Calories in, calories out help

BRFMcKay
BRFMcKay Posts: 80 Member
in Food and Nutrition
I didn't want to bog down the forums with silly questions, like mine, but I was told/ordered to ask this separately, after I asked this in another forum. That was a silly request if you ask me, but I guess the forum police "know" what is right.

Anyway ...
I have been trying to lose weight, but having a hard time. I am fairly fit but hate the weight. Got my thyroid checked, I am vegan and yes, I do eat well.

My stats: 26, female, 5'4", 160 lbs, goal weight of 130lbs

Used this site: http://www.fat2fitradio.com/tools/bmr/

H-B formula: 1530 calories
K-M formula: 1470 calories

But what activity level? I work out 5-6 days a week for 60 minutes, and I do it vigorously. BUT my day job is sitting at a desk, getting up only for the bathroom/to grab print outs/etc.

So do I go with:
Sedentary (little or no exercise, desk job) 1679
OR one of these two:
Moderately Active (moderate exercise/sports 3-5 days/wk) 2168
Very Active (hard exercise/sports 6-7 days/wk) 2413

With sedentary, to lose a pound a week, it would be 1179 calories before exercise. I already am struggling to eat 1310 that I have now when I don't exercise. (Yes I am short, and I should probably eat less.)

If I go with one of the higher calories, it would be 1668 or 1913, and obviously not eat back exercise calories.

Thanks.

Replies

  • jesspi68
    jesspi68 Posts: 292
    I would think you are at least Moderately Active. I think most people fall into the Lightly Active category just by living. I have a lightly active job and workout three times per week and have listed myself as moderately active. We'll see how it goes, plug one in a see how you feel after 4 or so weeks.

    I would not list myself as sedentary if I was you.
  • melsinct
    melsinct Posts: 3,512 Member
    1. You are not short. 5'4" is the height of the average female in the US.

    2. Don't over complicate it. Set MFP as sedentary, log your exercise and eat back however many exercise calories you want. Some people eat all, some people eat none, some eat somewhere in between. Try eating 50%, give it a couple weeks, then tweak it from there, if necessary.
  • cmriverside
    cmriverside Posts: 34,409 Member
    See, people answered you when you asked it separately.

    ~Signed, the Police.
  • Retiredmom72
    Retiredmom72 Posts: 538 Member
    I agree. Set it as sedentary then log in your workouts daily. Then you eat back you workout calories (or at least part of them.) good luck.
  • Rocbola
    Rocbola Posts: 1,998 Member

    Set MFP as sedentary, log your exercise and eat back however many exercise calories you want. Some people eat all, some people eat none, some eat somewhere in between. Try eating 50%, give it a couple weeks, then tweak it from there, if necessary.
    Agreed.

    If you are vegan, what kinds of foods do you eat? The more of your daily intake that you make whole, raw fruits and veggies, the less calories you will be ultimately eating. You also get the highest concentration of micro-nutrients from raw fruit and veg.

    Check out this Dr. Doug Lisle Ph.D. presentation for some great information about selecting the best plant based foods for your needs.
    http://www.youtube.com/watch?v=xAdqLB6bTuQ
  • joy31021
    joy31021 Posts: 216
    bump
  • BRFMcKay
    BRFMcKay Posts: 80 Member
    Thank you, everyone!
    I eat a variety of things, though I do need some more whole foods.
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    I note from your profile you have IBS: you definitely should be eating wholefoods for that. Are you getting plenty of essential fatty acids especially the long chain omega-3s? There are marine algae extract supplements, Opti-3 brand is the highest potency I have seen but it's expensive to get a useful dose without oily fish. Also have you tried a freeze dried probiotic (friendly bacteria) supplement? Research suggests the combination of long chain omega-3s plus probiotics can be beneficial. Magnesium is a natural muscle relaxant, might be worth checking you consistently meet or exceed the recommended amount. Obviously these nutrients have many other health benefits.
  • AndyStanford
    AndyStanford Posts: 154 Member
    I've listed myself as Lightly Active.

    Like you I have an office job, but I do have to walk around the office from time to time, so maybe get up a little more than you, and I have 2 small kids, so don't get a lot of sitting down time when I'm at home.

    I also walk to the train to work 3 times a week (1 mile each way), dance once a week, and play squash every couple of weeks, and log all of these activities separately.

    I also don't (generally) eat back any of my exercise calories.

    That's what feels right to me, anyway.
  • kdub67
    kdub67 Posts: 181 Member
    I'm the same...work out vigorously 5-6 days a week but the rest of my life is fairly sedentary. I set it to Sedendtary and log my exercise calories, then eat back at least half of them. It's worked for me and I've steadily lost around 1 pound a week. Good luck!
  • mamaward64
    mamaward64 Posts: 143 Member
    My tracker is set at sedentary too. I think it's easier.
  • christy7981
    christy7981 Posts: 7 Member
    Please see an actual Certified Nutritionist/Dietician like I did. My Certified Nutritionist/Dietician told me to up my calories from 1200 to 1500 but she said not to worry about net calories (post work out calories) I burn around 900 calories a day working out so normally I net around 600. I am always full because I eat very healthy.

    My Certified Nutritionist/Dietician told me to change mine from sedentary to moderately active since I work out 7 days a week at an hour or more a day. She said sedentary is for people who do not work out basically stay home all day and lounge.

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