"Eating back" Exercise Calories - Simple breakdown

My BMR is 1433 x1.2=1720 -1000 for a 2 pd a week loss. that would be 720 calories a day is that right!!!!!!!!

if your bmr is ACTUALLY 1433, i dont think 2 lb/week is a realistic goal. you'd have to cut too much out. if you send me your weight, height, age, and gender ill run it through the following formula if you'd like and double check the numbers

the miflin st jeor equation is as follows for your BMR

males: (10×weight) + (6.25×height) - (5×age) + 5
females:(10×weight) + (6.25×height) - (5×age) - 161
weight is in KG and height in centimeters.

then take your BMR times an activity quotient from the below list, do not include your going to the gym or anything, just your daily life aside from workouts. your job, home life, etc. you can log your daily workouts through MFP to keep better tabs on your daily deficits.

1.200 = sedentary (little or no exercise)
1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)
1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)
1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)
1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)

the result of multiplying your BMR from that equation and the activity level is your base caloric burn per day. subtract 1,000 calories from that number and thats your 2 pounds per week (7,000 calories per week) deficit.

example: my bmr is about 2750, sedentary lifestyle so 2750 x 1.2 = 3,300 calories. my daily goal for 2 lb/wk is 2,300 calories.

So on the days I do my long workouts (1000 calories) I need to make sure I do actually eat the 2490? That seems like a lot, but I have burned a lot so I guess that makes sense. What you are saying is only having a day with 490 net calories would cause this plateau? I'm all for eating more, lol!!

absolutely. if you're eating 1490 and burning 1,000 of it.......your body is saying "what the hell man?! i use 2,490 just to walk around every day and you're only giving me 490 calories?!" and go into storage mode. if you dont give your body the calories it wants it will store everything it has to store for the energy its lacking. can definitely cause plateaus. EATING isnt a bad thing. but i can speak from experience, eating 2500 calories in a day of HEALTHY FOOD, it can be a challenge.

This website. Wow.

ha ha what do you mean by that?

Sure,

I am 191 pounds and 55 female. I am 5" 2.5" I do light excercise on a normal bases but now I have stepped it up to 5 days a week.

outside of your exercise regimen where does your daily activity level fall? aside from you exercise routine, just your job, home life, etc. you can log your walks, jogs, situps, kickboxing etc on a daily basis so they dont need to be included in this number.

Great explanation...

Just my $0.02 worth thought...

If you are one who says "Well I don't eat my exercise calories back and I still lose weight", you may indeed be losing (not to be confused with "loosing") weight but you are on the way of forcing your body to starvation mode.

id say based on this guys picture he probably also knows what hes talking about. lol. hes probably in better shape than any of us. but he is absolutely correct. like i said in multiple previous posts........keeping too big of a deficit isnt going to hurt you overnight or doing it once here and there.........but by making it part of your plan it WILL catch up with you eventually and you'll be one of the people on here we hear so often saying "WHY HAVE I BEEN PLATEAU'D THE LAST 2 MONTHS?"