Not quite understanding how IPOARM works...

darkhakai
darkhakai Posts: 23
edited December 2024 in Health and Weight Loss
I recently stumbled across the In Place of a Road Map thread. Some seriously helpful stuff in there. *nods*

I understand the basics of it, but I've been trying to figure out how you come up with your deficit number based off your TDEE. I suck horribly at math so I thought I'd ask you all how this works. I assume that if my BMR is 1498 calories, my TDEE is 1798? So I eat the 1500 calories or do I take that and multiply it by .20 to get the 20% less (1200)?

I am a confused little lady right now, lol.

Screen shot for reference:

http://s77.photobucket.com/albums/j74/sapphirehakai/?action=view&current=BMRTDEE8-28-12.jpg

Replies

  • knowak82
    knowak82 Posts: 200 Member
    Check out the IPOARM group here on MFP...They should be able to help you out...
  • darkhakai
    darkhakai Posts: 23
    Check out the IPOARM group here on MFP...They should be able to help you out...

    Do you have a link or an accurate group name? Searching both "IPOARM" as well as, "In place of a road map" in the groups brought up no results...?
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    Do you have a link or an accurate group name? Searching both "IPOARM" as well as, "In place of a road map" in the groups brought up no results...?
    http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

    You subtract your deficit from TDEE. So if your TDEE is 1798 and you want to set a 20% deficit, 1798 x .80 = 1438.
  • heybales
    heybales Posts: 18,842 Member
    I recently stumbled across the In Place of a Road Map thread. Some seriously helpful stuff in there. *nods*

    I understand the basics of it, but I've been trying to figure out how you come up with your deficit number based off your TDEE. I suck horribly at math so I thought I'd ask you all how this works. I assume that if my BMR is 1498 calories, my TDEE is 1798? So I eat the 1500 calories or do I take that and multiply it by .20 to get the 20% less (1200)?

    I am a confused little lady right now, lol.

    Screen shot for reference:

    http://s77.photobucket.com/albums/j74/sapphirehakai/?action=view&current=BMRTDEE8-28-12.jpg

    So you do NO exercise each week at all?

    That is the TDEE you selected - no exercise. Deficit should be set to 15% too since you have little to lose, and too big a deficit with no lifting will result is muscle loss.
  • darkhakai
    darkhakai Posts: 23
    http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

    You subtract your deficit from TDEE. So if your TDEE is 1798 and you want to set a 20% deficit, 1798 x .80 = 1438.

    Thanks for the link. I feel silly joining the group and posting one single question. But your answer made it so I won't have to! Thanks!! <3
    So you do NO exercise each week at all?

    That is the TDEE you selected - no exercise. Deficit should be set to 15% too since you have little to lose, and too big a deficit with no lifting will result is muscle loss.

    I haven't been doing any exercise lately because my treadmill is not working properly right now. Once it is fixed I plan to restart my 30-60 minute walks on it nightly.

    Otherwise, the only "exercise" I get is when I am at work. I basically stand around and check people out at the register. Occasionally I stock the beer and wine or other semi-strenuous work, but really I don't do much in the way of a work out.
    Plus I eat back most of my exercise calories unless I an seriously not hungry, so I feel like if I'm doing that I shouldn't count my exercise when figuring my TDEE (but I still log anything I consider to be a "work out")?

    Does that make sense? I typed this while my husband was talking to me, lol.
  • heybales
    heybales Posts: 18,842 Member
    I haven't been doing any exercise lately because my treadmill is not working properly right now. Once it is fixed I plan to restart my 30-60 minute walks on it nightly.

    Otherwise, the only "exercise" I get is when I am at work. I basically stand around and check people out at the register. Occasionally I stock the beer and wine or other semi-strenuous work, but really I don't do much in the way of a work out.
    Plus I eat back most of my exercise calories unless I an seriously not hungry, so I feel like if I'm doing that I shouldn't count my exercise when figuring my TDEE (but I still log anything I consider to be a "work out")?

    Does that make sense? I typed this while my husband was talking to me, lol.

    It does, the MFP method you might say then.

    The only kicker here is - 15% off a TDEE because it includes exercise is bigger than a TDEE that does not.

    And most people that have desk jobs that wear FitBit's and BodyMediaFit's have found they are actually in MFP's Lightly Active activity level, or 1.35 x BMR.
    So would hit that for sure, even before exercise.

    You should do that until you start exercising again and recalc your TDEE, because at this point you'll have no margin of error.
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