In Place Of A Road Map 3/2013

PaulFields56

Bump (of course)

soniabogonia

Thanks!

addiepray80

and bump...

adreeea

Thanks for this post. I have been so confused about how many calories I should be eating. However I'm still a little confused because my TDEE is 2228 and my BMR is 1857. When I do the TDEE minus 20% I get 1783 which is less than my BMR and I keep seeing that I shouldnt eat under that. Sooo should I just eat at my BMR or stick with the TDEE minus 20% even though its less?



Entered information: 28 year old female, 69 inches tall, weighing 232 pounds, BMI of 34.3 (Obese).From the information that you entered, you'd like to weigh 232 lbs.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1857 calories.

Katch-McArdle Forumla

The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 48%, you have a lean body mass of 121 lbs., and your BMR is 1558 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.Activity LevelDaily CaloriesSedentary (little or no exercise, desk job)2228Lightly Active (light exercise/sports 1-3 days/wk)2553Moderately Active (moderate exercise/sports 3-5 days/wk)2878Very Active (hard exercise/sports 6-7 days/wk)3203Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)3528

Tammi623

bump

beachlover317

BUMP because I ♥ the road map! Thanks for all your hard work Dan!

judydelo1

It's a dream scenario to lose one pound a week while eating more food than I know what to do with (I'm eating vegan, whole foods, home cooked . . . so it's an effort to amass this many calories). Thanks for confirming my take on this wonderful Road Map!

Cherbear67

ok this is me and I am not sure how to exactly fill this out on MFP.. I also work out from about 3-5 times per week.. Can someone help..

Custom BMR Calculation
Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 46 year old female, 63 inches tall, weighing 155 pounds, BMI of 27.5 (Overweight).

From the information that you entered, you'd like to weigh 135 lbs.

Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1409 calories.

Katch-McArdle Forumla
The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 33.4%, you have a lean body mass of 103 lbs., and your BMR is 1381 calories.

How Many Calories Should I Eat?
Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1586
Lightly Active (light exercise/sports 1-3 days/wk) 1818
Moderately Active (moderate exercise/sports 3-5 days/wk) 2049
Very Active (hard exercise/sports 6-7 days/wk) 2280
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2512

Emmabulliemum

So Helpful Thank you!!!

KBoddu

Bump

tigertorres

Thanks, my MFP goals weren't that far off but these extra tools to see where my BF% is, will help me fine tune. Super informative

Dark_Roast

Yup!!

Keenasgettingfitnhealthy

BUMP!!! =D

CDrealME

bump

chocl8girl

I can't say for sure yet whether this works for me as I am still in the experimental phase, but I can tell you it has made me a much happier and less hangry person so far! lol...

barkin43

bump

ItsChellle

Why is this not stickied? Is it stickied? It should be stickied!

raspberryblonde

This has totally been working for me, once I tinkered with all the numbers and found the magic number.

My question is website related:
*How the heck do I make MFP stop changing my calories and macros when I update my weight? It's super annoying!

piggybunny89

BUMP

AmyRhubarb

ok this is me and I am not sure how to exactly fill this out on MFP

Instructions on how to manually change the settings here are in the original post.

Also, when you filled out your info on Fat2Fit, did you enter your current weight into the goal weight question? As per Dan's instructions, you need to enter your current weight in order to get your numbers for your current TDEE, not your goal weight TDEE....just double checking.

amos481

read when i have time. thanks.

LesaLu4

bump:blushing:

gigglebunny1

Thank you so much for this thread!!!

teachmom32

Started doing this two weeks ago and I feel so much better than I did before! My workouts don't hurt as much any more either.

Gr8ChangesAhead

Ok, read this again and still a little confused. I am 43, female, current weight 175, body fat according to fat2fit 27.8%, Harris Benedict BMR 1513. Katch-McArdle BMR 1607. sedentary I should be eating 1816, lightly active 2080. Per Scooby BMR 1482, TDEE 1779. 20% from TDEE puts me below BMR. I work a serious sedentary job where I sit on my butt for 8-10 hours per day with a child on my lap. I have started working out - water jogging a couple days a week, 2 Core classes, A Pump It Up class and a resistance band class. Tried to start c2-5k only got 2 weeks in. Was at 1200 calories and not getting anywhere lately up and down the same .5-1 lb . I upped my calories to 1450 and within 2 weeks gained 6+ lbs I know I need to be patient but it took me 3 months to lose those 6 lbs. Now am I supposed to increase my calories again ??? And when we are talking about calories you do mean Net calories correct ? Thank You in advance for any information .

smsisfat

you look fantastic - I hope you feel fantastic too.:happy:

toasmallerme

Starting this today. Hard to get my head around eating more to lose more. Going from <1200 calories to around 1700. Wow what a jump. If it works ive been depriving my body of so much fuel.

hookilau

study bump

kwimpress

bump for later

happierandstronger

Thanks for posting this! I'm definitely going to give it a try!