Goal custom settings and change daily calorie goal to 1955, carbs 40, prot 30, fat 30, and fiber 30.

I have no idea how to set those settings. But whatever. May I eat more carbs, prots and fats? Or those numbers are maximum? Help...:blushing:

Since the 1470 cals MFP is recommending has not allowed me to lose ANY weight in the three months I tried it (and if this EM2LW group is correct, I can see why I'm constantly hungry because I'm not eating enough!!!) One of my MFP friends suggested I checked this group out and give it a go to see what happens. So, let me see if I have this straight, I went to the scooby calculator site recommended in one of the earlier stickies and this is what I got based on being 5'9", 187lbs using 3-5 hrs per week of moderate exercise (includes weight classes 2x per week, kickboxing 1x per week, and bellydance 1x per week (plus any practicing I'm so inclined to do and any performances) and a 15% reduction:
BMR 1598
TDEE 2477
Daily Calorie Goal 2106
They recommended 30% protein, 50% carbs, and 20% fat
So based on this I eat 2106 cal/day, on days I exercise if I burn more than 508 cals (the difference between the BMR and the DCG) I eat back only the amount over the 508 (so if my workout burns 560 cals, I can eat back only 52 cals) I do have a HRM that I can track my cals burned in my classes.
Do I have it right?

Yes, that's it

Yay! Giving it a try this week, we'll see how it goes!!!!

Bump for later reading

BMR : 1573
TDEE : 2713
TDEE - 15% : 2307

So I'm so posted to eat 2307 calories a day and then not eat back my exercise calories? Is my TDEE supposed to be that high because everyone elses seems lower then that. Just want to make sure I did it right, I got it from scooby.. Still a little confused..

What exercise level did you put in?

You eat your -15% cut, but if you end up burning anymore than 734 a day at the gym etc then you will need to eat back the surplus - as you would then be NET'ing at under your BMR.

great reading and someone here is trying to give this a go.

I am however stuck at the beginning as I cant find the link to custom set my calorie goals, can anyone help me please?

*edit* found it and changed.

Still far from understanding what I need to do - esp with the additional calories burnt by exercise - I often get over 800 cals/day and if I understand right my cut is 1925 and BMR is 1461 so anything over 500 cals should be eaten back too?

My totals are:

BMR 1461
TDEE 2265
TDEE - 15% 1925

Me again..... do I eat at 2265 or 1925?

Crickey I'm scared!!

Eat 1925, unless you exercise so much on a given day that you would end up netting below 1461 (then eat at least enough to net above that). The easiest way to see your net calories, assuming you log all your exercise, is to look at the top of your "My Home" page.

Thanks for explaining.

This is great info...Thanks

I've been struggling to find my new "zone"....getting myself all confused once things stopped working. In reading this, I remember now that this is the post that set it all straight for me a year ago.

Thanks!

Well, I can speak from some personal experience here, I had hyperthyroidism and then had it irradiated so now I am hypo...Kiki is right about foods, I found out the hard way that peanuts and soy products will interfere with your thyroid med uptake if you are on synthroid or some other thyroid replacement therapy. Also, and this was BIG for me, I remember I went to the dr to check my thyroid because I just felt so lethargic, and I couldn't lose weight and she insisted that my levels were in the "range"...WELL, she then called me back and said that I fell closer to the lower end of the range and that some people feel better at the higher and she upped my med...Lord have mercy, I felt life again. So, my current dr is totally aware where I need to fall in the range and I can pretty much now tell him where I am at quite accurately based on how I feel. My dr always runs a full thyroid panel because if they just go off the TSH (and mine runs high) and it is high, they think oh your meds are too high, but they have to look at the whole picture...where do the T3 and T4 fall? So that is something else to consider.

Also, don't take your med with food, it should be on an empty stomach at least half hour before eating and do not eat any diary products within an hour of taking your med. Would you believe I was on the med for over 10 yrs and not one dr told me that. I found that out when they started printing the information labels on the scripts...I found out on the side of a bottle...just UNREAL!!!

Funny story, I got on the soy bandwagon, soy burger, soy this soy that...then I had a peanut thing going on too, oh my, the dry skin, the weight gain, the lethargy hit me like a ton of bricks....Soy and something in the peanut(I totally can't remember now) blocks uptake...so here I am takiung my meds and feeling just horrible. So, after finding that out, I stay away from soy products and limit peanut products. I am sure I just over did it, but I don't want anything to cause me to ever feel like that again.

Anyway, if you are meds and still feeling the effects of it, it is not under control...demand the dr give you a full thyroid panel test and ask him to SHOW you were you fall in the "range". If you are at the lower end then ask him to bump you and test in 6wks to see where you are then because you don't feel well. There is no reason to feel any of the hypothyroidism symptoms.

Wow... just wow!!! I am so glad I took the time to read through this thread and see your response to this! I am almost Hyperthyroid according to my TSH testing, but my Free T3 is very low, so I am on Armour Thyroid to help with that. Took me YEARS to find a dr who looked at the bigger picture and realized that I had hypothyroid symptoms even though my TSH levels looked fine. My condition is called Wilson's Syndrome, or low T3 Syndrome. When I'm not on thyroid pills the difference is HUGE! But lately, I've been feeling like the meds aren't working as well. A light bulb went off when I read your post... I have recently starting eating greek yogurt for breakfast (usually within 30 minutes or less of taking my Thyroid pill). So I am going to start making sure to not have any dairy for at least an hour and see what happens.

I also recently got a fitbit force that tracks all my daily activity and have come to realize that I burn way less calories than any of the TDEE/BMR calculators have me at (probably because of my thyroid issues). Even on my most active days when I get in 10,000 steps (about 5 miles of walking) and do a heavy weight workout, my TDEE comes out to just barely over 1,900 (and that was only one time). It's typically in the 1,800 - 1,850 range.

What the calculator has me at is:
Note** I based my activity level on the fact that I lift heavy weights 3 days per week for an hour and I walk every day between 3 - 5 miles per day on average.

Moderate Activity: (3-5 hrs per week of moderate exercise)
BMR: 1345
TDEE: 2085
15% Reduction: 1772


I use a heart rate monitor and Digifit app and have that linked to my Fitbit and then my Fitbit linked to MFP. All of these tools have shown me that even on my most strenuous workout days I'm not getting to the TDEE above. Most days I'm 1,800 - 1,850 (I've been as low as 1,300 when I was sick and didn't move around too much). And days when I just walk and don't get in as many steps (and don't get my weightlifting workout in) it can range anywhere from 1,350 to 1,600.

I had tried to keep it at around 1,600 calories per day and have not been losing anything. Just gaining and losing the same 3 pounds of water type weight. I've recently dropped it down to about 1,400 calories per day (sometimes a little more and sometimes a little less) and I'm finally starting to see the weight slowly drop down.

It's still very much a learning process for me!!

Oh, and to make things even more interesting and fun (NOT), I was diagnosed as Celiac four years ago and since going gluten free have found multiple other food allergies come up recently (most grains, mushrooms, peanuts, soy). Makes it fun to hit those macros! :-)

TDEE 2039
TDEE -15%


it means im supposed to eat 1733 calories a day?:noway:

Then what should i do? :ohwell:

bumping to read later.