Need Caloric Calculation Advice

crankyangel76

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

86_Ohms

The 1lb a week is recommended as I think you see the longest span of time of losing weight before your body catches up.

I personally like this spreadsheet that's around the forums over MFP's algorythms:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

Anyway, on your original question, you should be eating to the number that MFP gives you when you tailored your fitness profile. That's the amount of calories you should eat per day. If you did no exercise, but ate to that number, you will see it says "you will weigh X much in 5 weeks" because that calorie number is already a deficiency from your maintenance.

As you exercise, you see the number goes up. This is because you used extra energy during the day above your recommendation. You need to get as close to "0" per day as possible. 100 over or under won't hurt you.

Edit: The name of that spreadsheet is "In place of a road map", or "IPORM"

crankyangel76

86_Ohms:

Thanks so much for the response. I will download and try this spreadsheet, but your explanation of zeroing out at the end of the day is very straightforward. Thanks. again.