In Place Of A Road Map 3/2013

judydelo1

Okay so I'm a bit confused. I ran the numbers and came up with 1860 cal/day for lightly active. And 1860 would be considered my TDEE? So now I subtract 20% from 1860? If so, this would bring my daily calories to 1488. I just want to be sure I'm doing that part right.

And then the amount of calories I consume on a given day increases with the calories burned during exercise? So if I burn 200 calories walking then I add 200 to 1488 for a calories total that day of 1688? And I'll still lose weight, lol?

Sierrasdawn

bump so I never lose this again!!

t_rog

Okay I adjusted my calories but...isn't it roughly the same as eating back your exercise calories, though? You either eat higher and don't eat back exercise cals, or eat lower and eat back exercise cals.

I'm probably missing something though, trying to grasp the concept/secret.

delor44

bump

rosiereally2

Did I miss a step? I don't understand how to get my TDEE...I did the body fat calculators and found an average..then used that to get my BMR...now where do I get my TDEE? I read the post so many times and I don't get it.

The "Daily Calories" column next to where you choose your current Activity Level (Sedentary, Lightly Active, etc) is your TDEE.

mx2mama

Bump

squall88c

Bump.

HSMyTwins

Ok so I am following the roadmap and am eating 1988 which is 20% below halfway between light and moderate TDEE. I do track my exercise on here and use a fitbit but don't eat any of them as I am using the roadmap. However most days I earn about 500 cals through walking and/or pump but sometimes this can be up to 1000 if I see my trainer and walk around a lot. Therefore I am often netting 1000-1200 and am not losing weight. So am I not eating enough? Thanks

The trick is having days off.
You are cutting calories so you must have rest days to avoid any CNS fatigue.
It looks like this on paper:

My schedule and stats:
TDEE 2500
BMR 1600

Sunday 2000
Monday 2000-400=1600
Tuesday 2000
Weds 2000-400=1600
Thursday 2000
Friday 2000-400=1600
SAturday 2000

So if I worked out every day i'd be eating at BMR every day and probably would burn out quickly.
But because i'm having rest days and topping off my hormone levels and keeping my metabolism up, I wont burn out as quickly.

Dan - this part confuses me. I thought we were supposed to eat the TDEE-20% every day. But this indicates we should eat at BMR some days? Are those rest days?

My TDEE is 2500 and I've been eating 2000 every day. My BMR is 1775 (according to Scooby). My TDEE is based off my BMF averages. (I'm 43 and I do New Rules 3x/week).

t2kburl

This broke my 3 month long plateau.

I was eating well below my BMR and it was effecting my ability to function in many ways. And I had stopped losing weight while still obese!! Unacceptable!
Now I'm eating healthy, working out hard, feeling better than ever and the fat is falling off!

U da Man, Dan!

fitnessyeoja

b

honey_bee_keysha

bump

rivphoenix

Does one do this from Day 1 of their diet or only after they hit a plateau using the calories that MFP calulates? MFP calculates 1250 cal for me...the calculations I got after going thru your steps was 1750 (lightly active). My Pers. Trainer is surprised at that number, he said suggested a 1200-1400 cal diet. (40/40/20). MFP adds my exercise calories to the 1750...or should I ignore that and stick with the 1750? Thanks

Quixotic1

Thanks again for all of the info. I revised after version 2.0 and while the weight hasn't "fallen" off, I have lost a few lbs and about 2% bf (gained 1% lean mass according to my scale that I've used this whole journey), but I feel so much better. My hair isn't dry, nails aren't breaking and I can stay awake all day.

I'll be reviewing this version 3.0 when I get home and continue to adjust!

Wow, of all the posts on here this is the only one i've seen that describes the exact symptoms I was having on 1200 calories-especially the not being able to stay awake all day...

One week into the higher calories and was still feeling a bit of doubt (but more energy for sure) thanks for sharing .

LittleMissRainey

I'm going to print the first post and my numbers to my fridge.

Best thread on the internet! Thanks Dan

VanessaHeartsMasr

Bump.

sk_pirate

swimcoach07

bump

Lisapayne76

Thanks

SRH7

Okay so I'm a bit confused. I ran the numbers and came up with 1860 cal/day for lightly active. And 1860 would be considered my TDEE? So now I subtract 20% from 1860? If so, this would bring my daily calories to 1488. I just want to be sure I'm doing that part right.

And then the amount of calories I consume on a given day increases with the calories burned during exercise? So if I burn 200 calories walking then I add 200 to 1488 for a calories total that day of 1688? And I'll still lose weight, lol?

Spot on! This is the way I do it (logging and eating back calories rather than working them into my overall total).

Just be sure you get your calorie burn right - HRM is the best bet. If you are using the MFP database be a little careful as it tends to overestimate calorie burn.

I know it sounds crazy to be able to eat a good amount of calories (my base calories is around 1550 a day) and lose weight but it does work. It is slow and steady (1lb a week for me) but I know it's fat I'm losing and not lean tissue. And I don't feel like I'm on a diet

Rivmage

Hi Dan,

Quick question, how often or what what point some one rerun the numbers to continue weight/fat loss?

Thank you,
Scott

Sabine_Stroehm

Okay so I'm a bit confused. I ran the numbers and came up with 1860 cal/day for lightly active. And 1860 would be considered my TDEE? So now I subtract 20% from 1860? If so, this would bring my daily calories to 1488. I just want to be sure I'm doing that part right.

And then the amount of calories I consume on a given day increases with the calories burned during exercise? So if I burn 200 calories walking then I add 200 to 1488 for a calories total that day of 1688? And I'll still lose weight, lol?

If you did it the way it's explained and if "lightly active" accounts for your workouts and your lifestyle, then I wouldn't "eat back". You would eat the same number every day, and it will average out over workout days and non workout days. What was your BMR out of curiosity.

amberlykay1014

Does one do this from Day 1 of their diet or only after they hit a plateau using the calories that MFP calulates? MFP calculates 1250 cal for me...the calculations I got after going thru your steps was 1750 (lightly active). My Pers. Trainer is surprised at that number, he said suggested a 1200-1400 cal diet. (40/40/20). MFP adds my exercise calories to the 1750...or should I ignore that and stick with the 1750? Thanks

I'm not Dan, but I think I can answer this one for you...

You can do this right now! For a lot of people, the differences between MFP + eating back your exercise calories and IPOARM isn't very different, but the difference lies in that you do not have to calculate your exercise calories everyday in order to eat your food, which gives you more energy. If you chose lightly or moderately active as your modifier, you would not calculate or eat back any exercise calories in addition to 1750 since they are already considered.

If you listened to your personal trainer and ate 1200-1400 + your exercise calories, your total might not be all that different. Whatever you choose to do, do it for at least 4-6 weeks and evaluate from there. I hope that helped you.

dixiewhiskey

bump

rivphoenix

Does one do this from Day 1 of their diet or only after they hit a plateau using the calories that MFP calulates? MFP calculates 1250 cal for me...the calculations I got after going thru your steps was 1750 (lightly active). My Pers. Trainer is surprised at that number, he said suggested a 1200-1400 cal diet. (40/40/20). MFP adds my exercise calories to the 1750...or should I ignore that and stick with the 1750? Thanks

I'm not Dan, but I think I can answer this one for you...

You can do this right now! For a lot of people, the differences between MFP + eating back your exercise calories and IPOARM isn't very different, but the difference lies in that you do not have to calculate your exercise calories everyday in order to eat your food, which gives you more energy. If you chose lightly or moderately active as your modifier, you would not calculate or eat back any exercise calories in addition to 1750 since they are already considered.

If you listened to your personal trainer and ate 1200-1400 + your exercise calories, your total might not be all that different. Whatever you choose to do, do it for at least 4-6 weeks and evaluate from there. I hope that helped you.

Thanks!!! I am not sure if my PT would have suggested eating more after sports though. So basically, I can put in the 1750 and just not have MFP do the exercise calculations daily. Currently I have ignored MFP's suggestion of 1250 cal and customized them at 1500 (which is the 1750- 20%) and let MFP add my exercise to that.
Other thing that I do not understand, I use all my fat % and sugars....even though I am not eating any bad foods, aside from a bit of fruit. I also canceled out the nuts and nut butters, and using coconut oil...STILL I am over the fat %. My proteins are not high enough, but I do not know where to pick up more from. I can not eat eggs unless I eat them whole. I already have chicken and meat in my log daily...also protein powder (which when I put it in 1.5% milk) brings up the fat and carbs too.

JessHealthKick

bump!

Aello11

bump! and thank you

Shanel0916

bump

Zuragh

bump

suchastruggle

bump

kar328

bumping away