In Place Of A Road Map 3/2013

Quick question, but is there any way to change it so you can record your workout but it won't add to your calories? I still want to record my workouts so I know what I'm doing and when I'm doing it, but if you aren't supposed to eat back those calories i don't want them showing up! Thanks!

Okay so I'm a bit confused. I ran the numbers and came up with 1860 cal/day for lightly active. And 1860 would be considered my TDEE? So now I subtract 20% from 1860? If so, this would bring my daily calories to 1488. I just want to be sure I'm doing that part right.

And then the amount of calories I consume on a given day increases with the calories burned during exercise? So if I burn 200 calories walking then I add 200 to 1488 for a calories total that day of 1688? And I'll still lose weight, lol?

If you did it the way it's explained and if "lightly active" accounts for your workouts and your lifestyle, then I wouldn't "eat back". You would eat the same number every day, and it will average out over workout days and non workout days. What was your BMR out of curiosity.

Sabine I'm not lightly active. I am just starting out but I've been doing at least 30 min of exercise a day including rowing, weight lifting, walking, yoga and soon I'll have a Bellicon rebounder. Once my body adjusts to this level of exercise I'll increase to 60 minutes of aerobics and weight lifting 3-4 times a week.

My BMR according to the Harris-Benedict Formula is 1353 and according to Katch-McArdle Formula it's 1470 (big difference) and according to Scooby's Formula it's 1346 (pretty close to the Harris-Benedict number).

how does this week without working out??
ive set my daily calorie intake on my BMR and if i do work out, i would eat the calories back.. but since i am not working out. what should i do?

Follow Dan's Roadmap and just eat those calories set out in it. No calories earned through exercise? None to eat back!

There are two ways to do the Roadmap:

1. Calculate your exercise for the week into your TDEE and eat those calories every day.
2. Calculate your TDEE as if you were completely sedentary, log all exercise, then eat those calories back.

I do the second option as some weeks I exercise six times, other weeks three. I also do big hikes at the weekend and my calorie burn can wildly vary. I use a HRM to make sure I'm fairly accurate and have to admit I quite like seeing the numbers "earned". It also gives me a bigger incentive to get off the sofa and move my backside if I log then eat back.

Dan: Please do give me a slap if I'm wrong/talking nonsense/you can put it better!

Bottom line - Roadmap works and doesn't feel like a diet. That makes me a happy bunny.

Ok so if I understood this correctly, if I calculate my -20% TDEE from the sedentary number I can still log and eat back my excersise calories?

Okay so I'm a bit confused. I ran the numbers and came up with 1860 cal/day for lightly active. And 1860 would be considered my TDEE? So now I subtract 20% from 1860? If so, this would bring my daily calories to 1488. I just want to be sure I'm doing that part right.

And then the amount of calories I consume on a given day increases with the calories burned during exercise? So if I burn 200 calories walking then I add 200 to 1488 for a calories total that day of 1688? And I'll still lose weight, lol?

If you did it the way it's explained and if "lightly active" accounts for your workouts and your lifestyle, then I wouldn't "eat back". You would eat the same number every day, and it will average out over workout days and non workout days. What was your BMR out of curiosity.

Sabine I'm not lightly active. I am just starting out but I've been doing at least 30 min of exercise a day including rowing, weight lifting, walking, yoga and soon I'll have a Bellicon rebounder. Once my body adjusts to this level of exercise I'll increase to 60 minutes of aerobics and weight lifting 3-4 times a week.

My BMR according to the Harris-Benedict Formula is 1353 and according to Katch-McArdle Formula it's 1470 (big difference) and according to Scooby's Formula it's 1346 (pretty close to the Harris-Benedict number).

If I'm understanding you, then you would "eat back" at least some. I used the "active" multiplier and don't eat back my calories.