I'm a Calorie Counting Newbie with a few questions

shadow2soul

From what I've read on hear getting the TD, ect, is the most accurate/healthy way to lose weight. I want to make sure I've got this right.

Me:
Female
23 years old
214.2lbs
5'4"

So I used this site to come up with body fat % (not sure how accurate it is):
http://www.fat2fitradio.com/tools/mbf/

According to the site:
Lean Body Mass - 115.6lbs
Body Fat % - 46.1%

I then used this site to get my BMR:
http://www.fat2fitradio.com/tools/bmr/

I entered information to maintain my current weight and came up with:
Harris-Benedict Formula BMR : 1779
Katch-McArdle Forumla BMR: 1499

Sedentary: 2135
Lightly Active: 2446
Moderately Active: 2757
Very Active: 3069
Extremely Active: 3380

Then looked at this thread (not sure on accuracy of statements):
http://www.myfitnesspal.com/topics/show/921403-yes-you-can-quick-start-guide-to-fat-loss

I discovered that all the numbers in the table above were using the Harris-Benedict Formula for the BMR and as such not taking into account BF%. I consider myself lightly active, so I took:

1499 * 1.375 = 2061

So my TDEE is either 2061 or 2446. To lose weight effectively I should eat 80% of one of these numbers, but I'm not sure which one I should go by.

If I go with 2446, I need to eat roughly 1956 (if I'm doing the math correctly).
If I go with 2061, I need to eat roughly 1648 (again if my math is correct).

So my questions come down to:

Is the body fat calculator very accurate or is it way off?
If its accurate, which TDEE should I use? Or should I go with somewhere in the middle?
Finally can someone check my math.

pagoubupa

I used heybales spreadsheet. It does the math for you. Here is the link :
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=14
Hope that helps

tiggerhammon

Bump

trogalicious

1st thing: THANK YOU for actually taking the time to do the calculations.. not just coming here and asking "What do I eat if I'm X and Y"

2nd: If you want, go for an average between the two. Stick with it for 6 to 8 weeks and adjust if necessary. The numbers look right to me.

The_Transforming_Journey

@pagoubupa ~ thanks for sharing that spreadsheet! :happy:

Wnt2bfit13

OK, reading all the post about: BMR, TDEE, Harris-Benedict formula, Katch-McArdle formulas are really confusing me! I am 62, 5,7" 147lb female, workout 4-5 times a week, do cardio 4-5 times a week and use myfitnesspal as guidance. Have only lost 3 lbs in a month. I do have thyroid issues. myfitnesspal has me eating 1200 calls, need help PLEASE!!!

pagoubupa

PS The version of the spreadsheet that I shared earlier may have some errors. Please use this one instead :

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=14

Sorry for the mix up and any problems.

shadow2soul

PS The version of the spreadsheet that I shared earlier may have some errors. Please use this one instead :

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=14

Sorry for the mix up and any problems.

Thanks for the link. After entering my info into the spreadsheet, it looks as though my calculations were only off slightly. :happy: I think I'm going to use this spreadsheet to help me keep my calculations in check from here on out.

Thanks to everyone else for the replies. :happy:

keem88

1st thing: THANK YOU for actually taking the time to do the calculations.. not just coming here and asking "What do I eat if I'm X and Y"

lol someone just chimed in with that

keem88

PS The version of the spreadsheet that I shared earlier may have some errors. Please use this one instead :

https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE#gid=14

Sorry for the mix up and any problems.

that spread sheet is awesome sauce

bebe2454

Bump