why is this so hard to grasp?

JennFraley8501

Ok..HELP! I am so confused. Fitnesspal suggest I eat 1200 calories a day for my goal. I look up my bmr and it says I need 2400 a day. Now my question is If I eat 1200 a day and burn 600 do I eat back those calories burned? Seems like I won't be loosing weight like this??

I'm female 38 yrs ol 150lbs. Burn at least 600-700 cal a day every day

SailorSarah311

Some people say you should eat the calories that you burn. Other people will say not to do this. I say do whatever works for your body. If you lose weight by eating the calories back then great. Just think of it as extra fuel for your body. Find out what works best for you and stick to it. It's a little trial and error in the beginning, but it doesn't take long to find the right solution.

BflSaberfan

Ok..HELP! I am so confused. Fitnesspal suggest I eat 1200 calories a day for my goal. I look up my bmr and it says I need 2400 a day. Now my question is If I eat 1200 a day and burn 600 do I eat back those calories burned? Seems like I won't be loosing weight like this??

I'm female 38 yrs ol 150lbs. Burn at least 600-700 cal a day every day

If you ate them back you'd still be at a 600 calorie deficit per day so you would still lose weight.

JennFraley8501

That was kind of my thinking as well, but i've seen so many different opinions. Guess I will just do a trial and error!

KenosFeoh

Eat at least part of them back. You can't keep the fire of your metabolism going without throwing enough fuel on it.

Mokey41

BMR - the calories you would burn if you were in a coma. You don't eat less than BMR but I find it hard to believe your BMR is 2400 so I'm wondering if you got your numbers mixed up, you are very large or you're using BMR meaning TDEE.

ApexLeader

what i do is find out my energy expenditure if i didn't move (let's say it is 1800). then if i exercise for 600 calories my energy expenditure is 2400. if i want to lose a lb a week i need a 500 calorie deficit per day so i'd eat 1900 calories for the day (2400-500). that puts me 500 under the total calories i used up for the day.

JennFraley8501

I'm 5'4" and weigh 150..not large and I work out 7 days a week..usually burning 600-700 a day..The whole bmr and all that confuses the heck out of me. I went by the calculator online

Goal_Line

BMR - the calories you would burn if you were in a coma. You don't eat less than BMR but I find it hard to believe your BMR is 2400 so I'm wondering if you got your numbers mixed up, you are very large or you're using BMR meaning TDEE.

I agree with this. I think you are confusing BMR and TDEE.

Energizer06

I would eat around 1700-1900 at least on your workout days. Even a couple hundred more wouldn't hurt.

diannethegeek

MFP's system expects you to eat them back, that's why your goal here is so much lower than the other method suggests. MFP creates a deficit for you expecting you to do no exercise (assuming that you set your activity level as sedentary - most people do). When you exercise you make that deficit larger, and possibly larger than your body safely wants to handle. Too large a deficit can cause your body to break down your muscle for fuel, which in turn slows down your metabolism.

The flip side of this is that MFP can also overestimate the number of calories you burn when you exercise. If you're using MFP's estimates you may want to only eat back a portion, but it is recommended that you eat at least some of them back.

stumblinthrulife

Let's say in the course of a normal day, without exercise, you burn 2,400 Calories. Let's say you want to lose 2 pounds a week, because everyone is damn impatient and always wants 2 pounds a week. That's a 1,000 Calorie deficit. You can get that two ways -

1. Eat only 1,400 Calories a day, and don't do any exercise.
2. Eat 2,400 Calories a day , but burn 1,000 Calories through extra exercise. Giving you a net of 1,400.

Either way you have a 1,000 Calorie deficit. Doing both - only eating 1,400 Calories a day and burning 1,000 - gives you a very unhealthy 2,000 Calorie deficit, which is unsustainable and will probably make you sick.

In reality, you will probably do a combination. Maybe reduce food by 700 Cals, and burn 300 Cals with exercise. So you'll eat 1,700 Calories, and then burn 300 off to bring you down to that 1,400 Calorie net figure.

TL;DR : If you build in your desired deficit upfront, always eat back your exercise Calories because otherwise you are increasing your deficit past a healthy point.

JennFraley8501

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

lawtechie

I'd say 2 lbs/week too agressive. Shoot for 1 - 1.5 lb/week loss and eat 1500-1600 and most if not all your exercise calories (assuming you track them accurately aka heart monitor)

PS: Popular thought is to eat the calories you'll be eating at your goal weight -- and 1200 is not that.

MoparMatt

Ok..HELP! I am so confused. Fitnesspal suggest I eat 1200 calories a day for my goal. I look up my bmr and it says I need 2400 a day. Now my question is If I eat 1200 a day and burn 600 do I eat back those calories burned? Seems like I won't be loosing weight like this??

I'm female 38 yrs ol 150lbs. Burn at least 600-700 cal a day every day

http://www.fat2fitradio.com/tools/bmr/

This calculator is easy to understand. I use this one then adjust the MFP settings accordingly. MFP assumes you eat back excercise calories, which is to much to keep track of for me.


Assuming you are 5'5" and and have a goal weight of 125lbs and work out moderately 3-5 times a week it suggests about 2000 calories. The website i referenced has a ton of information on how it all works.

Hope that Helps!

JennFraley8501

Let's say in the course of a normal day, without exercise, you burn 2,400 Calories. Let's say you want to lose 2 pounds a week, because everyone is damn impatient and always wants 2 pounds a week. That's a 1,000 Calorie deficit. You can get that two ways -

1. Eat only 1,400 Calories a day, and don't do any exercise.
2. Eat 2,400 Calories a day , but burn 1,000 Calories through extra exercise. Giving you a net of 1,400.

Either way you have a 1,000 Calorie deficit. Doing both - only eating 1,400 Calories a day and burning 1,000 - gives you a very unhealthy 2,000 Calorie deficit, which is unsustainable and will probably make you sick.

In reality, you will probably do a combination. Maybe reduce food by 700 Cals, and burn 300 Cals with exercise. So you'll eat 1,700 Calories, and then burn 300 off to bring you down to that 1,400 Calorie net figure.

TL;DR : If you build in your desired deficit upfront, always eat back your exercise Calories because otherwise you are increasing your deficit past a healthy point.

makes sense

stephaniemejia1671

I suck with all this TDEE talk and BMR. The way I see it a normal day for yourself for example is 1200 with no exercising and when you exercise you burn 600 that has you at 1800 if you eat the 600 you are still at your normal calorie range. You can't run on empty so fuel up to burn it up.

stumblinthrulife

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

You'd need a net calorie intake of 1207. That's really, really, low.

I'm assuming you did not include exercise in your TDEE? In that case you must eat back your exercise calories when you are this low. So on days when you burn 300 Cals at the gym, eat a total of 1507 Cals.

Be aware that this level of calories is generally not considered sustainable, and most people (including many of us who have eaten at this level) don't recommend it. You'll either be eating virtually nothing, or you'll be vegetarian just to get enough food to feel satisfied.

Personally, I suggest eating at least 1450 Cals a day, plus eating back your exercise. Theoretically that will give you a healthy 1.5 pounds a week loss, and will be far easier to stick with.

Mokey41

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

You'd need 1,000 calories less than your TDEE per day which is too much. You shouldn't be eating under BMR and preferably 200 over it. So 2 lbs a week is too aggressive of a goal for what you need to lose. You could take 10 to 15% off your TDEE or just use MFP as designed but set your goal to no more than 1 pound per week.

If you use the TDEE number you don't eat back exercise, if you use MFP you can.

cwolfman13

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

My guess is you don't have a ton to lose...that is why the gap between your TDEE and BMR is smaller. It suggests that 2 Lbs per week goal (~1,200 calories) is too aggressive as doing so would drop your net calories below BMR. At minimum, you need to net BMR. 1 Lb per week goal would be 1,700 calories and eating back 70-80% of your exercise calories (because 1,700 net is already a 500 calorie deficit baked in for weight loss). Conversely, 1,457 for 1.5 Lbs per week loss and same thing...eat back exercise calories. You shouldn't go any quicker than 1.5 Lbs per week according to your BMR and TDEE calculations.

JennFraley8501

ok i think i understand it more ty all

TeaBea

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

If you have lots of weight to lose ..... 2 pounds a week (of healthy weight loss) is manageable. If you are say, within 15 pounds of your goal ..... 2 pounds a week (of healthy weight loss) is not going to happen.

"Healthy weight loss" = losing body fat while maintaining muscle mass.

BMR = calories needed for basic bodily function; lungs, heart, kidneys, etc.

TDEE includes your ACTIVITY already .... reduce your TDEE by 20% to lose weight in a "healthy" way

2207 x 80% = 1,765 daily. This is 442 calorie reduction per day (2207-1765=447).

7 days x 442 = 3,094 per week ..... less than 1 pound (3,500 calories) .... per week

Trilby16

Ok..HELP! I am so confused. Fitnesspal suggest I eat 1200 calories a day for my goal. I look up my bmr and it says I need 2400 a day. Now my question is If I eat 1200 a day and burn 600 do I eat back those calories burned? Seems like I won't be loosing weight like this??

I'm female 38 yrs ol 150lbs. Burn at least 600-700 cal a day every day

This is not the popular answer here, but in my book, you don't weigh enough to be eating more than, say, 1400, 1300, if you want to lose weight. Maybe eat back half your exercise calories. You are just not overweight enough to lose quickly, or to lose anything on 2400 per day!

psuLemon

Ok, I just used two different calculators...BMR is 1429 and TDEE is 2207 so, what do I need to do to loose at least 2lbs a week

here are general guidelines to lose. And just cut 20% from your TDEE and that should be your deficit. This way you are pretty much eating 1800 calories daily. At your size, maintaining muscle should be a primary concern as that is what will provide you a lean and tight better.


If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

sassafrascas

Some one told me MFP's formula is great if you cant figure out the BMR thing just try what MFP says. Make sure you have the setting right sedentary light activity ect.

psuLemon

Ok..HELP! I am so confused. Fitnesspal suggest I eat 1200 calories a day for my goal. I look up my bmr and it says I need 2400 a day. Now my question is If I eat 1200 a day and burn 600 do I eat back those calories burned? Seems like I won't be loosing weight like this??

I'm female 38 yrs ol 150lbs. Burn at least 600-700 cal a day every day

This is not the popular answer here, but in my book, you don't weigh enough to be eating more than, say, 1400, 1300, if you want to lose weight. Maybe eat back half your exercise calories. You are just not overweight enough to lose quickly, or to lose anything on 2400 per day!

I believe it was a typo. I think her TDEE is 2400 caloires, aka maintenance, which means she will cut around 1800-2000 which is about normal for someone who exercise 6 days a week.

psuLemon

I'm 5'4" and weigh 150..not large and I work out 7 days a week..usually burning 600-700 a day..The whole bmr and all that confuses the heck out of me. I went by the calculator online

I would also suggest not working out every day. Your body needs a rest day or two so it can fully recover and provide you the full benefit of exercise. Also, what types of exercises are you doing? Are you weight training yet?

MoparMatt

This is not the popular answer here, but in my book, you don't weigh enough to be eating more than, say, 1400, 1300, if you want to lose weight. Maybe eat back half your exercise calories. You are just not overweight enough to lose quickly, or to lose anything on 2400 per day!

I have to say this is bad advice 1300 calories is only enough to maintain a 97lb weight. It may be ok for 1-2 weeks to jump start a weight loss, but even then its not recommended.
you mention "lose quickly" If all she wants is to lose the weight quickly then gain it back sure this will work, but for a life long change even 1900 is not a sustainable level. This is why 95% of people who lose weight gain it back, the yo-yo diets that are not sustainable. When you do it right it may take longer but it will last longer also

Duck_Puddle

I just turned 39, am 5'4", 158 lbs. I run 5 days a week (about 3000-3500 cal/week). I just follow mfp. I net about 1200 cal/day but eat my exercise calories (so eat until mfp says 0 calories remaining). I consume between 1500-2300 cal/day (probably average about 1700-1800). I lose about 1-1.25 lbs/week (on average over time). These are the same #'s I get if I go through all the trouble of calculating things myself-so I just stick with mfp-no math required.

KirstenTheFamilyCoach

Here's what I do to make it easy. I let MFP set my goal at 1200 because I have a sendentary job. I have a BRM of around 1300 and a TDEE of around 1600. I log all my work outs into FitBit based on my HRM. I eat back most of my calories (some days more!) but keep my weekly caloric intake below the dreaded red line. That way when I want something yummy I can plan for it by having a good work out that day. And I keep my body from ever thinking "uh-oh, food is scarce" because I'm always mixing it up. It's working well for me. Good Luck!

Trilby16

This is not the popular answer here, but in my book, you don't weigh enough to be eating more than, say, 1400, 1300, if you want to lose weight. Maybe eat back half your exercise calories. You are just not overweight enough to lose quickly, or to lose anything on 2400 per day!

I have to say this is bad advice 1300 calories is only enough to maintain a 97lb weight. It may be ok for 1-2 weeks to jump start a weight loss, but even then its not recommended.
you mention "lose quickly" If all she wants is to lose the weight quickly then gain it back sure this will work, but for a life long change even 1900 is not a sustainable level. This is why 95% of people who lose weight gain it back, the yo-yo diets that are not sustainable. When you do it right it may take longer but it will last longer also

Perhaps you are speaking as a 26 YO man. For women, it is a different ballgame.