Take a look at my diary...one year, slow progress...

gretchenwb

If anyone on this forum has some insight, I would appreciate it. Lost inches and 11 pounds in 2012, reset my eating last June to up my calories per this group's wealth of info, using the excel spreadsheet to find TDEE/BMR and have been pretty consistent on my calories, and I just bought a food scale. I looked back at my reports for 30 days, and my Net calories were below my 15% cut (1400) about 50% of the time (I don't always eat back my exercise calories). I know I need to decrease my carbs, and increase my protein, and mix up my exercise routine. Am I on target with my eating? I am 5.4", 173 #, 38 or so BMI, 49 yr old female, goal weight of 145#. I jog (slow pace) 3 times a week (2-3.5miles), just added 30 day shred, step aerobics, and weights. No hurry but I could really use some help. I considered the reset that you speak of here and so I haven't been too concerned about the stall, but now am wondering if I am doing this correctly.

heybales

If anyone on this forum has some insight, I would appreciate it. Lost inches and 11 pounds in 2012, reset my eating last June to up my calories per this group's wealth of info, using the excel spreadsheet to find TDEE/BMR and have been pretty consistent on my calories, and I just bought a food scale. I looked back at my reports for 30 days, and my Net calories were below my 15% cut (1400) about 50% of the time (I don't always eat back my exercise calories). I know I need to decrease my carbs, and increase my protein, and mix up my exercise routine. Am I on target with my eating? I am 5.4", 173 #, 38 or so BMI, 49 yr old female, goal weight of 145#. I jog (slow pace) 3 times a week (2-3.5miles), just added 30 day shred, step aerobics, and weights. No hurry but I could really use some help. I considered the reset that you speak of here and so I haven't been too concerned about the stall, but now am wondering if I am doing this correctly.

Did you include exercise in the estimated TDEE?

If you did, then you shouldn't be eating back your exercise calories at all.

You might grab a new copy of the spreadsheet, new Simple Setup tab, new activity calculator since you are changing things up.

And whatever exercise you include in the TDEE, you don't eat it back.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

gretchenwb

Thank you, will do, I didn't really include exercise in my TDEE, so I will use the new link to recalculate. Are you the author of that great spreadsheet? Thank you so much. I have also been using the Heart Rate section to increase the intensity of my workouts. Thank you so much!

heybales

Thank you, will do, I didn't really include exercise in my TDEE, so I will use the new link to recalculate. Are you the author of that great spreadsheet? Thank you so much. I have also been using the Heart Rate section to increase the intensity of my workouts. Thank you so much!

Ya, I keep get inspired with ideas after seeing questions or comments or dementia, whatever it is.

So if exercise is too variable, than indeed what you are doing was a valid method.

If you have an older version, than the MFP Tweak tab has been very improved.

Use the Simple Setup for all your stats, do enter in whatever exercise is not variable and you will regularly do. Even if avg of activity, like say one workout is 30 to 60 min depending on when you get out of work, but it will be done. Use 45 min in activity calc.

Then go to MFP Tweak tab, there's the BMR multiplier to use from the activity calculator.
Now you have a deficit based on what is regular.
Now when you exercise for the other variable stuff, you put in the calories burned, time, and you'll see how much you should actually eat back to get the same deficit off the extra calories.