Eat More 2 Weigh Less

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Sorry to pester...

chrissy_1987
chrissy_1987 Posts: 56 Member
in Social Groups
...But just after some confirmation please!

BMR = 1944

TDEE = 2673

TDEE - 20% = 2138

Now, today i've just been to the gym and burned 401 cals (exactly. I use a HRM) I know i'm not meant to eat back exercise cals as it's factored into my TDEE but i read on one of the stickies that if you net below your BMR on any given day, you should eat back your cals until you net BMR. Is this right?

If I eat 2138 cals or there abouts today, after my exercise cals my net cals are 1737 which is below my BMR. Should I eat up to 1944cals today?

That being said, there's only around a 200 cal difference between my BMR and my TDEE - 20%, is this right? Or would I be better doing TDEE - 15% (Bearing in mind I have around 75lbs to lose) Will I end up having to eat up to my BMR whenever I exercise more than 200cals?

Argh...my brain hurts! :p

Replies

  • floopysandi
    floopysandi Posts: 138 Member
    You may have to adjust your activity level if you are working out a lot. Mine is actually between the moderate and strenuous levels since I work out, walk and am more active than I thought. Even though I have a desk job, I do other things that bump up my activity level.

    If you are having to adjust your calories to stay over your bmr a lot, then your activity level is probably off. You should at least net your bmr every day. My bmr for example is around 1750, but with daily activities as measured on my bodymedia fit I burn at least 2450 calories on "rest days".

    Watch the youtube faq videos (in the pinned section of the group) for more help. Kiki and Lucia do a great job of explaining it better than I can.
  • ANewLucia
    ANewLucia Posts: 2,081 Member
    First off we really don't suggest 20% because it is just too steep. Five to fifteen percent max. If you are constantly having to eat to get to bmr then your activity level is incorrect.
  • chrissy_1987
    chrissy_1987 Posts: 56 Member
    Huh, wonder where I got 20% from?

    I set my activity level at 1-3hrs light activity a week on the scooby calculator. On any given day I reckon i'm sat on my bum for 8hours out on 16. And the only exercise I get is at the gym, such as today where i did 45 mins and burned 401 cals. Am I actually 3-5hrs moderate activity a week?? I mean, I do 'hope' to get to the gym 3 days a week, but I work shifts and if i dont get to the gym, the best I can hope for exercise wise is a 45 min walk lol

    EDIT to add if i did TDEE - 15% at moderate activity level then I would be eating 2561cals a day....would I be better off doing this?
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Looks like around 2500 is good for you, yes.

    Try the 2500 (ish) and reevaluate in a month or so.

    You can always change something if it isn't working for you. Just wait at least a month to give the process time to work, and be patient with yourself and the path you've set yourself on.

    45 minute brisk walks is still exercise, and would still put you into the moderate activity if you do them 3 times a week.

    Truth be told I'm at 2200 and probably under-eating for my activity level right now, but a hundred or so calories here or there aren't going to make a huge difference, and I'm giving myself a cushion so that if I go 500 over because it's pizza night or whatever, then who cares?

    If you set it as your goal to hover somewhere between BMR and TDEE for the most part, you will be fine and the weight will steadily come off.
  • chrissy_1987
    chrissy_1987 Posts: 56 Member
    Right, I will try 2500 cals for a month then, thank you :) However disconcerting that MFP predicts a weight loss of 0.3lbs a week lol
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Right, I will try 2500 cals for a month then, thank you :) However disconcerting that MFP predicts a weight loss of 0.3lbs a week lol

    Yea well, just remember that MFP will and does have people eating below their BMR. That tells you what MFP knows ... :huh: ... so don't sweat their numbers too much and just use them for calorie input tracking and their food database. MFP is a helpful tool, but it's not a perfect tool. For our purposes it works, though. And, it brings people together to help each other. I really like that part of it. :smile:
  • chrissy_1987
    chrissy_1987 Posts: 56 Member
    Yea well, just remember that MFP will and does have people eating below their BMR. That tells you what MFP knows ... :huh: ... so don't sweat their numbers too much and just use them for calorie input tracking and their food database. MFP is a helpful tool, but it's not a perfect tool. For our purposes it works, though. And, it brings people together to help each other. I really like that part of it. :smile:
    [/quote]

    I have to agree, the forums are fantastic :)

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