How to calculate calorie goals according to NROLFW
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I am going to clarify this with my dietitian when I see him on Monday (for the first time :S) - but if this is true it could explain a) my plateau and b) my grumpiness if I am not getting enough!0 -
Also, has anyone tried the whole eating-like-you're-at-your-goal-weight-already thing??0
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Also, has anyone tried the whole eating-like-you're-at-your-goal-weight-already thing??
Go look at the hundreds doing it on the Eat More to Weigh Less Group.
And that means eat more than current deep deficit but less than previously.0 -
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Bump!0
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I've found that if you're short, older than 30, and in the overweight BMI range, you get screwed on calories using the NROL4W way. It calculated my maintenance at 1500. If I was to take the recommended 300 deficit, that brings me right back to 1200. Can't eat that little anymore. When I try it just leads to binging. I'm using my own method now.
I have found that too....with 300 calorie cut I'm under my RMR (actual...to the extent possible based upon a MetaCheck breathe test), not calculated). So I am going to set MFP at RMR at eat all exercise calores. Won't be started NROL for a while, but am lifting with a trainer0 -
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1,833 calories on NON work out days!?? I'm taking in 1200 and netting less than that. How can I eat that much? AH STRESS.
Maybe I'll up to around that number when I plateau... Wow. That's a lot.
A lot compared to 1200.
How about compared to what you used to eat that got you into spot you want to lose weight now, when you might not have been exercising either?
How much did you use to eat then on less active lifestyle?
Most have no idea to compare. Most would be surprised to find they ate 1000 more than 1800.
This is SO true. I've known about BMR and the need to eat more for a while now, but I haven't really starting do the research behind it until recently. I've already upped my calorie intake for a while now, but am beginning to realize I can and should up it even more, and it's scary to look at that number. But YES you are totally right. I know in the past when I logged calories, on "bad" days, I'd start nearing 2000 and that seemed like binge mode for me- but what about those days in the past when I didn't even use logging to sort of keep me on track? Those were probably terrible. Especially now that I'm learning how easy it is to underestimate a meal's calorie worth. I think you've made a great point, and everyone should think about this.0 -
1,833 calories on NON work out days!?? I'm taking in 1200 and netting less than that. How can I eat that much? AH STRESS.
Maybe I'll up to around that number when I plateau... Wow. That's a lot.
A lot compared to 1200.
How about compared to what you used to eat that got you into spot you want to lose weight now, when you might not have been exercising either?
How much did you use to eat then on less active lifestyle?
Most have no idea to compare. Most would be surprised to find they ate 1000 more than 1800.
This is SO true. I've known about BMR and the need to eat more for a while now, but I haven't really starting do the research behind it until recently. I've already upped my calorie intake for a while now, but am beginning to realize I can and should up it even more, and it's scary to look at that number. But YES you are totally right. I know in the past when I logged calories, on "bad" days, I'd start nearing 2000 and that seemed like binge mode for me- but what about those days in the past when I didn't even use logging to sort of keep me on track? Those were probably terrible. Especially now that I'm learning how easy it is to underestimate a meal's calorie worth. I think you've made a great point, and everyone should think about this.
People seem to think that 2000 calories is like the devil. For most people, 2000 calories is the regular amount to maintain your daily weight, which is why it's the daily recommended calorie intake from the government boards etc. some people should be at 1800 if they're smaller or work a sedentary job and some people should be at 2200 or 2400 if they're bigger or work a construction or physically demanding job, it depends on what work for you. But either way 1200 is a very low amount of calories that is dangerous to ones health in almost all scenarios. Its better to just be healthy. Glad everyone is looking at this thread and I hope some people are heeding the advice!!!! If anyone has questions feel free to email me.0 -
I've found that if you're short, older than 30, and in the overweight BMI range, you get screwed on calories using the NROL4W way. It calculated my maintenance at 1500. If I was to take the recommended 300 deficit, that brings me right back to 1200. Can't eat that little anymore. When I try it just leads to binging. I'm using my own method now.
I have found that too....with 300 calorie cut I'm under my RMR (actual...to the extent possible based upon a MetaCheck breathe test), not calculated). So I am going to set MFP at RMR at eat all exercise calores. Won't be started NROL for a while, but am lifting with a trainer
This is probably true, calculations like this only work for the majority of people, not for everyone. They are standardized over calculated data acquired from people, but this wont work for everyone because everyone is a little different. In this case it makes more sense to eat around 1500 or 1600 and see if it works for you. It's all a trial and error.0 -
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I'm bumping again, hope some new people get inspired by this to eat more!!0
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thanks so much for the info, just started NROLFW!!! :flowerforyou:0
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So I figured my calories from a worksheet I got off of the NROL4W group and my nonworkout days to lose is only 1290 -- so not far from the 1200 that MFP gave me. My active workout calories is 1562 -- which if I count the execise calories and I was doing is where I have bascially been for about a year. So I'm hoping that starting to lift will help finally get this weight off! I've set my MFP goals to my nonwork out days and I will add in my workouts and eat back accordingly on my workout days. I've set my macros to the recommended amounts and will try to hit them every day. I'm not actually starting the workouts until next week as I am still sick and going to the dr. tomorrow and so hoping to be feeling better next week. Any help/tips is appreciated!0
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So I figured my calories from a worksheet I got off of the NROL4W group and my nonworkout days to lose is only 1290 -- so not far from the 1200 that MFP gave me. My active workout calories is 1562 -- which if I count the execise calories and I was doing is where I have bascially been for about a year. So I'm hoping that starting to lift will help finally get this weight off! I've set my MFP goals to my nonwork out days and I will add in my workouts and eat back accordingly on my workout days. I've set my macros to the recommended amounts and will try to hit them every day. I'm not actually starting the workouts until next week as I am still sick and going to the dr. tomorrow and so hoping to be feeling better next week. Any help/tips is appreciated!
Yes, if you are over 35 and not in the lower BMI range, then this method puts you at a lower calorie count. You could try other methods to calculate your TDEE that might be more accurate, like Fat2Fit Radio counter. You could try just experimenting with your calorie counts. You've been at this level for almost a year you said so if you are seeing a long plateau then I'd recommend trying to up your calories by maybe 200 for a month and just see if it helps you lose. Sometimes it works! And all you have to lose really is 1 month but you have a lot you could gain! Plus lifting is really a calorie suck it needs calories to build muscles. Good luck!0 -
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I just started reading NROL4W. I haven't gotten to this part of the book yet, but I went ahead and did my calculations based on your OP. My number is 2219 on non-work-out days and 2515 on work-out days. If I take 300 from that since I still have a lot of weight to lose, that puts my numbers at 1918 and 2214 respectively.
Up until last week, I had been eating around 1710 and eating back most of my exercise calories. I haven't lost weight in weeks, and it's extremely frustrating. At the same time, I realize that I'm lifting A LOT more (3X/week vs 1X/week) and doing a lot less cardio (1-2X/week vs 3-4X/week), so while the scale may not be moving, I'm probably changing my body composition gradually. At least, that's what I'm telling myself.
But what if the reason I haven't been losing has to do something with the fact that 1700 calories still isn't what I need to be eating? I've got to admit, it scares the buhjeezus out of me to think about upping my calories anywhere from 1900-2200. I've asked for advice from numerous knowledgeable people, and I've been told that a good target calorie range for me is 1700-1900 on both work-out and non-work-out days.
At this point, I really have no freakin' clue what I should be doing. I feel like I am eating a reasonable amount of food, and I'm lifting heavy weights 3X a week with some cardio mixed in. I'm in no way throwing in the towel, but I just want the daggon scale to go down! I know that shouldn't be the standard by which I measure my success, but when you're still considered obese and still have AT LEAST 40 pounds to lose, the scale has to at some point MOVE.0 -
Thanks for the information, I seem to have stalled or been loosing very slowly, but my calories were very low and subsequently I feel very hungry all the time.0
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I just started reading NROL4W. I haven't gotten to this part of the book yet, but I went ahead and did my calculations based on your OP. My number is 2219 on non-work-out days and 2515 on work-out days. If I take 300 from that since I still have a lot of weight to lose, that puts my numbers at 1918 and 2214 respectively.
Up until last week, I had been eating around 1710 and eating back most of my exercise calories. I haven't lost weight in weeks, and it's extremely frustrating. At the same time, I realize that I'm lifting A LOT more (3X/week vs 1X/week) and doing a lot less cardio (1-2X/week vs 3-4X/week), so while the scale may not be moving, I'm probably changing my body composition gradually. At least, that's what I'm telling myself.
But what if the reason I haven't been losing has to do something with the fact that 1700 calories still isn't what I need to be eating? I've got to admit, it scares the buhjeezus out of me to think about upping my calories anywhere from 1900-2200. I've asked for advice from numerous knowledgeable people, and I've been told that a good target calorie range for me is 1700-1900 on both work-out and non-work-out days.
At this point, I really have no freakin' clue what I should be doing. I feel like I am eating a reasonable amount of food, and I'm lifting heavy weights 3X a week with some cardio mixed in. I'm in no way throwing in the towel, but I just want the daggon scale to go down! I know that shouldn't be the standard by which I measure my success, but when you're still considered obese and still have AT LEAST 40 pounds to lose, the scale has to at some point MOVE.
I would expect the scale to not move if you've just started lifting, it's one of those things your body has to get used to. Also you should expect plateaus that can last for a few weeks and then you'll lose a bunch at once, it's just how the body works. Also if you only recently started eating more, that might be delaying the weight loss. The other thing is I highly recommend eating more, if you are a relatively active person it might be more of a deficit than you think and that might be stalling your weight loss. Really the only thing you have to lose by eating more for a month is.. well, weight lol. I'd say give it a try!!0 -
Thanks for the information, I seem to have stalled or been loosing very slowly, but my calories were very low and subsequently I feel very hungry all the time.
You really should never be literally hungry while losing weight. you may think youre hungry if it's a mental thing where you're used to eating all the time, but you should not be eating so little that you're actually hungry (unless you're like due for a meal etc). But yeah so I recommend eating more!!0 -
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I will be very interested to see how this works out.......my range is very similar to yours.....but man, to eat those many calories.....(I sound like a broken record) ........... I will do my best to bump mine up some....... but I am lifting 3 days a week and doing cardio the other 3, and taking one day off..... so.... really.......... 2000+ calories every day????????? Is anybody else having this big of a mental struggle with this?????????0
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psssssss to my earlier post...... I am basically at my goal weight now and want to maintain.......and have skimmed the book rather than studied it thoroughly.....assume the recommendations are fine for maintenance, and only if you want to lose is when you drop 300 calories....... (shaking my head again) but also wondering how often some of you weigh in, because I do want to build muscle, and don't want to get too fixated on what the scale says.... much rather go by how my clothes fit........ ???0
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Hey, i know Alen Cosgrove is a fantastic author and has vast knowledge in training but weight loss really comes down to how much you want to lose and in how much time
1. Fat is not metabolically active. for a kilo of fat to sit on your body you burn about an extra 2 calories a day. if someone is 30 kilos over wight that equation would let that person eat huge amounts of calories, i'm a male at 6ft and i don't need to eat any more than 2000 cals and that's on working and training days.
2.your bmr is your bmr it wont change, you will have pretty much the same resting metabolic rate and the person who is the same sex and height as you. you metabolism is largly made of of your organs, bones and yea a little bit for muscle. but for you to function frm day to day just to stay alive...thats what you are actually eating for. if you eat less you will lose fat if you eat more you will gain
i highly recomend you and anyone trying to lose weight. find out your bmr and eat 500 cals less as a bar minimum. if you want to lose fat faster it a little less each day. You will not starve!
i highly recomend reading up on Eat stop Eat by brad Pilon
Your BMR is the basic amount your body needs to function. You should eat 3-500 less than your TDEE, not your BMR. If you eat less than your BMR then your body literally does not have enough calories to function. If you include your exercise AND your lifestyle activity in your BMR calculations, then yes, you can eat less than that because that is actually your TDEE NOT your BMR!!
Everyone can believe whatever they want, but I'm just sharing the math and also I'll share some links here to multiple other threads where everyone is showing that they have eaten more and lost weight. Our bodies need food to survive, there is no reason to starve them.
http://www.myfitnesspal.com/topics/show/536603-lost-7-lbs-since-last-thursday-by-eating-more
http://www.myfitnesspal.com/topics/show/539980-people-who-have-had-success-by-upping-their-calories
http://www.myfitnesspal.com/topics/show/518533-major-sucess-with-higher-calories
http://www.myfitnesspal.com/topics/show/541091-tossing-my-scale-out-the-window-pics
http://www.myfitnesspal.com/topics/show/534457-before-and-after-pics-no-starvation
http://www.myfitnesspal.com/topics/show/541385-terrified-to-increase-my-calories
http://www.myfitnesspal.com/topics/show/540701-nsv-i-upped-my-calories-from-1200-to-1456-i-m-gonna-eat-m
Everyone needs to make their own decision, but please do research on the topic and read up until you understand it and decide what is best for you. That was my biggest regret, was taking MFP's suggestions at face value and assuming they knew what they were doing. You should always research something related to your health and wellness before doing it.
Good luck everyone! xox
All my calculations have me needing to eat below my BMR in order to lose weight. I don't understand what I am doing wrong. My BMR is 1708. My TDEE is 2050 (just starting MFP and will be getting an exercise program together) and if I cut my TDEE by 20%, I end up with 1640 recommended caloric intake. Is this safe even though I am eating below my BMR?0 -
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All my calculations have me needing to eat below my BMR in order to lose weight. I don't understand what I am doing wrong. My BMR is 1708. My TDEE is 2050 (just starting MFP and will be getting an exercise program together) and if I cut my TDEE by 20%, I end up with 1640 recommended caloric intake. Is this safe even though I am eating below my BMR?
So you aren't doing any exercise at all?
That is the only way adding 20% to BMR for Sedentary, and then subtracting 20% for deficit, makes you end up below BMR - you picked sedentary.
I'll mention this too even if you think you are sedentary because you have 40-50 hr desk job and do no exercise.
Those with FitBit's and BodyMedia's on non-exercise days with desk job have reported they are at BMR * 1.35 or better, which is MFP's Lightly Active level, or slightly less than Scooby's Light Active level.
While true diet is the real fat/weight loss, exercise is good for over all health - you should really find a way to do some.
Of course this whole thread is about lifting and rules for eating to maximize that and lose weight, so if no exercise, not sure why you would be posting here.0 -
I apologize because I'm sure this is redundant, but I've been reading about BMR and TDEE and trying to calculate how many cals I should be eating on workout days and non workout days, and how to input the numbers into MFP... but I think I've ended up just confusing myself with so many references!
Can someone help me? I am 5'1, 27 year old female, about 106 lbs. I workout 3-5 times a week. I think my BMR is 1267, TDEE is 1964. If I want to build muscle, what should I be eating? How should I put it into MFP? I currently eat about 1000 cals a day (this is what livestrong used to tell me to eat...and now I'm realizing this is NOT enough.)
Using the formula above, I came up with 1528 on nonworkout days and 1756 on workout days. This is waaaaaay more than what I'm used to and I am pretty afraid to over-eat calories so I want to be sure I've done my calculations right.![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
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I apologize because I'm sure this is redundant, but I've been reading about BMR and TDEE and trying to calculate how many cals I should be eating on workout days and non workout days, and how to input the numbers into MFP... but I think I've ended up just confusing myself with so many references!
Can someone help me? I am 5'1, 27 year old female, about 106 lbs. I workout 3-5 times a week. I think my BMR is 1267, TDEE is 1964. If I want to build muscle, what should I be eating? How should I put it into MFP? I currently eat about 1000 cals a day (this is what livestrong used to tell me to eat...and now I'm realizing this is NOT enough.) But, I am pretty afraid to over-eat calories so I want to be sure I've done my calculations right.
Katch-McArdle formula below;
-For Women to calculate BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
...For your weight, 1 kilogram = 2.2 pounds
...For your height, 1 inch = 2.54 cm
Example #2: You are a female, 35 years old, 5 feet 6 inches tall (170.69 cm), you weigh 132 pounds (60 kg). Your basal metabolic rate (BMR) will be 655 + 576 + 307.24 – 164.5 = 1373.74 calorie intake per day!
Once you know your BMR (basal metabolic rate) then use your daily activity factor to get your total daily energy expenditure (TDEE):
-Sedentary................BMR x 1.2 (little exercise)
-Lightly active...........BMR x 1.375 (light exercise)
-Moderately active.....BMR x 1.55 (moderate exercise)
-Very active.............BMR x 1.725 (hard exercise)
-Extremely active......BMR x 1.9 (hard exercise daily)
For example #2... if you are a moderately active female, your TDEE will be 1373.74 calories times your activity level of 1.55 which equals 2129.30 calories per day.
SO!
-For YOU to calculate BMR = 655 + (462) + (109) – (126) = 1100
Then work out your TDEE and eat 10-20% MORE than that in calories while still meeting your macro (nutrient) requirements daily to gain muscle.
Bear in mind this will increase your weight on a scale, but it will be muscle rather than BF%
Make sure you hit your Protein and Fats everyday and train hard
Feel free to add if you need help.0 -
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I apologize because I'm sure this is redundant, but I've been reading about BMR and TDEE and trying to calculate how many cals I should be eating on workout days and non workout days, and how to input the numbers into MFP... but I think I've ended up just confusing myself with so many references!
Can someone help me? I am 5'1, 27 year old female, about 106 lbs. I workout 3-5 times a week. I think my BMR is 1267, TDEE is 1964. If I want to build muscle, what should I be eating? How should I put it into MFP? I currently eat about 1000 cals a day (this is what livestrong used to tell me to eat...and now I'm realizing this is NOT enough.)
Using the formula above, I came up with 1528 on nonworkout days and 1756 on workout days. This is waaaaaay more than what I'm used to and I am pretty afraid to over-eat calories so I want to be sure I've done my calculations right.
You have.
It is waaay more than you are used to eating that you are aware of a number for.
What did you used to eat before that got you in to trouble and you weren't exercising?
Compare it to that. I think you actually may be underestimating too, thinking to play it safe.0
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