Upping my calories/Advice?

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vicky1804
vicky1804 Posts: 320 Member
in Health and Weight Loss
Morning all, I know this has been asked many,many, many times but I would be very grateful for just a little advice :)
Iv done some reading and I have decided to up my calories. I have worked out my figures and was hoping someone could confirm either way if my maths is correct? Many Thanks

Iv work out my BMR & TDEE as below
BMR 1589
TDEE 1907

I am 5'5" - 175lbs - age 27 - and work a desk job.

I am thinking of setting my calories at 1748. Which I believe is right between the above 2 figures.

Now when it comes to exercise, I use a heart rate monitor. When I log my exercise do I eat back the calories? or not?

Thank you x

Replies

  • yarwell
    yarwell Posts: 10,477 Member
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    Iv work out my BMR & TDEE as below
    BMR 1589
    TDEE 1907

    I am 5'5" - 175lbs - age 27 - and work a desk job.
    I am thinking of setting my calories at 1748. Which I believe is right between the above 2 figures.
    Now when it comes to exercise, I use a heart rate monitor. When I log my exercise do I eat back the calories? or not?

    1907 is 1.2 times 1589 for sedentary. So the exercise is not included in your TDEE.

    Eating 1750 is a deficit of 150 from 1900 which is pretty small, ie low loss rate, so I would take the benefit of exercise as extra deficit personally. There's a risk that your 150 deficit gets lost in the +/- 10% or worse accuracy of the BMR estimate

    If you want to maintain the 150 deficit you chose then you would indeed "eat back" the correct exercise calories - which may be overestimated by an HRM which almost certainly includes the 1907 in what it reports for the time you exercise (gross vs net exercise calories).
  • rmchapman4
    rmchapman4 Posts: 152 Member
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    Morning all, I know this has been asked many,many, many times but I would be very grateful for just a little advice :)
    Iv done some reading and I have decided to up my calories. I have worked out my figures and was hoping someone could confirm either way if my maths is correct? Many Thanks

    Iv work out my BMR & TDEE as below
    BMR 1589
    TDEE 1907

    I am 5'5" - 175lbs - age 27 - and work a desk job.

    I am thinking of setting my calories at 1748. Which I believe is right between the above 2 figures.


    Our height and weight are the same. I also work a desk job. My calores are set at 1700 a day and I have been losing steady. I mainly see it in inches. Good luck to you!

    Now when it comes to exercise, I use a heart rate monitor. When I log my exercise do I eat back the calories? or not?

    Thank you x
  • rmchapman4
    rmchapman4 Posts: 152 Member
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    Our height and weight are the same. I also work a desk job. My calores are set at 1700 a day and I have been losing steady. I mainly see it in inches. Good luck to you!
  • WhitneyT586
    WhitneyT586 Posts: 279 Member
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    I've just started the same thing - setting my calories at the midpoint of my BMR and TDEE. For now, I'm using my ex cals as a buffer and not eating them most days. If that doesn't work, I'll switch it up. Try different methods and see what works for you. Good luck!
  • vicky1804
    vicky1804 Posts: 320 Member
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    Ok , Im currently eating 1350-1400 per day, should I just stay at this intake to continue weightloss?
  • tlynnweb
    tlynnweb Posts: 201 Member
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    If you are losing, stay where you are. If you aren't losing, try upping it. It may take time to figure it all out. I know the website www.scoobysworkshop.com has a great calculator. Good luck!
  • christinacrisfield
    christinacrisfield Posts: 77 Member
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    I am 5'6.5" and weight 158. Depending on my work schedule I am either active all day or sitting all day. When I was 30 pounds heavier I was eating 1200 calories a day. Now that I am less than 20 pounds away from my goals I increased by calories to 1460 - based on losing one pound per week using MFP calculation. The reason I increased my calories is because I have been feeling very hungry lately. But also because I have been retraining myself on portions. I not only want to get to 140 pounds but I want to stay at that weight for the rest of my life. Some days I eat my exercise calories and some days I don't. And what has been helpful for me, is I only eat when I am hungry or my sugar levels drop below 80 (I'm a diabetic).
  • vicky1804
    vicky1804 Posts: 320 Member
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    Ok, iv decided to add on 100 calories per day , some weeks I lose more than others but these are the ones when I do 3 or more days exersising.
    I was going to the gym today but I was up for 2 hrs last night vomiting and still feel pretty ick today. Hoping a day of rest and a good nights sleep will have me back on the ball tomorrow.

    Thanks everyone

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