In Place Of A Road Map 3/2013

svgarcia

Bumping to read later

turbojam_rocks

Bump..to read later:))

marand94608

I ran my numbers on Fat2Fit and it says my BMR is 1554. With my goal weight put in, and moderate activity it says 2294 as my TDEE. But that's the TDEE for my goal weight. Do I need to eat that amount daily? Or net that amount? Help! Or do I go with my current weight and eat at TDEE -20%? I have been eating at TDEE -20% but I have been netting that amount, so technically I have been eating back some of my exercise calories. I'm confused. I need to get this weight off! Everyone's help would be appreciatedd! Thanks a ton in advance!
Katie

Katie - on the F2F page enter your current weight for your GOAL weight. That will calculate your current TDEE. Then subtract 20% from that. (Check Dan's screen shot and caption) Whatever that number is should be your daily goal --- or avg. daily goal over a week's time, i.e. on days you work out, esp. strength training, you might want to eat a few hundred more calories (protein!) and a few less hundred on the days between. Otherwise, don't eat back the exercise calories.

emrogers

bump

krazykate483

Awesome! Thanks. I'll give it a shot. I have been eating back my exercise calories to net around 1950 and havent lost anything, so I thought I was probably doing something wrong.

Katie

Ascolti_la_musica

I have mine set to sedentary, and I still get a negative calorie adjustment from FitBit on my off days. :-(

FitNWise

Bump

AlongCame_Molly

Awesome! I love this!

sehguhnaoj

thanks

TheCaren

bump

Pepper2185

Just wanted to say that the road map works!

marrizia

Thank you!

plafleur76

bump

Lupercalia

Bump! Thanks, Dan. :flowerforyou:

MissBellatrix116

Is anyone else having issues with getting the calculators to load? I've been trying all morning, on different computers, and can't get farther than inputing my info. :-(

bethFromDayton

Dan,

Could you provide some links to research showing that one should never eat below BMR?

Thanks!

cjack19

Bumping to read again later! Thanks Dan! :flowerforyou:

capnlizard

Thanks for this one! BUMP

happycauseIride

Bump

sammycat1

It's working for me! Thanks.

nursestewart

bump

misifer

Finally calculated my numbers today. Can't wait to check back here in a month or so!

regirom

bump !

RBXChas

STOP POSTING THIS! YOU'RE MAKING ME HAVE TO RE-BOOKMARK STUFF SO THAT I CAN GET ON THIS POSTPARTUM!

Just kidding - thank you for updating, and sorry for the caps Feeling silly and loud at the moment.

curlydigs

bump

GetSetGo73

Bump

umfan85

This WORKS! I have been using this method for about 2 months or so, with a reassess about once every month. I have lost close to 20 lbs by "upping" my calories to what my body needs

It is also very nice not having to worry about overestimating my exercise calories after various activities.

Eatkansasbeef

Bump

bgardiner49

Thanks or this

Only1Mickee

OK so this is what I got. Does this mean my TDEE is 1573? And is this thing telling me I need to eat 2163 calories to lose weight? Seems awful high. Help. My goal weight BTW is 160.

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: 43 year old female, 68 inches tall, weighing 184 pounds, BMI of 28 (Overweight).

From the information that you entered, you'd like to weigh 184 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 1573 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) 1888
Lightly Active (light exercise/sports 1-3 days/wk) 2163
Moderately Active (moderate exercise/sports 3-5 days/wk) 2438
Very Active (hard exercise/sports 6-7 days/wk) 2713
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2989
NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.