How much calories would you eat if you were me?

heybales

What is TDEE?? Sorry I don't want to read every single post if someone already asked and answered this.

Total Daily Energy Expenditure.

Some education here.
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

meeper123

this stuff always goes over my head i got to admit i just set my diary to lose a pound a week and eat back my cals

heybales

Kind of new here. I am using TurboFire workouts 6x/wk but sit all day at a computer. I had MFP calculate my calories to 2lbs a week weight loss and it said 1300 calories. I was gaining weight and this wasn't working. My BB coach told me to eat more, so I increased my calories to 1500 and have lost 3 pounds in a week and a half. Of course my weight fluctuates everyday, up one day and down another and I retain fluid, so I am not sure if this is true weight loss or not. I am currently in Week 5 of the TurboFire Program and was wondering what my true calorie intake should be. I used the advice found here for B.E.E. calcualation and it reported this:

B.E.E. = 1160 kcal/d
Caloric Requirement = 2075 kcal/d

If my calculations are right, my net calories should be the following for a 1.5 lb. weight loss per week:

3500*1.5+5250
5250/7 days=750

2075 - 750=1325.

So I should end up with NET calories of 1325?

And on a day in which I burn 600 calories with a workout, I can eat UP TO 1925 calories, b/c 1925-600 calories burned = 1325 NET CALORIES?

Please advise. Thanks for any and all suggestions and help.

If by BEE you mean BMR, and by Caloric Requirement you mean TDEE and that includes the exercise, which it sounds like it does, no, you would not eat back exercise calories.

I'd question your intended goal loss though, 1 lb recommend. You'll actually get some benefit from the exercise then.
If you don't eat enough and exercise hard, your body doesn't have enough energy left to actually build back stronger.

If you want to use MFP the way it was intended, select an honest activity level for rest of your day outside exercise. Most are NOT Sedentary, even with desk jobs, suggest Lightly Active.
Select 1 lb loss goal weekly.
Log your exercise calories and eat them ALL back the day you get them. If you know you are doing the workout in the evening, eating more during the day.

misssbluiz

Thank you for your responses! I am now set at 1400 + eat exers. Cal back but i almost always am over bacause i feel hungry!

That's because your BMR is over 1400. You are not overweight, you should never net that low.

If you want to eat back your exercise calories, set your calorie goal to 1600. (That's a 100 calorie deficit from a sedentary TDEE for your stats). You should be eating a really low deficit at this point, so make sure your exercise calories are accurate otherwise you risk overeating. I'd only do it this way if I had a HRM that I knew to be accurate.

You're talking about "the last five pounds," but I'm really wondering if you should focus more on body composition than weight. You might benefit from doing a good, regular heavy lifting program. If you go to the success stories board and look for women's results from lifting heavy, you'll see dramatic transformations where women go from looking like they need to loose "that last 5-10 pounds" to looking like swimsuit models. The trick, though, is they often weigh the same (or more), and they definitely don't eat 1400 calories, more like 2000+.

Great suggestions that really DO make sense. I do do squats and lunges and that using heavy weights but I really like doing cardio more as i always have so much energy. I should really start looking at heavy lifting programs and adjust my calorie goal accordingly. Thank you again.

Weighted squats are an excellent start! When people talk about lifting heavy, they're generally talking about lifting a weight where you wouldn't be able to do more than 10 reps. Good lifting programs will be based on olympic style lifts, like squats, cleans, clean & jerk, and snatches with a barbell. Also look at kettlebell exercises. The point is that these exercises are compound movements that involve entire chains of muscles at once and rely more on core muscles (from shoulders to hips). (As opposed to traditional bodybuilding style programs that do things like leg extensions and bicep curls, where you isolate one muscle at a time and don't use your core at all.)

If you favor cardio, you can look into programs like crossfit that combine strength training with a good amount of cardio elements. (I LOVE crossfit!)

You could also, of course, just do cardio if that's what you love! Endurance training will give you a different look than resistance training. Endurance training requires muscles to be small and efficient, so you won't see much "tone" until you're at a very low BF% if you exclusively do cardio. It just depends on what your priorities and goals are.

I'm so happy to have been helpful! ^_^

Googling some of the things that you just wrote to do some research and educate myself Thank you again

klhessling

Your stats are very similar to mine. I'm at 1660 a day and eat back most of my exercise calories. My profile is open if you want to see.

misssbluiz

Your stats are very similar to mine. I'm at 1660 a day and eat back most of my exercise calories. My profile is open if you want to see.

Are you maintaining or are you still wanting to lose? How much do you weigh, if you don't mind me asking?

Francl27

I'd eat 1600 or 1700, depending how intense most of your workouts are.

misssbluiz

I'd eat 1600 or 1700, depending how intense most of your workouts are.

I average about 1700-1800 right now. Some days around 2,000