IPOARM ?

kelleybean1
kelleybean1 Posts: 312 Member
in Health and Weight Loss
Okay, I've read and re-read the instructions and calculated my TDEE as 1488. What do I do about workouts, do I eat back those calories or not? I am on my feet most of the day (teacher) and do Jillian Michaels Body Revolution (30 min) 3 days a week and run 2-3 miles 3 days a week.


BMR-1322
BF33.9
BMR (w light modifier) 1860
TDEE=1860 (using light modifier)
1488-calories to be eaten daily

Replies

  • Koldnomore
    Koldnomore Posts: 1,613 Member
    Okay, I've read and re-read the instructions and calculated my TDEE as 1488. What do I do about workouts, do I eat back those calories or not? I am on my feet most of the day (teacher) and do Jillian Michaels Body Revolution (30 min) 3 days a week and run 2-3 miles 3 days a week.


    BMR-1322
    BF33.9
    BMR (w light modifier) 1860
    TDEE=1488

    I think your numbers are off.. Your TDEE includes ALL your activities and based on those workouts will likely be higher than 1488 - that's 166 calories higher than laying in bed all day (BMR) not possible.
  • kelleybean1
    kelleybean1 Posts: 312 Member
    Hmm, I guess I did this wrong.
    I think my TDEE using the "light" modifier is 1860.
    That minus 20% is how I got to1488. Does this sound right?
    So, back to the activity question, to eat or not to eat those calories?
  • rileysowner
    rileysowner Posts: 8,337 Member
    Okay, I've read and re-read the instructions and calculated my TDEE as 1488. What do I do about workouts, do I eat back those calories or not? I am on my feet most of the day (teacher) and do Jillian Michaels Body Revolution (30 min) 3 days a week and run 2-3 miles 3 days a week.


    BMR-1322
    BF33.9
    BMR (w light modifier) 1860
    TDEE=1488

    If you calculated your TDEE correctly it includes your intended exercise. Did you use this tool http://www.fat2fitradio.com/tools/bmr/
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    No, you don't eat back your exercise cals as they are added in.
    Use this spreadsheet to help calculate your daily activities:
    http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm
  • likemeinvisible
    likemeinvisible Posts: 309
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
    I call BS, I lost 80 lbs in 7 months by eating back all of my exercise cals. Since then I had a baby (ticker reflects my current totals, 6 lbs away from where I was then time last year) and I'm still losing at least a pound a week by eating my exercise cals +200 more (total of 1800).
  • TurtleRunnerNC
    TurtleRunnerNC Posts: 751 Member
    You would eat the 1488 per day & only eat back exercise calories if your Net Calories drops below your BMR of 1322. Then you would eat enough to get back to or slightly above 1322.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
    I call BS, I lost 80 lbs in 7 months by eating back all of my exercise cals. Since then I had a baby (ticker reflects my current totals, 6 lbs away from where I was then time last year) and I'm still losing at least a pound a week by eating my exercise cals +200 more (total of 1800).

    Are you trying to argue that you wouldn't have lost more weight by not eating back exercise calories?
  • kellyscomeback
    kellyscomeback Posts: 1,369 Member
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
    I call BS, I lost 80 lbs in 7 months by eating back all of my exercise cals. Since then I had a baby (ticker reflects my current totals, 6 lbs away from where I was then time last year) and I'm still losing at least a pound a week by eating my exercise cals +200 more (total of 1800).

    Are you trying to argue that you wouldn't have lost more weight by not eating back exercise calories?
    I would not have lost as much. I started at 1200 cals no matter what, exercise or none, and I was hungry and didn't lose much. I then read the post by Mike about 'keeping the tank full" and started eating them back.

    I know that what works for one it doesn't work for everyone but it's working very well for me.
  • FredDoyle
    FredDoyle Posts: 2,272 Member
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
    Sure there is. You can lose weight more slowly and maintain lean body mass.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Confused as to why OP didnt PM me about this.
    The spreadsheet is a great tool if you can figure it out.
    Haybales put a lot into it!

    Figure out TDEE without the cut by entering Goal weight as current on F2F.
    Cut 20-30% off that number and set MFP.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Don't eat back your exercise if you want to lose weight faster. There is absolutely no reason whatsoever to eat back your exercise when trying to lose weight.
    I call BS, I lost 80 lbs in 7 months by eating back all of my exercise cals. Since then I had a baby (ticker reflects my current totals, 6 lbs away from where I was then time last year) and I'm still losing at least a pound a week by eating my exercise cals +200 more (total of 1800).

    Are you trying to argue that you wouldn't have lost more weight by not eating back exercise calories?

    MFPs method asks that you eat back calories and by doing so brings the deficit to a better level.
    IPOARM method already has that activity in the number so you wouldnt eat back the calories.

    Both methods work just fine.

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