Should I be eating more calories????

THIS>>>> http://www.youtube.com/watch?v=h4fKr4o0Yc4

This video goes into detail about eating and calories and it will answer all of your questions. She has lost over 100 pounds and maintained it. Check it out.

*Find out what your BMR is. I think my TDEE is way too high so I go with the BMR for myself

*Use that as your daily calorie goal

*Create a deficit from that through exercise or eating less

You create a deficit from TDEE, not BMR. BMR is the calories your body needs everyday just to function in a coma like state. You burn calories everyday from things like brushing your teeth, washing the dishes, etc etc plus any exercise you do.

You should be netting your BMR or you are not providing your body enough fuel.

TDEE is the amount of calories it takes to maintain your weight at your current activity level including all exercise. You take the deficit from there, NOT BMR.

A side note: If your eating junk, that can really have an impact on weight loss even if your eating only 1200 calories. Another thing people tend to do is not measure their food, count their calories wrong and/or they forget to count drinks. Make sure your really tedious when it comes to your food intake.

You can still lose weight eating junk as long as you are under your TDEE/maintance calories. Sure, it's not gonna make you healthy but you will lose weight. Provided you are not consuming crazy amounts of sodium which can mask losses.

And yes, ensure you properly record ALL foods you eat and everything you drink. Measure solids by weighing them (sure, that box of cereal says 1 cup is a serving but did you know that the 1 cup of cereal you measure out will most likely be higher than the grams listed... ALWAYS go by weight) and measure all liquids with cups/spoons (proper ones.. a tsp you eat from may not have the same volume as a measuring spoon tsp). Also, a lot of people forget to track things... milk in their coffee/tea, sugar in it, that bit of butter/oil used to cook, that marinade, that dressing on the salad, the mayo/ketchup/mustard/etc used.

Well, lets look at the facts. I have lost 75lbs, you have lost 5lbs. You joined December 2012 and I have been here for almost 3 years. You have almost 1000 posts on here within a few months, which makes me think you troll without weight loss/exercise experience and I have only 150 more posts than you in all that time. It seems your one of these people who are pretending to know what your talking about without putting the time and work in. I have and after a lot of TIME and research I have figured out what works for me. My friends, who mind you are mostly successful hard working people who also have been here for a long time have calorie goals similar to mine.

I tried eating my TDEE and I gained weight even when I was burning 1000-1500 HRM calories a day, 6 days a week. I "get" the science behind a TDEE BUT the internet calculators are way too general. A lot of people say they are "moderately active" or "highly active" when really, they are not.

These are mine with "moderate activity"
My BMR : 1718 calories a day
My TDEE: 2670 calories a day

2670 calories? Are you serious? No, I'm sorry but that's way too high to lose weight. Its kind of funny because last week I was sick and didn't exercise (which was crazy for me) and I ate more than normal. Actually, it was about 2500 calories a day and I didn't have the luxury of staying in bed all day so I was still active. I gained 6 pounds that week. I know at least some was water weight but 3 of them were not. That is significant gain and that was under my "TDEE". That's why I say BMR, not TDEE is the way to go.

As far as junk food. Calories are not just calories but its what you eat too. If your eating McDonalds and sugar all day its just not going to work. Just like everything in life, diets are not black and white and there are some gray areas in there. PLUS your not learning how to have a balanced diet and are more likely to overeat when your off "your diet" and you reach your goal weight. High carb, high sugar, high fat foods will send your body on a hunger roller coaster and will cause energy highs and dips which in turn makes you eat more. Its just not healthy in any way.

Anyways, think what you want to.

Well, lets look at the facts. I have lost 75lbs, you have lost 5lbs. You joined December 2012 and I have been here for almost 3 years. You have almost 1000 posts on here within a few months, which makes me think you troll without weight loss/exercise experience and I have only 150 more posts than you in all that time. It seems your one of these people who are pretending to know what your talking about without putting the time and work in. I have and after a lot of TIME and research I have figured out what works for me. My friends, who mind you are mostly successful hard working people who also have been here for a long time have calorie goals similar to mine.

You're kidding me right? You think looking at a small profile tells you everything?

I have been a member far longer than Dec 2012 and I have lost a lot more than 5lbs. So before you go attacking people, make sure you know the facts instead of the little bit of information you can see.

You clearly don't know much about weight loss when you are suggesting someone consistantly NET below their BMR.

Sure, I post a lot because I am on this site a lot. Not because I am a "troll pretending to know" anything. Over the years I have done a lot of research and have read a lot of information about health and weight loss and I post a lot because I would like to help people with the knowledge that I have.

And seriously, don't think you are better than anyone else. Who cares what you have lost compared to what someone else has lost. Just because your ticker may show you have lost more weight than what my ticker shows means nothing. Do you realize not all people start their weight loss on this website? Some people have used other methods in the past or other sites to lose weight.

You really need to learn not to make assumptions or think you are better.

I tried eating my TDEE and I gained weight even when I was burning 1000-1500 HRM calories a day, 6 days a week. I "get" the science behind a TDEE BUT the internet calculators are way too general. A lot of people say they are "moderately active" or "highly active" when really, they are not.

This comes down to people being honest with themselves.

These are mine with "moderate activity"
My BMR : 1718 calories a day
My TDEE: 2670 calories a day

2670 calories? Are you serious? No, I'm sorry but that's way too high to lose weight. Its kind of funny because last week I was sick and didn't exercise (which was crazy for me) and I ate more than normal. Actually, it was about 2500 calories a day and I didn't have the luxury of staying in bed all day so I was still active. I gained 6 pounds that week. I know at least some was water weight but 3 of them were not. That is significant gain and that was under my "TDEE". That's why I say BMR, not TDEE is the way to go.

You take a cut from TDEE, not eat at TDEE. Those 2670 calories would maintain your weight. YOu eat between the BMR amount and the TDEE amount.

What you gained last week would of been water weight or a natural fluctuation. You will not gain fat eating 2500 calories a day for a week. You need 3500 calories above your maintance calories to gain fat. If you think you gained fat weight while eating only 2500 calories a day you really need to revisit your research.

Anyways, think what you want to. I have results to prove mine. :laugh:

You don't need visible results to show you know a thing.

I have results too.... Just because my ticker doesn't show it doesn't mean there haven't been any. I have actually lost a lot more.

First, you should never go to the gym every day. You do need a rest day. When you exercise, you break down the muscle and when you rest you repair the muscle. You get your gains when you repair the muscle. I would also suggest switching your routine.. 3 days of weight training and 3 of cardio. Doing both every day will just lead to over training.


To answer the original question, yes you should eat back exercise calories or my preferred method is to include them in your lifestyle and set your account to moderate. This way you do NOT need to eat them back.

I got to the gym 6 days a week, 2 workouts on Tuesdays and Thursdays and I am just fine Most of my friends work out every day too. Exercising almost every day has been a HUGE part of my weight loss and muscle building. To each their own

Going to the gym 6 days a week is not going every day. A person can workout six days a week as long as they aren't working the same muscles. I work out six days a week but never work the same muscle groups back to back. And there is NO benefit of workout out twice a day unless you just like it or want to eat more, which I am all for.

And by build muscle, I assume you mean build strength, not actually building new lean body mass?

Yeah, I am interested in building muscle just as much as losing weight. I am really seeing some definition after 2 years of doing it. I do alternate legs and upper every other day. I do abs and back every day but I do different things every other day too. I just thought you made a general statement and wanted to clear it up a little. hehe :flowerforyou:
As far as double workout days, My husband goes with me on Tuesdays, Thursdays and Saturdays. To be frank, he cant keep up with me. I stay at the gym 2-3 hours a day and he does maybe 1-1.5 hours. So I decided I would take the extra work out instead of holding myself back. Most times the 2nd workout is me doing random things, following him and his friend around the gym and showing them the machines. I get a good burn in but I'm not as focused as normal. It is mostly about me supporting him and I am not there just for myself.

You know you need a calorie surplus to build muscle right?

Seeing definition only shows you are losing the fat on top of the muscle... you are not actually building it.

Well, lets look at the facts. I have lost 75lbs, you have lost 5lbs. You joined December 2012 and I have been here for almost 3 years. You have almost 1000 posts on here within a few months, which makes me think you troll without weight loss/exercise experience and I have only 150 more posts than you in all that time. It seems your one of these people who are pretending to know what your talking about without putting the time and work in. I have and after a lot of TIME and research I have figured out what works for me. My friends, who mind you are mostly successful hard working people who also have been here for a long time have calorie goals similar to mine.

I tried eating my TDEE and I gained weight even when I was burning 1000-1500 HRM calories a day, 6 days a week. I "get" the science behind a TDEE BUT the internet calculators are way too general. A lot of people say they are "moderately active" or "highly active" when really, they are not.

These are mine with "moderate activity"
My BMR : 1718 calories a day
My TDEE: 2670 calories a day

2670 calories? Are you serious? No, I'm sorry but that's way too high to lose weight. Its kind of funny because last week I was sick and didn't exercise (which was crazy for me) and I ate more than normal. Actually, it was about 2500 calories a day and I didn't have the luxury of staying in bed all day so I was still active. I gained 6 pounds that week. I know at least some was water weight but 3 of them were not. That is significant gain and that was under my "TDEE". That's why I say BMR, not TDEE is the way to go.

As far as junk food. Calories are not just calories but its what you eat too. If your eating McDonalds and sugar all day its just not going to work. Just like everything in life, diets are not black and white and there are some gray areas in there. PLUS your not learning how to have a balanced diet and are more likely to overeat when your off "your diet" and you reach your goal weight. High carb, high sugar, high fat foods will send your body on a hunger roller coaster and will cause energy highs and dips which in turn makes you eat more. Its just not healthy in any way.

Anyways, think what you want to. I have results to prove mine. :laugh:

A person's weight loss has nothing to do with their knowledge base. You can be morbidly obese with a PhD in nutritional science. In fact, i would probably listen to the person who has a six pack and only lost 5 lb vs the person who lost 200 lbs with no definition because it's a lot harder to achieve being fit vs weight loss. I have helped hundreds of people on this board with setting up goals. And many of them have lost a lot more weigh than me. What you also don't get from tickers is what is the person's goal. I only lost 8 lbs on my ticker but what you don't realize is I lost 16 lbs, I did a bulk phase and gained 10 lbs and then went back into a cut phase.

Now in terms of your TDEE, the issue can be, you are either over calculating it or you have a suppressed RMR from suppressing calories. The online calculators work for 70-80% of the people. But those who have ED or have suppressed calories for an extended period of time... well it won't work. The reason is they will have less muscle than the average person and they will have an adapted metabolic rate based on their intake. And depending on how long you have suppressed calories, it could take 6+ months to regulate it.

And BTW, I know plenty of women whos TDEE is around 2600, in fact, I have helped a ton of women that cut around 2100 calories. So while yours might not be that high, it isn't that uncommon. Heck, 90% of the women I work with cut at 1800 calories, which mean their TDEE is around 2400 and they only workout 1 hr a day 6 days a week.

Moral of the study, weight loss has zero to do with knowledge.

Looked at your food diary and it looks like you're eating more than 1200 calories. I have one question though, how are you calculating the number of calories burned? I seen one number for the stationary bicycle and that number seems to be off.

First, you should never go to the gym every day. You do need a rest day. When you exercise, you break down the muscle and when you rest you repair the muscle. You get your gains when you repair the muscle. I would also suggest switching your routine.. 3 days of weight training and 3 of cardio. Doing both every day will just lead to over training.


To answer the original question, yes you should eat back exercise calories or my preferred method is to include them in your lifestyle and set your account to moderate. This way you do NOT need to eat them back.

I got to the gym 6 days a week, 2 workouts on Tuesdays and Thursdays and I am just fine Most of my friends work out every day too. Exercising almost every day has been a HUGE part of my weight loss and muscle building. To each their own

Going to the gym 6 days a week is not going every day. A person can workout six days a week as long as they aren't working the same muscles. I work out six days a week but never work the same muscle groups back to back. And there is NO benefit of workout out twice a day unless you just like it or want to eat more, which I am all for.

And by build muscle, I assume you mean build strength, not actually building new lean body mass?

Yeah, I am interested in building muscle just as much as losing weight. I am really seeing some definition after 2 years of doing it. I do alternate legs and upper every other day. I do abs and back every day but I do different things every other day too. I just thought you made a general statement and wanted to clear it up a little. hehe :flowerforyou:
As far as double workout days, My husband goes with me on Tuesdays, Thursdays and Saturdays. To be frank, he cant keep up with me. I stay at the gym 2-3 hours a day and he does maybe 1-1.5 hours. So I decided I would take the extra work out instead of holding myself back. Most times the 2nd workout is me doing random things, following him and his friend around the gym and showing them the machines. I get a good burn in but I'm not as focused as normal. It is mostly about me supporting him and I am not there just for myself.

You know you need a calorie surplus to build muscle right?

Seeing definition only shows you are losing the fat on top of the muscle... you are not actually building it.

Trust me, I have abs and a line running down the middle of my belly, back muscles, my legs are about 95% muscle and my chest and arms are getting pretty cut. Im doing what works for me.

*Find out what your BMR is. I think my TDEE is way too high so I go with the BMR for myself

*Use that as your daily calorie goal

*Create a deficit from that through exercise or eating less

So your advice is to determine how many calories she'd need just to maintain her bodily functions if she were in a coma and than create a deficit from that?

With proper nutrition, lots of veggies and protein. Yes. She should have plenty of energy. Not to mention MFP seems to give people this "1200 calorie diet" calorie when someone wants to lose 2lbs a week. They know that going under that number is unhealthy. My plan is MUCH better. If she is only eating 1000-1200 calories a day and burning 500 a day, she is only eating 500-700 calories.

If you really want to compare plans, then lets be honest about it. The MFP plan, when used as intended, would have her NETTING a minimum of 1200 calories a day, not 1000 and certainly not 500-700. Calorie intake would not fall below 1200/day and will drop that low only on days when no exercise is logged. Anyone who follows your misinterpretation of the plan (and Lord knows there are scads of people around here who do) is off on their own tangent, much as you are. They aren't following MFP's plan.

If she goes by her BMR, lets say for instance, 1800 calories a day, shes still eating 1200 net calories a day. What is your problem with that? Thats sooo much better than MFP estimates and she is certainly not starving.

My problem is that your plan knocks the safety floor out from under the calorie intake side of the equation. Your BMR may be high enough for a substantial deficit without dropping below 1200 for now, but do you expect it to remain so as you approach your goal weight? It won't, you know. It will drop, and faster than the calculators would indicate if you're careless about muscle retention.

MFP calculates my BMR as only 1,166, which I think is a little low, but for the sake of discussion... I still have a little bit of post-menopausal fat around my midsection that I'd like to shift. How far below 1166 would you suggest I go? Even at my heaviest my BMR was in the low 1400s, and I most certainly did not need to net 500 calories/day below that number to lose a pound a week. I lost 58 pounds at about a pound/week, on average, without a hitch, without ever hitting a plateau, and I almost never ate less than 100 or so calories ABOVE my BMR. Usually more.

By the way, the calculators weren't entirely accurate for me either. I had to adjust MFP's reported calorie burn from exercise down by about a third to stay on track. Since going on maintenance I've discovered a less generous and more accurate (for me) calculator on this site: http://www.shapesense.com/ . Could be that the calculators aren't accurate for the OP either, but I'd suggest that she try tweaking the numbers or finding a better source for them before she completely discards their underlying premise. It shouldn't be a case of OH, TDEE BAD. BAD BAD BAD TDEE! Must use BMR instead!

ok so if i am a 5'5" women that weights 120 lbs at 26 years my BMR is 1352.5 ... if i wanna be in a deficit and loose i need to remove 500 cals from that everyday .. giving me 852.5 cals a day ? sounds low

No, you deduct calories from your TDEE, not your BMR.

I have been eating 1,200 calories for the past 4 months or so, but I was also inactive for the most part. I recently joined a gym and have been doing an hour of cardio, and an hour of strength training every morning. I was trying to continue eating 1,200 calories on this regimen, but I have lost very little weight. I was talking to a gentleman at the gym about my problem, and he informed me that I should be eating more calories, and protein. What do you all think?

Eating more calories will definitely help with overall health, and probably things like energy levels, mood, adherence, etc. But I fail to see how eating more will cause more weight loss.

If you are logging consistently and not seeing the results you expect, my bet is that your estimations are off... you're eating more than you think, burning less than you think, or your TDEE/BMR is different than what you calculated. Or some combination there of.

It isn't uncommon to not see results when you are eating too little as hormones start to interfere with weight loss. Not only that, if it's done over extended periods of time, your metabolism will adapt and become more efficient at burning less calories. So while normally a person could burn 1500 calories through their BMR, they RMR will adapt and burn 900. It actually is not that uncommon. In fact, I saw greater weight loss at 2500-2700 calories than I ever did at 1800 calories. Below is a good article on why huge calorie deficits are not good.



http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

I have been eating 1,200 calories for the past 4 months or so, but I was also inactive for the most part. I recently joined a gym and have been doing an hour of cardio, and an hour of strength training every morning. I was trying to continue eating 1,200 calories on this regimen, but I have lost very little weight. I was talking to a gentleman at the gym about my problem, and he informed me that I should be eating more calories, and protein. What do you all think?

Eating more calories will definitely help with overall health, and probably things like energy levels, mood, adherence, etc. But I fail to see how eating more will cause more weight loss.

If you are logging consistently and not seeing the results you expect, my bet is that your estimations are off... you're eating more than you think, burning less than you think, or your TDEE/BMR is different than what you calculated. Or some combination there of.

It isn't uncommon to not see results when you are eating too little as hormones start to interfere with weight loss. Not only that, if it's done over extended periods of time, your metabolism will adapt and become more efficient at burning less calories. So while normally a person could burn 1500 calories through their BMR, they RMR will adapt and burn 900. It actually is not that uncommon. In fact, I saw greater weight loss at 2500-2700 calories than I ever did at 1800 calories. Below is a good article on why huge calorie deficits are not good.



http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html

I know hormones can wreak havoc in some cases, but I have a hard time believing an obese person at 1200 cals for 4 months has wrecked their metabolism or hosed their hormones.

If your BMR/RMR adjusts, then increasing cals causes a surplus, thus weight gain. It may not be healthy, but purely for weight loss, a cut in cals is still the answer.

I've read the article, but thanks. While I don't like his articles much (style of writing), hard to argue with the information.

I can definitely agree with that.. and at which point I would suggest a blood test to see if there are any other medical issue.