Daily Calorie intake query!

ECR1989

So I found the IPOARM thread and I figured that I'm eating way too few calories which is perhaps why I'm not seeing any results on the scale?

MFP projects me at 1200 a day, but I work out maybe 5 times a week, always with cardio and strength training. I go to a lifting class, where I lift 12-14kg on barbell exercises and 5kg for dumbbell ones. I'm making progress from before, when I started these classes 6 weeks ago I could only do 5kg on the barbells!! With cardio, I run for about 30 mins on a 1.0 incline, or do 45 mins on the crosstrainer (but at a good pace, not just plodding along!)

I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

So I worked out my calorie intake should be 1800 if I go with my TDEE minus 20%? Is that right?

And do I need to eat back my exercise calories as well? It just seems like a lot to eat, and I don't want to put weight on again! But seeing as I'm not losing anything either I guess I'm doing something wrong!

I realise I could eat healthier more consistently, but I'm trying to work the cheat days (and the fact that I drink at the weekends) into my diet as I don't want to have to give those up, it's unrealistic to my long term goals! I want to be able to slim down whilst still enjoying going out with my friends and eating certain things!

Anyway, any advice about how much I should be eating would be great or my workouts, I want to lose another 7-8 lbs or so and reduce body fat by about 3-4% - it's now at 24.6% according to the military fat calculator thingy.

Thanks in advance!

berthabunny

So I found the IPOARM thread and I figured that I'm eating way too few calories which is perhaps why I'm not seeing any results on the scale?

MFP projects me at 1200 a day, but I work out maybe 5 times a week, always with cardio and strength training. I go to a lifting class, where I lift 12-14kg on barbell exercises and 5kg for dumbbell ones. I'm making progress from before, when I started these classes 6 weeks ago I could only do 5kg on the barbells!! With cardio, I run for about 30 mins on a 1.0 incline, or do 45 mins on the crosstrainer (but at a good pace, not just plodding along!)

I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

So I worked out my calorie intake should be 1800 if I go with my TDEE minus 20%? Is that right?

And do I need to eat back my exercise calories as well? It just seems like a lot to eat, and I don't want to put weight on again! But seeing as I'm not losing anything either I guess I'm doing something wrong!

I realise I could eat healthier more consistently, but I'm trying to work the cheat days (and the fact that I drink at the weekends) into my diet as I don't want to have to give those up, it's unrealistic to my long term goals! I want to be able to slim down whilst still enjoying going out with my friends and eating certain things!

Anyway, any advice about how much I should be eating would be great or my workouts, I want to lose another 7-8 lbs or so and reduce body fat by about 3-4% - it's now at 24.6% according to the military fat calculator thingy.

Thanks in advance!

I get the feel you are somewhat confused about BMR. It is not based off how much you exercise, just your height weight and age. You should NEVER eat under your BMR.
My guess is that moderately active is correct (did IPOARM sen you to scoobysworkshop?). YOu shopuld eat between your BMR and TDEE. Since you only have 7-8 pounds to lose, try a 10% deficit, it is better for you and will let you be closer to your maintenance calories so that your weight doesn't go back up jumping when you are done and start eating your TDEE.
If you post your weight and height, I could check your calculations for you.
If you are using the TDEE minus % method, you do not eat back exercise calories. If you wan to log them anyways, just don't eat them. Or you can log exercise as 1 cal burned to see it in your diary. I just set my goal calories and eat them, regardless of MFP telling me that I'll gain weight because they don't know I am exercising. That can be disheartening though, so decide how it works best for you.
Good luck!
And since when does Germany have Panera?!

jzammetti

Your BMR seems high - did you use the formula that takes your body fat percentage into account?

ECR1989

Thanks for the advice - yes my BMR was used with body fat I think and currently I weigh 145lbs and I'm 5'5.

So I should eat at 10% of my TDEE, not eat back my exercise calories and I'll still lose weight? I don't have so much to lose, at this point it's more about getting into shape and beig fit and healthy but I would like to lose this last 7-8 pounds eventually, and of course then maintain without restricting myself majorly.

I'm lifting a few times a week, but I don't want to get really big. Just more defined and reduce the fat I've got to about 21% from my current 24%. If I keep up my cardio and lifting, and adjust my calorie intake will this still happen?

Sorry for all the questions, I'm not very clued up when it comes to this stuff!

ECR1989

Bump

3dogsrunning

Thanks for the advice - yes my BMR was used with body fat I think and currently I weigh 145lbs and I'm 5'5.

So I should eat at 10% of my TDEE, not eat back my exercise calories and I'll still lose weight? I don't have so much to lose, at this point it's more about getting into shape and beig fit and healthy but I would like to lose this last 7-8 pounds eventually, and of course then maintain without restricting myself majorly.

I'm lifting a few times a week, but I don't want to get really big. Just more defined and reduce the fat I've got to about 21% from my current 24%. If I keep up my cardio and lifting, and adjust my calorie intake will this still happen?

Sorry for all the questions, I'm not very clued up when it comes to this stuff!

For the last 7-8 lbs, 10% deficit would be a good idea.

If you figure your TDEE (that includes exercise) and create a deficit from that you do NOT eat back exercise calories. They are already account for.

3dogsrunning

So I found the IPOARM thread and I figured that I'm eating way too few calories which is perhaps why I'm not seeing any results on the scale?

MFP projects me at 1200 a day, but I work out maybe 5 times a week, always with cardio and strength training. I go to a lifting class, where I lift 12-14kg on barbell exercises and 5kg for dumbbell ones. I'm making progress from before, when I started these classes 6 weeks ago I could only do 5kg on the barbells!! With cardio, I run for about 30 mins on a 1.0 incline, or do 45 mins on the crosstrainer (but at a good pace, not just plodding along!)

I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

So I worked out my calorie intake should be 1800 if I go with my TDEE minus 20%? Is that right?

And do I need to eat back my exercise calories as well? It just seems like a lot to eat, and I don't want to put weight on again! But seeing as I'm not losing anything either I guess I'm doing something wrong!

I realise I could eat healthier more consistently, but I'm trying to work the cheat days (and the fact that I drink at the weekends) into my diet as I don't want to have to give those up, it's unrealistic to my long term goals! I want to be able to slim down whilst still enjoying going out with my friends and eating certain things!

Anyway, any advice about how much I should be eating would be great or my workouts, I want to lose another 7-8 lbs or so and reduce body fat by about 3-4% - it's now at 24.6% according to the military fat calculator thingy.

Thanks in advance!

Woah, wait. Your BMR should not change with activity level.

3dogsrunning

'I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

Your BMR should be around 1450-1460 based on the info you gave.

Your TDEE would depend on whether you selected lightly active or moderately active. If you chose moderately active, your TDEE is 1998 or it is 2252 if you selected moderately active.
Your TDEE is your total daily energy expenditure - that includes your BMR, daily activities and your exercise.

I am not sure where you get the number 2289.

So if you select lightly active you subtract 10% from 1998 - about 200, so your daily goal would be 1798. YOu would eat that number and not eat additional exercise calories.

If you select moderately active, you subtract 10% from 2252 - about 225, so your daily goal would be 2026.

berthabunny

'I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

Your BMR should be around 1450-1460 based on the info you gave.

Your TDEE would depend on whether you selected lightly active or moderately active. If you chose moderately active, your TDEE is 1998 or it is 2252 if you selected moderately active.
Your TDEE is your total daily energy expenditure - that includes your BMR, daily activities and your exercise.

I am not sure where you get the number 2289.

So if you select lightly active you subtract 10% from 1998 - about 200, so your daily goal would be 1798. YOu would eat that number and not eat additional exercise calories.

If you select moderately active, you subtract 10% from 2252 - about 225, so your daily goal would be 2026.

And if you aren't sure about your activity level, you can always use a 'tweener' number. That would be somewhere between 1798 and 2026 for you, it sounds like.

3dogsrunning

'I did my TDEE which was 2289, but my BMR was 1998 cals for lightly active, and 2252 for moderately active which I guess I am seeing as I walk for 60-90 mins a day and work out 5 times a week.

Your BMR should be around 1450-1460 based on the info you gave.

Your TDEE would depend on whether you selected lightly active or moderately active. If you chose moderately active, your TDEE is 1998 or it is 2252 if you selected moderately active.
Your TDEE is your total daily energy expenditure - that includes your BMR, daily activities and your exercise.

I am not sure where you get the number 2289.

So if you select lightly active you subtract 10% from 1998 - about 200, so your daily goal would be 1798. YOu would eat that number and not eat additional exercise calories.

If you select moderately active, you subtract 10% from 2252 - about 225, so your daily goal would be 2026.

And if you aren't sure about your activity level, you can always use a 'tweener' number. That would be somewhere between 1798 and 2026 for you, it sounds like.

Good idea.

To quote Davpul - the keep it simple guru (I'd use the KISS abbreviation but he doesn't like those)

Real talk, how about this? Pick a number, ANY number, and start eating that amount. Be consistent with it. Once per week (sorry Jof) check yourself on your scale and write the number down. Do this for 3 weeks.

After the 3rd week, check the weigh in numbers against each other. Which way are they going? Up, then lower your cals by 500. Down, then stay the course. Unmoved, then lower your cals by 200-300.

Rinse. Repeat. Profit.

No fancy calculations needed. No ACLT (All Capital Letter Terms) needed. No special testing. No nothing. Just eating to your target and checking your scale. After a few weeks you'll have the number and things will go smoothly from there for the next several months/years.

Just for giggles, lets start with one of the numbers you already have. I'd go with the 1800ish number, because this works best if you start high and work down.

The 1800 was for another poster.