should my net goal be no lower than my bmr?

Faulkners407

My bmr is 1670. I chose light activity. My TDEE minus 20 % is 2050. I have set my intake goal to 2050.

I have been doing long slow runs that burn over 1000 calories.

Do I need to get my net, up to my bmr?

Today I have eaten 2385 my net is 1332...

New to this. . Diary is unlocked. . .

Advice?

geordiegirl27

Hi there sure better advice will come soon but my understanding is not to let your net go under your BMR.

mareeee1234

Today I have eaten 2385 my net is 1332...

You're not netting high enough! You need to net at LEAST your BMR which is 1670 calories.

Watch this, she explains well and gives an example of someone with a TDEE 2000 and BMR 500. PLEASE WATCH! :flowerforyou:

http://www.youtube.com/watch?v=eYi9xjIRvbY

wmoomoo

I suggest stay with your BMR and eat back the exercise calories if you don't know how much you should eat.

KarenJanine

You should always net above your BMR. If you have a high burn that takes you below your BMR net, be sure to eat back some exercise cals to bring your net up to over BMR.

_Sally_

I agree with the advice to net at least your BMR, but would like to offer you my personal perspective.

I'm doing a lot of training myself and on days where I'm burning 1,000 calories, it is really hard to eat it all back in the same day, so I'll tell you what has worked for me.

If I am "under" calories one day, I roll them over to the next day to have them available to eat. So, if my target plus exercise calories is 2400 one day, and I only eat 2000, I will create a custom exercise called "rollover calories" the next day and add those 400 to my calorie target the next day. I keep doing that throughout the week, and it has really come in handy on light workout or rest days. At the end of the week, my daily average is my daily target.

I think it is most important what your daily average is over a week's time versus day to day precision.

Hope this helps.

Gapwedge01

I agree with the advice to net at least your BMR, but would like to offer you my personal perspective.

I'm doing a lot of training myself and on days where I'm burning 1,000 calories, it is really hard to eat it all back in the same day, so I'll tell you what has worked for me.

If I am "under" calories one day, I roll them over to the next day to have them available to eat. So, if my target plus exercise calories is 2400 one day, and I only eat 2000, I will create a custom exercise called "rollover calories" the next day and add those 400 to my calorie target the next day. I keep doing that throughout the week, and it has really come in handy on light workout or rest days. At the end of the week, my daily average is my daily target.

I think it is most important what your daily average is over a week's time versus day to day precision.

Hope this helps.

I agree with the above. Also remember your TDEE already has burned calories built into your daily goal. If you burn 1000 calories that is your gross burn. You need to back out the calories you would have burned if you didn't run. It is time related so if you ran for 60 minutes you would need to back out 60 minutes worth of calories. I run into this when I cycle. I sometimes burn up to 2000 calories over a couple of hours. So my net is something in the range of 1300-1400. Some days it is hard for me to eat those back so I carry over as what was stated above, but my weekly net is still met.

Faulkners407

Thanks for your help! Rolling them sounds like a great plan, I figured out not to eat all of them back, but its a bit confusing after I over think it several times!

Gapwedge01

Thanks for your help! Rolling them sounds like a great plan, I figured out not to eat all of them back, but its a bit confusing after I over think it several times!

As an alternative you may want to choose a higher activity level to calculate your TDEE which would build in your runs if you are running on a consistant basis. That way you would just eat your TDEE cut and not eat back your exercise. If you miss a run just cut back a couple of hundred calories that particular day.

I chose lightly active which means for me I do not log my lifting calorie burns nor light aerobics during the week. But my cycling is a different animal. I don't always ride the same distance or the same amount of rides per week so chosing a matching activity level would be tough. Therefore I have to calculate my net calorie burn for the ride and try to eat them back. Many here just set a particular activity level and don't eat back their exercise calories or roll them over.
How frequently do you burn a 1000 calories on a run? Once every week? 2 times a week? Once every other week?

Faulkners407

I usually burn between 700 and 1000 4 days a week. Cardio I jog for 60 to 80 minutes.

My job is a mostly sedentary job, but I am required to work out for my job and its quite a bit more active in the summer time. I am a wild land fire fighter.

I also have two small children that keep me busy at home.

8 hours a day right now I am in an office or driving.

I set it to lightly active.


Am so thankful for all the input!

heybales

I usually burn between 700 and 1000 4 days a week. Cardio I jog for 60 to 80 minutes.

My job is a mostly sedentary job, but I am required to work out for my job and its quite a bit more active in the summer time. I am a wild land fire fighter.

I also have two small children that keep me busy at home.

8 hours a day right now I am in an office or driving.

I set it to lightly active.

Am so thankful for all the input!

Are you sure the long and slow aspect is really burning that much? How are you judging calorie burn?

Sounds like Lightly Active is indeed too low for that much activity.

View that reference to days as hrs. 3 - 5 hrs weekly is Moderately active, and that is on top of a sedentary desk job 40 hrs weekly.
If your 40 hr work week is more active than that, you are really pushing everything up a level.

If you set the level right, you don't have to worry about Netting your BMR, because as mentioned, the next day if no workout will automatically balance it out is you are really eating above TDEE on that day.