2013 followers of The Road Map
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I just read the road map 2.0 today. When I went through the calculations I realized MFP had me eating under my BMR (MFP wanted me to eat 1290 and the Katch-McArdle Forumla has my BMR at 1391). Definitely decided to change that! So I guess I'm a road map follower as of today! :bigsmile:0
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I just read the road map 2.0 today. When I went through the calculations I realized MFP had me eating under my BMR (MFP wanted me to eat 1290 and the Katch-McArdle Forumla has my BMR at 1391). Definitely decided to change that! So I guess I'm a road map follower as of today! :bigsmile:
You won't be sorry and your body will thank you for it. Well done :flowerforyou:0 -
I just read the road map 2.0 today. When I went through the calculations I realized MFP had me eating under my BMR (MFP wanted me to eat 1290 and the Katch-McArdle Forumla has my BMR at 1391). Definitely decided to change that! So I guess I'm a road map follower as of today! :bigsmile:
Theres almost no difference between the road map and MFPs calculations.
If you read MFPs stickies on how the tracker works, it wants you to eat back all your exercise calories.
So if TDEE is 2000 and a 20% cut is appx 1600cals.
MFP would set you to 1200 or closer to BMR and have you eat back whatever you burn essentially getting you up to an acceptable amount.
The Road Map simply puts you on that amount and allows you to eat and not have to worry about eating back or any of that confusing stuff.0 -
I've been lurking and re-reading IPOARM for months, but wasn't sure where to even start with the activity levels since mine are mostly sedentary, but I do work out 5x per week. After seeing my MFP friend, DeterminedButLazy have such success, I calculated my stats last week and followed them well this week and was rewarded with a -3 on the scale this morning! I know that's probably not always going to be the case, but it was still super exciting!0
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Bump! I've lost 12 lbs since I upped my cals...there are days when I can't believe how much I can eat and still lose lol0
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BUMP!0
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New mapper here - after 2+ years failing when trying to live on 1200 calories or trying to eat my exercise calories back (and usually overestimating those calories) - I'm giving this a try. Am only in my first week of increased daily calories, but have to say that I am a much happier and energetic person than I was on those old 1200 calorie days.0
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bump0
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bump!0
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bump and thank you both!0
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Bump0
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I'm gonna begin it this summer!
I'll be hitting y'all up then.
Edited to add: I do eat at my BMR currently, but not much above because I'm not lifting... yet.0 -
Bump for later0
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Definitely following this in 2013 so I can trim down a little and keep on rocking my half marathon/triathlon training!0
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So am I understanding this correct......on the roadmap I DO NOT eat my excersie calories back???0
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You don't eat exercise calories back in the MFP way, BUT exercise calories are accounted for in the number of daily calories, based on your typical level of exercise. So, you're basically eating a higher average number of daily calories, and that value includes the extra for exercise.0
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Thank you so much for all of the helpful information. The scale has not been moving much and looking at the amount of calories I was eating versus what is recommended here after I did my calculatons means I have been eating far far far too few calories. I am looking forward to seeing results following this new plan starting today !!0
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So if I set my activity to lightly active, but am really mod. active-should I eat my cals back?
I am just afraid I am not really mod. active and will overeat.....0 -
New mapper Bump! 0
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IPOARM follower from 2012, spreading the word.0
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Bumpp0
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so i have upped my calories to 1500-1700 calories and my workout is on and off and i started lifting weights. i lost 1.7 kg of fat and gained muscles almost in all parts of m body...
im still hesitant in eating that much but i decided that i will eat 1500 on days i dont work out in and if i do work out, ill eat my excercise calories...
Age: 24
Height: 160 cm
weight: 77.5 kg
BMR (scooby calculator): 1574
TDEE: 2164
Activity Level: 1-3 hrs/wk of light excercice
TDEE-20%: 1731 kcal
good ? bad?0 -
This seems like a great, methodical way to approach continued / sustained weight loss and maintenance and I am looking forward to making use of it. That said, I'd like to ask about short and long term goals relative to restricting calories. I will certainly be using this (Roadmap) methodology for the long term (I have about 75lbs to lose), but we have a vacation coming up in about 7 weeks that I would like to trim down as much as safely possible for beforehand. Using the formulas presented here (male 46, 6'2", 278lbs), I arrive at the following:
- Body fat: 38.6%
- Harris Benedict BMR: 2428
- TDEE (Sedentary Activity Level (plan on filling exercise back in)): 2914
- TDEE - 30%: 2040
I lit weights 3-4 times a week and do cardio on off days (jogging 25-35 mins).
So, I am good with that for the long term, but what can I do / what is safe to do to maximize my weight loss over the next 7 weeks? Am I going to do any damage if I drop down to, say 1300 or less for that period of time and then back up to 2040 after the vacation? Or, will doing that just result in my not really losing any more weight in the short term (due to how my body will react) than if I had just stuck to the 2040 net intake?
Thanks0 -
Following it and spreading the word too. Thanks, it definitely makes sense! :drinker:0
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Been a follower since July 2012 when I was starving myself, cranky, irritable, unbearable and stopped losing weight.
Been promoting it since about September 2012, it's so simple and makes so much sense.0 -
I have been reading about the road map for about a week now and have decided to start it this week. I have downloaded heybales' calculator and I just wanted to check on two things if someone wouldn't mind helping.
I have a fitbit and according to it, I have burned an average of 1969 calories since I started using it. But, I know they apparently overestimate. When I fill out the calculator with what I think I do I come up with a TDEE of 1773 (with TDEG 1468). Can my fitbit really be that far off or am I really underestimating how much I'm moving around in a day? I'm a full time student so my days can be pretty sedentary. Which TDEE would you work off of?
secondly, when looking at my fat calculations I get:
37.37 U.S. Navy Circumference Method
29.13 Covert Bailey "Fit or Fat" book method
33.25 Avgerage body fat % of the two
I have used the average but I remember reading somewhere that whichever one moves (more? less?) over time is the more accurate. Can someone clarify that for me?
I really appreciate all the help, you guys are such a big group and very supportive. I'm looking forward to it.
Oh, and stats:
30 year old female
145.2 <
Current Weight
>
61.5 <
Height
>
5.62 wrist of dominate hand - minimum girth
9.75 forearm palm up - maximum girth
12. neck looking level - minimum girth
31. waist - minimum girth
35.5 abdomen at navel - maximum girth
41.25 hips feet together - maximum girth
24. one thigh feet 2" apart - maximum girth
15.25 one calf - maximum girth0 -
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