so many calories left for my day...

TDEE stands for Total Daily Energy Expenditure pretty much that site I said to look at will give you your bodyfat and then you will take that and add it to the Calories and Basal Metabolic Rate I follow this... It was made by Three people on MFP ( helloIamDan, PU and Heybales)...you will choose what category you are and then go from there to what they say. MFP is allowing you to eat your calories back as its knocking you WAY lower than your BMR they had me at 1,000 deficit and IPOARM has me at 771 deficit which is 1.5lbs a week, but with my body its burning it quicker which isn't bad either. SO I mean take a look and decide if you want to do it

This is summary and outline of IPOARM(In Place Of A Road Map Version 3)

1. Calories
Calories are a unit of measurement. How an inches measure distance, pounds measure weight, calories measure energy.

2. Weight loss
Your body uses calories every second of the day; this is energy you’re burning. If you eat eat the amount of calories your body burns you will maintain your weight. If you eat less than your body burns there is not enough energy to support your weight so your body has to shrink (lose weight). If you eat more than what you’re burning your body will store it. You will weigh more.
To lose weight you must burn more than you consume.(Take note how it says nothing about food choices, it’s about calories).

3. TDEE(Total Daily Energy Expenditure)
This is how many calories you burn per day. If you eat at your TDEE you will maintain weight, you won’t gain or lose.

4. BMR(Basal Metabolic Rate)
This is your BASE metabolic rate, this means this is the bare minimum of your metabolic rate. This is what you would burn if you where in a coma.

5. Body Fat %
This is just the percentage of fat on your body. If you weigh 200lbs and have 100lbs of fat, you have 50% body fat. Pretty simple.

6. Eat at a moderate deficit.
1. Moderate Deficit(fat loss)
2. Large Deficit(stall out/muscle mass loss)
3. Starvation (Mostly muscle mass loss, some fat) This is usually defined of a diet around 800 calories a day.

7. Setting everything up.
1. Determine Body fat %.
Know your body fat %, you need a tape measurement for this. If you don’t have a tape measure, skips this part(go to step 2). It’s recommended to know it because your calculations would be more accurate. Go to: http://www.fat2fitradio.com/tools/mbf/ obviously enter your data.

2. Calculate your BMR
Go to: http://www.fat2fitradio.com/tools/bmr/ then enter your data, where it says “Enter Goal Weight” enter your current weight. On the next page it will show 2 BMR calculations.


If you entered your body fat, use the “Katch-McArdle Forumla” as your BMR. If you didn’t enter your body fat use the use the “Harris-Benedict Formula” as your BMR. If you’re using the “Harris-Benedict Formula” Your TDEE will be displayed under “daily calories” skip to step 4(calculate a deficit) if you’re using the “katch-McArdle Formula” continue to step 3.

3. Calculate your TDEE(if you’re using Katch-McArdle Formula)
Multiply your BMR by one of the numbers below based on your activity level.

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

4. Calculate a deficit
Remember if you don’t eat enough you will stall out and risk losing muscle mass. Most people recommend eating at minimum your BMR and lower than TDEE.
If you know your bodyfat go by this chart.

Men Categories
Category 1: less than 15% body fat.

 Category 2: 16-25% body fat 

Category 3: 26 > body fat 



Women Categories

Category 1: Less than 24% body fat. 

Category 2: 25-35% body fat 

Category 3: 35% > body fat.

If you don’t know your body fat go by this chart
Category 1: Less than 15lbs to lose.
Category 2: 15 -30 lbs to lose.
Category 3: 30+ lbs to lose.

Below is the formula to calculate your deficit.
Category 1 = multiply TDEE by .90
Category 2 = multiply TDEE by .85
Category 3 = multiply TDEE by .80

8. Macro nutrient intake

Priorities:
• Hit your calorie goal
• Hit your protein goal
• Hit your fat goal
• Hit your carb goal

9. Macro nutrient intake
I’ll just make it simple, use the excel sheet, it will calculate things out for you. Just enter your TDEE, weight, and body fat% Up on the left hand corner it will say “file” click on that, then click on “download.” Under fill there will be a little arrow pointing down, click on that, that will download the file as well.
https://docs.google.com/file/d/0B2MlEgY5q9lgTk1abHJsMElONlE/edit?usp=sharing

10. Extras
Heybales Spreadsheet: https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE

IPOARM GROUP: http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map
IPOARM Forum topic: http://www.myfitnesspal.com/topics/show/937712-in-place-of-a-road-map-ver-3-0

When it comes to eating healthy its alright to go a little over your calories, how many calories are you allowed? have you figured out your Body fat? Bmr? Tdee? If not i would suggest doing these as what MFP is recommending is WAY low to what you should be eating! I just switched mine to eat more calories and drink cucumber and lemon water and I lost 5.4lbs!! mind you it was the 5 I gained back but still a loss!! I would suggest checking this out and doing it! its what I did and its helped me http://www.fat2fitradio.com/tools/

This is wrong. A calorie is a calorie whether it's from a piece of broccoli or a burger from Mcdonald's. (In regards to weight loss/weight gain NOT long term health-I am in no way promoting an unhealthy lifestyle).

When it comes to eating healthy its alright to go a little over your calories, how many calories are you allowed? have you figured out your Body fat? Bmr? Tdee? If not i would suggest doing these as what MFP is recommending is WAY low to what you should be eating! I just switched mine to eat more calories and drink cucumber and lemon water and I lost 5.4lbs!! mind you it was the 5 I gained back but still a loss!! I would suggest checking this out and doing it! its what I did and its helped me http://www.fat2fitradio.com/tools/

This is wrong. A calorie is a calorie whether it's from a piece of broccoli or a burger from Mcdonald's. (In regards to weight loss/weight gain NOT long term health-I am in no way promoting an unhealthy lifestyle).

how am I promoting an unhealthy lifestyle, yes a calorie is a calorie but I am talking about fruit and veggies, when it comes to that its not even that bad, I am not in anyway saying go eat a big mac with fries and a soda and not count it, that would be WRONG I am say what a nutritionist has informed me of and this is what they have told me. So I will be using the whole list of FREE FOOD they have provided me, which is all veggies and some fruit that If I want to I can eat all day long, so a trained doctor of sorts is wrong? okay

Also I am doing this because I have plateaued for 3 weeks, I changed to this and well it speaks for itself to loose weight on it, take it or leave it just my opinion

I have a whole list of FREE FOOD which is all veggies and some fruit that If I want to I can eat all day long, so a trained doctor of sorts is wrong? okay

Yep. If they've told you that then they're wrong.

Of course that's probably not exactly what they told you...

your opinion, but I don't pay for doctors not to listen to them .

No. It's a FACT. The fact is that vegetables and fruits (especially fruits) have calories. Calories count. It doesn't matter where you get them from. Shame really, I'd be thin as a rake if my fruits and veg were calorie free.

Just eat some cake. Or eat less for this one day. It really doesn't matter.

This^^^

Could be good to eat the cake. but then if you have an issue with junk food could make you binge eat.

never said they didn't have calories, I said I eat them as my free food because the free food ones I am allowed to eat are no higher than 30 calories. but whatever, I thank you for telling me what I did wrong and sorry I didn't word it better.

What I am doing is over riding what MFP is trying to have me do for calories and fat and protein and carbs and doing what my Nutritionist is saying is a healthier way to loose weight for me. Like I am a heavier girl as you can tell from my tracker. When I did the way MFP wanted me to do I was loosing 10lbs a week, even tho I had it set for 2lbs a week (1600 cal). My nutritionist said this was horrible for my body and has me on like the diabetic diet, but only following their booked information they have. Like I can still eat junk food if I want too but when it comes to the FREE FOODS its like cucumbers, okra, lemons, watermelon and pretty much any fruits and veggies you can think of. Minus like the HIGH sugar ones like cantaloupe and honeydew melon and so on.

Thats why I was stating, that if your going over but have a ton of fruit or veggies in a day not to worry as they will flush from your system better than a chicken would as it has fat and so on.. I guess I didn't just explain it as an opinion which made people say what they did. *shrugs* just trying to help but I guess next time I will keep it to myself.

I must be really really thick because i still dont know what a free food is...

All calories are not equal. 1200 calories of cupcakes does not equal 1200 calories of celery...

100% true

Excess intake of calories makes you to face obesity problems. It would be better if you follow certain plan for intake of calories. It is tough to protect us from obesity problems. I had faced it.

You won't insta-diiee if you eat under randomly one day, just like the world won't end if you go over.