So confused with my calorie crap

mjoslin1990

So here's the dealio, I've done the math...

Using the Harris Benedict Formula:

BMR is 1797.48
TDEE is 2156.976

Stats:
H- 5' 3.5"
W-217.8
GW- 160ish
laaaazzzzzyyyy... actually more like not really working out, to busy working my desk job with 12hr days.
Female/22

I'm eating ROUGHLY 1000-1400 calories... my goal is about 1320. When I don't make goal it's usually because i'm just not hungry and don't like to eat at 8pm (when I get home).

my issue I'm having is if I eat like I have been I'm losing weight (even if slowly). BUT if I go ANYWHERE NEAR 1700 cals I gain. and I do not mean just water weight. I haven't seen 217.8 on the scale since Sunday November 18th. I've been up a few pounds all the way up to 223. I thought it was my sodium intake causing me to store water, but its not I'm UP UP.

So my question, how the heck do I fix this? Can I teach my body to NOT gain at 1700 cals? Like manipulate my metabolism? I'm not really discouraged, just having a heard time figuring this all out.

I don't mind upping my cals, I just am going to have a hard time reaching them.

meredith1123

Are you doing any exercising?
I tend to continue doing my exercising four to five days a week but i do not consume the 'earned calories' the calculations tell me I can have bc it doesnt work for my body. It may work for others but it does not work for me.
If i dont exercise and eat 1100 calories i will not lose weight.
I have to exercise and burn minimum 400 calories that day to eat at least 1100 calories.

its a thing you have to learn about your body and how its chemistries work. It sucks!

mjoslin1990

Are you doing any exercising?
I tend to continue doing my exercising four to five days a week but i do not consume the 'earned calories' the calculations tell me I can have bc it doesnt work for my body. It may work for others but it does not work for me.
If i dont exercise and eat 1100 calories i will not lose weight.
I have to exercise and burn minimum 400 calories that day to eat at least 1100 calories.

its a thing you have to learn about your body and how its chemistries work. It sucks!

nope not really exercising right now. I want to get to 199 then start running, then get into strength training. I honestly don't have time to work out right now. I just got off a 75 hr week and about to put in even more time at work until the new year...

ubermensch13

IF you won't exercise and are depending totally on calorie deficit to lose weight, you are going to have to come to grips with a slow, but steady, weight loss. Sorry, your metabolism is what it is until your body starts to change with building lean muscle mass.

cnelson1974

I literally eat small meals all day long. I'm 5'6" and 226 lbs. I take in about 1600 to 1700 calories and have taught myself to eat small meals very slowly. Try spreading out your meals so your not waiting so long. Then you can have a small snack (handful of nuts, a fruit, rice cakes, a cup of cereal, etc) without over doing it. When I'm hungry, I eat. The weight comes off without much effort other then being aware of my portion sizes.

I drink a lot of water while I eat. If your hungry afterwards, drink some more water and chew some gum. Put off eating another snack for at least a hour.

xxthoroughbred

I think it's strange that your BMR is so high. Mine is around 1470 and I'm 5'8'.

But putting that aside, you need to be eating close to your BMR. That's the amount that your body needs if you did nothing all day.

SideSteel

Are you using a food scale and measuring devices on your food and do you record everything that you consume that contains calories?

patrickmjett

what types of calories are you consuming? 1700 calories of coke, bread and other stuff is not nearly the same as chicken, green beans and eggs. Try going whole food also try going with MORE protein and just some basic calesthenics. Wake up and do 40 air squats and 10 pushups. Do that 3x a day MWF and see where you are at the end of the week.

cedarghost

Have you tried consistently eating at 1700 a day to see what would happen over a sustained amount of time? Say a month?
When I upped my calories, to what I should be eating, I gained the first few weeks. Then I started losing.
Think about it. If you increase from 1300 to 1700 that increase is only 400 per day, or 2800 per week or 12000 per month. 12000/3500= 3.42 pounds in a month IF 1700 is a surplus for you (which I doubt it is).
While the calculators aren't accurate for absolutely everyone. I believe they are pretty close for most people. I just had my RMR tested at my doctor's office, and it was within 100 calories of almost every calculator.
Most people naturally doubt the number of calories a calculator tells them they can eat so they eat less, however you should never eat below your RMR.
If I were you, I would eat around 1800 for a month and see what happens. That puts you safely between your TDEE and your RMR.
Ultimately, for this thing to work you HAVE to find your true TDEE and the only way to do that is to eat a specific number for at least a month and see what happens, then adjust up or down until you find the point where you start to maintain. Once you have that magic number, adjust your calorie intake based on that.
I would also start exercising. "I don't have time" is not a valid excuse.....here is a link to a workout that only requires 7 minutes a day and you can do it at home: http://www.youtube.com/watch?v=6ErRoLfWKTU
If you can spare 15 minutes, you can do some workouts that will give you the same benefits of 45 minutes normal time spent in the gym (if you do them right).
With your TDEE and RMR being so close to each other, you will either have to eat below RMR (not recommended) or exercise to create a greater deficit, unless you are ok with less than a pound a week loss (which is perfectly fine and what I am doing).

kristen6022

According to your TDEE, if you ate around 1650cal/day and didn't work out AT ALL, you should lose 1lb/week. You might not be eating enough...eat more often during the day - smaller meals for a couple week and see if that helps...

mjoslin1990

IF you won't exercise and are depending totally on calorie deficit to lose weight, you are going to have to come to grips with a slow, but steady, weight loss. Sorry, your metabolism is what it is until your body starts to change with building lean muscle mass.

Hey, slow and steady is what wins the race

I think it's strange that your BMR is so high. Mine is around 1470 and I'm 5'8'.

But putting that aside, you need to be eating close to your BMR. That's the amount that your body needs if you did nothing all day.

I used one of the websites that everyone seems to recommend on here....

Are you using a food scale and measuring devices on your food and do you record everything that you consume that contains calories?

measuring everything yes, and if it touches my mouth its recorded, well EXCEPT UNsweetened tea, but I usually stick with water and tea has no calories.

Helloitsdan

So here's the dealio, I've done the math...

Using the Harris Benedict Formula:

BMR is 1797.48
TDEE is 2156.976

Stats:
H- 5' 3.5"
W-217.8
GW- 160ish
laaaazzzzzyyyy... actually more like not really working out, to busy working my desk job with 12hr days.
Female/22

I'm eating ROUGHLY 1000-1400 calories... my goal is about 1320. When I don't make goal it's usually because i'm just not hungry and don't like to eat at 8pm (when I get home).

my issue I'm having is if I eat like I have been I'm losing weight (even if slowly). BUT if I go ANYWHERE NEAR 1700 cals I gain. and I do not mean just water weight. I haven't seen 217.8 on the scale since Sunday November 18th. I've been up a few pounds all the way up to 223. I thought it was my sodium intake causing me to store water, but its not I'm UP UP.

So my question, how the heck do I fix this? Can I teach my body to NOT gain at 1700 cals? Like manipulate my metabolism? I'm not really discouraged, just having a heard time figuring this all out.

I don't mind upping my cals, I just am going to have a hard time reaching them.

TDEE looks low compared to BMR.
Whats your routine?
Whats your occupation?
Do you try for 10k steps a day?

bekdavis

I'm curious to see what type of foods you are eating.

auroranflash

I also have a desk job and, in my mind, I start the day in the negative as far as activity goes since I'm on my *kitten* most of the day. So I really feel the need to fit in that walk, even if it's a short one, or ride my bike a bit, or just move my body. When you're sitting all day, every bit helps, even if it's just fitting in a walk break, making a point to do 10 minutes of body weight exercises and jumping jacks in the morning, or what have you.

When I was eating at 1200/1300 calories, I was losing weight, but if I went over on the weekends (which I typically did), I would gain back anything I had lost through the week. I spent about six months gaining and losing the same 5lbs and it was insanely frustrating. When I upped my calories by 100 every week until I was at 1500, then 1600, I managed to lose and keep off the weight. I believe I was in too much of a deficit so my body would hold on to the extra calories when it got them. Perhaps this is what is happening with you?

RoosMommy01

I stay FAR AWAY from BMR and TDEE numbers! I tried it for almost 2 months and all I did was gain, gain, gain. I finally went back to relying only on MFP's numbers and I have been losing ever since. It gave me the goal of netting 1600 calories and as long as I do that on a daily basis, the weight is melting away.

No number is 100% correct..you are going to have to play around with the numbers and see what works best for you.

cedarghost

I'm curious to see what type of foods you are eating.

Doesn't matter. If she is at a deficit, she will lose. The problem is, she doesn't really know what a deficit is for her. She has calculator numbers, but has never proven them. So many people live in fear of gaining a pound or two that they neglect to take the time to find out what their TDEE is. And the only way to do that is to do what they fear most.....EATING. For at least a month. Eating more than they want to out of fear of losing.
I know. I have been there, done that. But eventually I figured out, this is something I am doing for the rest of my life and it wasn't going to be an overnight process, and I would reach my goal when I reached my goal. Then I took the time to find MY TDEE. And actually the calculators were fairly close for me, but I had taken out all room for doubt. I now OWN my RMR and TDEE and will never have to ask anyone else for help. I put in the time and work to figure it out.
There is so much information available about nutrition and exercise that it confuses people. Add to that, the fact that a lot if it is conflicting information and it gets even worse. But know how many calories to eat to lose weight? THAT is simple. But it takes time and commitment because every person has to find their own magic number and everyone wants to know RIGHT NOW so they can lose RIGHT NOW. Sorry. That's not how it works and this simple thing of finding your TDEE ends up overcomplicated by questions like "What type of foods should I be eating" or "when should I eat" or "how many times a day should I eat" or "Does tea count as water" or "should I avoid carbs".......

cedarghost

I stay FAR AWAY from BMR and TDEE numbers! I tried it for almost 2 months and all I did was gain, gain, gain. I finally went back to relying only on MFP's numbers and I have been losing ever since. It gave me the goal of netting 1600 calories and as long as I do that on a daily basis, the weight is melting away.

No number is 100% correct..you are going to have to play around with the numbers and see what works best for you.

What MFP has given you is based on your TDEE and BMR, so I assume you are saying you stay away from the numbers given to you by calculators? Those are only a starting point.
One number is 100% correct and it is different for every person. And the only way to find it is to record everything you eat for at least a month and see what happens, then adjust and do it again. It may take months to find that magic number, but believe me it is worth it.

mjoslin1990

TDEE looks low compared to BMR.
Whats your routine?
Whats your occupation?
Do you try for 10k steps a day?

routine:
5:45 wake up
6 walk out door
645-7pm work
7:45 cook, give son a bath
8:30ish put 2yr old to bed, straighten up house.
9pm pass the heck out.

I'm a 911 operator.
I have no idea where I'd get in 10k steps! would LOVE to try to though. That can be a new goal

so far the past 2 months i've had a TOTAL of about 7 days off. The other shift is short people.

mjoslin1990

Have you tried consistently eating at 1700 a day to see what would happen over a sustained amount of time? Say a month?
When I upped my calories, to what I should be eating, I gained the first few weeks. Then I started losing.

Ill guess I can slowly up my calorie intake and see what happens.

sunshinesquared

Bump for later reading.

heygina

Have you tried consistently eating at 1700 a day to see what would happen over a sustained amount of time? Say a month?
When I upped my calories, to what I should be eating, I gained the first few weeks. Then I started losing.
Think about it. If you increase from 1300 to 1700 that increase is only 400 per day, or 2800 per week or 12000 per month. 12000/3500= 3.42 pounds in a month IF 1700 is a surplus for you (which I doubt it is).
While the calculators aren't accurate for absolutely everyone. I believe they are pretty close for most people. I just had my RMR tested at my doctor's office, and it was within 100 calories of almost every calculator.
Most people naturally doubt the number of calories a calculator tells them they can eat so they eat less, however you should never eat below your RMR.
If I were you, I would eat around 1800 for a month and see what happens. That puts you safely between your TDEE and your RMR.
Ultimately, for this thing to work you HAVE to find your true TDEE and the only way to do that is to eat a specific number for at least a month and see what happens, then adjust up or down until you find the point where you start to maintain. Once you have that magic number, adjust your calorie intake based on that.
I would also start exercising. "I don't have time" is not a valid excuse.....here is a link to a workout that only requires 7 minutes a day and you can do it at home: http://www.youtube.com/watch?v=6ErRoLfWKTU
If you can spare 15 minutes, you can do some workouts that will give you the same benefits of 45 minutes normal time spent in the gym (if you do them right).
With your TDEE and RMR being so close to each other, you will either have to eat below RMR (not recommended) or exercise to create a greater deficit, unless you are ok with less than a pound a week loss (which is perfectly fine and what I am doing).

I'm also having trouble, and think I may be eating at too big a deficit. I have a lot of confusion. Are you saying here that I should eat my RMR number as NET calories or TOTAL calories?

Right now, Total calories, I get like 1500, net of exercise is more like 1100 or 1000.

Per calculator: BMR 2,041 RMR 1,899 (at lightly active, I work out 3-4 times a week circuit training) Sedentary RMR 1,657

should I have 1899 a day net? 1657 a day net? or 1899 or 1657 TOTAL?

Math says eat less + exercise more= lose weight. My body says eat less + exercise = stable weight.

Like I said, I think I'm undereating, been stalled for a few weeks even on a new exercise program. Would love to get straightened out for me the difference between eating net and eating total calories and which will produce weight loss at the numbers I've put up

or am I totally off base?

cedarghost

Have you tried consistently eating at 1700 a day to see what would happen over a sustained amount of time? Say a month?
When I upped my calories, to what I should be eating, I gained the first few weeks. Then I started losing.

Ill guess I can slowly up my calorie intake and see what happens.

Don't guess girl! Own it!!! I promise you, once you find your TDEE you will feel completely different about this thing. Don't be afraid. This is a lifestyle change a month or two or three means nothing.
Also, check out that link I posted for the 7 minute workout or google 15 minute workouts. I know you have to be tired after working that much, but if you can push yourself to do these workouts just a few days a week, it will make a big difference.

krickeyuu

laaaazzzzzyyyy... actually more like not really working out, to busy working my desk job with 12hr days.

I work a desk job and when I started this process I would get up every hour on the hour and walk in place, at my desk, for 5 minutes. That equaled 35 minutes of "exercise." Then I increased it to 10 minutes wihich equaled 70 minutes. I also brought in 3 lb weights that I kept in my desk drawer and when I had a chance, I would do biceps curls, triceps kcik-backs, upright rows, overhead presses and reverse flys--sitting in my chair talking on my speakerphone. I also did squats and lunges. You can work out even if you have a desk job.

cedarghost

Have you tried consistently eating at 1700 a day to see what would happen over a sustained amount of time? Say a month?
When I upped my calories, to what I should be eating, I gained the first few weeks. Then I started losing.
Think about it. If you increase from 1300 to 1700 that increase is only 400 per day, or 2800 per week or 12000 per month. 12000/3500= 3.42 pounds in a month IF 1700 is a surplus for you (which I doubt it is).
While the calculators aren't accurate for absolutely everyone. I believe they are pretty close for most people. I just had my RMR tested at my doctor's office, and it was within 100 calories of almost every calculator.
Most people naturally doubt the number of calories a calculator tells them they can eat so they eat less, however you should never eat below your RMR.
If I were you, I would eat around 1800 for a month and see what happens. That puts you safely between your TDEE and your RMR.
Ultimately, for this thing to work you HAVE to find your true TDEE and the only way to do that is to eat a specific number for at least a month and see what happens, then adjust up or down until you find the point where you start to maintain. Once you have that magic number, adjust your calorie intake based on that.
I would also start exercising. "I don't have time" is not a valid excuse.....here is a link to a workout that only requires 7 minutes a day and you can do it at home: http://www.youtube.com/watch?v=6ErRoLfWKTU
If you can spare 15 minutes, you can do some workouts that will give you the same benefits of 45 minutes normal time spent in the gym (if you do them right).
With your TDEE and RMR being so close to each other, you will either have to eat below RMR (not recommended) or exercise to create a greater deficit, unless you are ok with less than a pound a week loss (which is perfectly fine and what I am doing).

I'm also having trouble, and think I may be eating at too big a deficit. I have a lot of confusion. Are you saying here that I should eat my RMR number as NET calories or TOTAL calories?

Right now, Total calories, I get like 1500, net of exercise is more like 1100 or 1000.

Per calculator: BMR 2,041 RMR 1,899 (at lightly active, I work out 3-4 times a week circuit training) Sedentary RMR 1,657

should I have 1899 a day net? 1657 a day net? or 1899 or 1657 TOTAL?

Math says eat less + exercise more= lose weight. My body says eat less + exercise = stable weight.

Like I said, I think I'm undereating, been stalled for a few weeks even on a new exercise program. Would love to get straightened out for me the difference between eating net and eating total calories and which will produce weight loss at the numbers I've put up

or am I totally off base?

I try not to worry until I approach at least 6 weeks with no change as too many times I have seen the weight stay the same for that long then drop all at once or in a couple of days. As for your calorie amount, you never want to eat below your RMR. Now I know some people can get away with it if they have more to lose, but it's better to start building the foundations of a sustainable lifestyle from the start. Yeah, it's going to take longer to lose, but it's going to be more consistent and sustainable than if you starve yourself.
Personally, I eat about 300 calories above my RMR every day. I lift 3 days a week. I don't worry about exercise calories as I am enough above my RMR that I won't go below.
If I were you, I would calculate my TDEE and eat a couple hundred below that for at least a month and see what happens. You can expect an initial gain that may not drop right at the end of that month, and that's ok! It will come off eventually. If, at the end of the month, you are losing weight, add some more calories and do it for another month until you find the point to were you neither gain nor lose. This may take 8 to 12 weeks or more. But once you find it........You have this beat!
At that point you can eat 10 to 20% less than that magic number depending on how much you have to lose.
At some point your RMR and TDEE may get so close to each other that you cannot sustain a 20% deficit without going below your RMR. When that happens, just don't go below your RMR.

mgobluetx12

I agree with the person who said to not live and die by your BMR and TDEE. Just figure out what works for you. If you're not losing and don't want to work out, eat less. My BMR is 1960 and my doctor told me to eat 1400. To people on here, that is enough to make them all mad, but 1400 works for me and I'm losing close to 2lbs per week.(I have over 45 to go) I thought my doctor was wrong and started eating more in September and only lost 2lbs that month. Trial and error, my friend.

myofibril

So my question, how the heck do I fix this? Can I teach my body to NOT gain at 1700 cals? Like manipulate my metabolism? I'm not really discouraged, just having a heard time figuring this all out.

Eat more and do more exercise.

The problem with calorie calculators is they provide a snap shot in time for an individual but cannot account for the fact that calorie needs are individual but also highly variable over time, sometimes even weeks at a time.

Let's say that you use a calorie calculator. It gives you a TDEE of 2,000. To lose a 1lb a week you have to knock off 500 calories so that leaves you with 1,500 to lose weight.

However that assumes that all the variables which go to make up that initial calculation of 2000 will not change except for the amount you eat.

However, there's a thorny problem with dieting and specifically trying to have a sharp calorie deficit unless you are obese. It messes with those initial variables. This means that whilst your TDEE was previously 2000 and that's what you are working off it has become artificially lowered due to the set up of your diet. Therefore what was a suitable deficit previously actually becomes more like maintenance level calories.

I won't bore you with the technical details of why that metabolic downshift occurs but rest assured it does happen and it royally messes with people's heads.

So what to do? Realise that efficient dieting is not about slashing calories as much as you can mentally stand (unless you are obese.) It is about finding a calorie sweet spot which is a calorie level which is low enough to prompt weight loss but high enough to minimise that metabolic downturn.

The best way in my opinion to achieve this (unless you are obese - I know I've said it before but it bears repeating) is to eat a fairly high level of calories but to also do a high level of activity or at least as much as you can reasonably fit into your lifestyle. It's not one or the other but both.

The leaner you get the more important physical activity becomes as well as sufficient calorie intake.

heybales

So here's the dealio, I've done the math...

Using the Harris Benedict Formula:

BMR is 1797.48
TDEE is 2156.976

Stats:
H- 5' 3.5"
W-217.8
GW- 160ish
laaaazzzzzyyyy... actually more like not really working out, to busy working my desk job with 12hr days.
Female/22

I'm eating ROUGHLY 1000-1400 calories... my goal is about 1320. When I don't make goal it's usually because i'm just not hungry and don't like to eat at 8pm (when I get home).

my issue I'm having is if I eat like I have been I'm losing weight (even if slowly). BUT if I go ANYWHERE NEAR 1700 cals I gain. and I do not mean just water weight. I haven't seen 217.8 on the scale since Sunday November 18th. I've been up a few pounds all the way up to 223. I thought it was my sodium intake causing me to store water, but its not I'm UP UP.

So my question, how the heck do I fix this? Can I teach my body to NOT gain at 1700 cals? Like manipulate my metabolism? I'm not really discouraged, just having a heard time figuring this all out.

I don't mind upping my cals, I just am going to have a hard time reaching them.

Realize the math too.

If you think you gained fat, a lb in like a week, that means you would have had to eat daily your goal, your deficit, and another 500 calories each and every day to gain a lb of fat.

Now, while true you could have lowered your metabolism and made your deficit much smaller, that still would be an accomplishment.

You gained water weight, believe the math.

And if you aren't able to exercise right now, that's fine. But, don't risk losing what precious muscle you have right now by undereating too much. You actually can retain it by taking a reasonable deficit and accepting slower loss.
But slower because of eating enough, not slower because your metabolism lowered and muscle is being burned.

Use the spreadsheet linked in this post to get your numbers and be honest with expected activity. Also better to get your bodyfat% estimated in there, as the Harris is inflated when you are overweight, because that BMR is based on healthy weight study participants with avg ratio fat:LBM.

http://www.myfitnesspal.com/topics/show/750920-spreadsheet-for-bmr-tdee-deficit-macro-calcs-hrm-zones

And here's the study that you can prevent LBM loss by eating at reasonable level. Most diets go too low and cause loss of that precious metabolic weight.

http://fampra.oxfordjournals.org/content/16/2/196.full

mjoslin1990

I work a desk job and when I started this process I would get up every hour on the hour and walk in place, at my desk, for 5 minutes. That equaled 35 minutes of "exercise." Then I increased it to 10 minutes wihich equaled 70 minutes. I also brought in 3 lb weights that I kept in my desk drawer and when I had a chance, I would do biceps curls, triceps kcik-backs, upright rows, overhead presses and reverse flys--sitting in my chair talking on my speakerphone. I also did squats and lunges. You can work out even if you have a desk job.

That's a great idea if you don't work for the county and don't have have emergency calls to answer. Not to mention our tours that come in to see our facilities. If I wouldn't be looked at or question by my supervisor or captain I would consider this as a great alternative. I'll just stick my limited calories until Jan and once work slows down a bit I'll go back to my 30ds.

myofibril

Realize the math too.

If you think you gained fat, a lb in like a week, that means you would have had to eat daily your goal, your deficit, and another 500 calories each and every day to gain a lb of fat.

Now, while true you could have lowered your metabolism and made your deficit much smaller, that still would be an accomplishment.

You gained water weight, believe the math.

And if you aren't able to exercise right now, that's fine. But, don't risk losing what precious muscle you have right now by undereating too much. You actually can retain it by taking a reasonable deficit and accepting slower loss.
But slower because of eating enough, not slower because your metabolism lowered and muscle is being burned.

Yep, very good point. I don't think there has been any actual fat gain.

Helloitsdan

TDEE looks low compared to BMR.
Whats your routine?
Whats your occupation?
Do you try for 10k steps a day?

routine:
5:45 wake up
6 walk out door
645-7pm work
7:45 cook, give son a bath
8:30ish put 2yr old to bed, straighten up house.
9pm pass the heck out.

I'm a 911 operator.
I have no idea where I'd get in 10k steps! would LOVE to try to though. That can be a new goal

so far the past 2 months i've had a TOTAL of about 7 days off. The other shift is short people.

So you dont work out.

At your height and weight 1600-1800 should do fine for fat loss but please take 30-60 mins every few days to do some type of body weight work.
Get those muscles stressed so your body would want to keep em!

mjoslin1990

So you dont work out.

At your height and weight 1600-1800 should do fine for fat loss but please take 30-60 mins every few days to do some type of body weight work.
Get those muscles stressed so your body would want to keep em!

noppers, not working out right now. Jan is when the OT at works stops, so that's when Ill get back to it.