BMR / eating under question (newbie)

You want to eat above your BMR but below your TDEE. If you aren't familiar with these, try Googling them. Set your weight loss to one pound a week, enter your Activity Level. Try to be as honest as possible.

You want to eat less than you "burn" all day, including everything you do. I'm not sure how you came up with 2122. I don't know enough about you.

fat2fitradio.com/tools is a good site to figure out your BMR and TDEE. Someone made a great post about it here, explaining everything, but I can't find it.

It was probably helloitsdan. . . Here's the thread:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Hi, forget all the TDEE stuff for now! I am presuming that MFP gave you 2122 as your BMR for the settings that you have put in?

Now you have a goal of eating 1650 calories a day and then you can exercise and eat back the calories that you burn, after you enter them into your diary?

There is no reason why you shoud feel hungry, maybe at the beginning, it will be a shock to the system, then once you start to work out what foods are good and filling and low calorie, then it does get easier for sure!

What helped me at the start is trying to work with the MFP goals.

I wish you well and it does get easier, believe me!

I agree with mermyx. The whole "fit2fatradio / helloitsdan" stuff is wayyyyyy overkill. I don't think you need all that info to make this site work. It will just confuse you. . .


Just set your goal to "Lose one pound a week" and be honest, like I said in the very first reply, and like mermyx says. That will work.

fat2fitradio.com/tools is a good site to figure out your BMR and TDEE. Someone made a great post about it here, explaining everything, but I can't find it.

It was probably helloitsdan. . . Here's the thread:

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

Thanks Ill check this out!

wahla...your answers. Both are great Good luck with your journey:)

If you are hungry try increasing protein up to 1g / lb bodyweight first. If you are still hungry, increase calories by 5% from current intake, see how you feel after a few days, and then go from there.

BMR and all that stuff is just ESTIMATED on here. Nothing wrong with a big calorie deficit if you can stick to it.

1 gram per pound? Where did you come up with that number? :huh:

For me that would be 236g per day. Just using turkey as an example, I would have to eat 18 servings per day, which would be about 1600 calories. Where's my vitamins and calcium and fiber, etc? :noway:

For me that would be 236g per day. Just using turkey as an example, I would have to eat 18 servings per day, which would be about 1600 calories. Where's my vitamins and calcium and fiber, etc? :noway:

236g of protein = 944 calories from protein.

You can still acquire plenty of micronutrients from low calorie/nutrient dense vegetables and lower calorie fruits such as berries.

Carbohydrates have the least physiological importance so as long as you are getting in enough protein and enough fat to prevent a fatty acid deficiency, you can fill in the rest of your calories with carbohydrates.

For me that would be 236g per day. Just using turkey as an example, I would have to eat 18 servings per day, which would be about 1600 calories. Where's my vitamins and calcium and fiber, etc? :noway:

236g of protein = 944 calories from protein.

You can still acquire plenty of micronutrients from low calorie/nutrient dense vegetables and lower calorie fruits such as berries.

Carbohydrates have the least physiological importance so as long as you are getting in enough protein and enough fat to prevent a fatty acid deficiency, you can fill in the rest of your calories with carbohydrates.

That's ridiculous.

http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

You should base it off lean body mass, not body weight.

Research suggests that about 1 to 1.3g per # of bodyweight is the upper limit of beneficial protein intake. Also considering that higher protein intake becomes more important in a calorie deficit and that protein is the most satiating macronutrient, I recommend 1 g per # of LBM to 1g per # of bodyweight.

I am also assuming that OP wants to keep his aggressive calorie cut for faster fat loss, so I would suggest he use the upper end of that range.

300g of protein is a lot, but it's not obscenely high. Also considering that OP will be losing weight quickly, at 1 g per lb of bodyweight, that amount will steadily decline.

Currently 276.2 at this AM weigh in. Any healthy way to supplement that much protein? doubt I can eat that much chicken!

I think he means kgs to grams not lbs to grams.

276.2lb=125.282kg

125.282kg*.08g protein/kg body mass=100.226grams of protein a day

If you're wondering where I got this, good ol wikipedia. "The American and Canadian guidelines recommend a daily protein dietary allowance, measured as intake per kilogram body weight, is 0.8 g/kg.[15] However, this recommendation is based on structural requirements, but disregards use of protein for energy metabolism.[15] This requirement is for a normal sedentary person.[17]"

Remember this is the lowest amount for a sedentary person. The 46 that are listed on the back of a box is the lowest to avoid protein deficiency for your average women. If you're larger or male, you need more. You also need more if you're active according to most studies (up to 1.8g/kg). 2g/kg and you're depleting the world of animals and probably making yourself sick. Don't overdo it. See wikipedia and other articles listed in references. Check out my dairy for ideas

My protein usually comes from:
Chicken breasts/bacon/other meats
eggs
greek yogurt
pumpkin seeds/other seeds
small amounts of cheese
milk
beans
whey powder for when I'm stuck (even if you're lactose intolerant most people can tolerate the isolates)
peanut butter

I try not to eat copious amounts of protein in one sitting, I try to have something with every sitting. I try to get it from real food when I can. I space them out, I find that makes my tummy happy

Also, whey protein pancakes with peanut butter in sliced avacado rings rock