 42
Forearm - 9.25
BMR - 1351 cal
BMI - 24.63
TDEE- 2094 cal Moderately active including exercise based on the following: I do 90 minutes of walking at 3.8 mph daily except for weekends where it is 150 m walking at about 3 mph, otherwise, I am sedentary for the rest of the day.
Body Fat - 32.5
Lean Body Mass - 99.9
Fat Body Mass - 48.1
Waist to Hip Ratio - 0.79
Waist to Height Ratio - 58.8%
Based on this, I changed my MFP profile to active since I walk daily although I tend to sit for the rest of the day. I also changed it to lose 0.5 lb per week. MFP gave me 1590 cal daily and I am no longer logging my daily exercise since it is part of my TDEE. I set my protein and fat at 30% each. I lowered the cholesterol to 200 and raised my fiber to 30 g since I need to lower my LDL even though my HDL and Triglycerides are wonderful. Does this sound reasonable to be able to lose roughly 13 lbs? I may want to lose more once I get to 135 but I will see when I get there.
My diary is also open but please note that until today I was logging my exercise. I removed it so take that into account as well that I was on 1200 calories a day and eating back some of my exercise calories.
Thanks in advance for any advice!
Height - 5'5"
Weight - 148 Goal weight - 135
Waist - 33
Wrist - 6.25
Hips - 42
Forearm - 9.25
BMR - 1351 cal
BMI - 24.63
TDEE- 2094 cal Moderately active including exercise based on the following: I do 90 minutes of walking at 3.8 mph daily except for weekends where it is 150 m walking at about 3 mph, otherwise, I am sedentary for the rest of the day.
Body Fat - 32.5
Lean Body Mass - 99.9
Fat Body Mass - 48.1
Waist to Hip Ratio - 0.79
Waist to Height Ratio - 58.8%
Based on this, I changed my MFP profile to active since I walk daily although I tend to sit for the rest of the day. I also changed it to lose 0.5 lb per week. MFP gave me 1590 cal daily and I am no longer logging my daily exercise since it is part of my TDEE. I set my protein and fat at 30% each. I lowered the cholesterol to 200 and raised my fiber to 30 g since I need to lower my LDL even though my HDL and Triglycerides are wonderful. Does this sound reasonable to be able to lose roughly 13 lbs? I may want to lose more once I get to 135 but I will see when I get there.
My diary is also open but please note that until today I was logging my exercise. I removed it so take that into account as well that I was on 1200 calories a day and eating back some of my exercise calories.
Thanks in advance for any advice!
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Replies
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1590 is not your tdee. MFP doesn't include exercise in their calculations. If you use MFP you have to track exercise. Go to scoobyfitness and use their tools to find out your tdee.0
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I realize that 1590 is not my TDEE. If you look at the numbers posted it is 2090.0
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You can manually adjust the number of calories MFP gives you, instead of relying on the activity level and amount of weight to lose. You can set it at TDEE minus a percentage (usually 10-15%) and not eat back your exercise calories. I've also seen others who posted that they set MFP at their BMR and then logged and ate back exercise calories to ensure you're never eating below BMR.
It may take some playing with the numbers to figure out what works best for you. Personally I like the virtual "pat on the back" I feel when I log my exercise calories.
Good luck!0 -
Sorry did not see that. I was on my reader. It is recommend to cut 10-15% from tdee. 1590 and not counting exercise may be too big of a cut from tree.0
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I thought I read that 20% cut from tdee was the recommendation?0
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I think 10% - 15% is the recommendation but no more than 20%0
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Thank you!0
