Maintenance Kcal plus Regular Exercise but Sedentary Job?

matthewstonesax · July 2013

Hi all, I've managed to do very well with MFP, losing one heck of a lot since last September. I've gone from 232lbs down to 166lbs, I'm an athletic/slight build 6'3 man. I'm 44, throughout my 20's I was about 165lbs, was a competitive runner so had no problem keeping that light.

I have a problem now with what to set my daily calories at. 7 weeks ago I was 170lbs and was happy to stay that way, so I set my daily intake to maintain, about 2200 calories. I have over eaten most weeks (from 250 to 570 kcal) yet I have lost 4lbs in those weeks (I'm not complaining...although people are saying I'm too thin now...BMI of 20 something...maybe....

I run four times a week, about 15 miles in total, I enter those calories in, and I eat them back. I have a good hrm watch with gps and it's calorie burn is about the same as MFP

My day job is very sedentary, either driving all day or sat at a desk. I'm a bit of a tigger otherwise, I never really sit still, but if you asked me what I actually did I'd struggle to tell you.....potter mainly! I play the saxophone a lot, and I even calculate a calorie burn for this if its say a 2hr gig ( yes....there is an exercise in mfp for horn playing! :-))

So, question is (at last) is my BMR higher than sedentary because I excercise and do a lot of stuff outside my job? I thought to idea was that you add and consume your excercise calories, so if I enter active as my lifestyle..... Then I won't be able to put exercise in? Confused........all help welcome please!!

matthewstonesax · July 2013

By the way, I add everything I do, walking, gardening, cleaning etc as cardio.....and eat it back. Thanks. For the entire weight loss period I've always lost more than it said I would, easily half a pound a week.

jwdieter · July 2013

Revise your activity level to 250 cals/day higher. Probably slightly active would do that.

psuLemon · July 2013

^agree with that. If you are still losing weight, you are burning more calories than you think or your weekends are making up for your week. 2200 calories seem low for a tall man to maintain. I am 190, 5'11, 30 with a desk job and workout 6 hours a week and I cut at 2500 and maintain at 3000

matthewstonesax · July 2013

Thanks! I will do that, I've resisted so far because it seems like cheating, but I know BMR calculators are not that accurate, and as I'm always fidgeting and on the go, I guess my Sedentary is Lightly Active. It goes from 2150 up to 2320 so that's 1190 calories a week. I've been losing half a pound a week so that's 1750 kcal (3500kcal per lb lost?) so I'll see how I get on. I'm also doing a fair amount of strength work, but I don't add any calories for that. Thanks again!

psuLemon · July 2013

Thanks! I will do that, I've resisted so far because it seems like cheating, but I know BMR calculators are not that accurate, and as I'm always fidgeting and on the go, I guess my Sedentary is Lightly Active. It goes from 2150 up to 2320 so that's 1190 calories a week. I've been losing half a pound a week so that's 1750 kcal (3500kcal per lb lost?) so I'll see how I get on. I'm also doing a fair amount of strength work, but I don't add any calories for that. Thanks again!

Why don't you start with just eating 2400 calories a day for a month and do not even worry about tracking exercise. If you lose weight, add more calories, if you gain, slightly lower calories.

kevinjb1 · July 2013

Strength training burns calories also and there is a catagory for that in the MFP cardio database. It's not very much, but it could be contributing to your weight loss. If you are doing circuit training and getting your heart rate up then you'd be suprised at how much you can burn.
If you are hoping to gain some muscle then you need to start eating even more becuase you can't gain muscle without eating above your TDEE (or at least that's how I understand it). So up your protein totals so you body can build muscle.

matthewstonesax · July 2013

Thanks! I will do that, I've resisted so far because it seems like cheating, but I know BMR calculators are not that accurate, and as I'm always fidgeting and on the go, I guess my Sedentary is Lightly Active. It goes from 2150 up to 2320 so that's 1190 calories a week. I've been losing half a pound a week so that's 1750 kcal (3500kcal per lb lost?) so I'll see how I get on. I'm also doing a fair amount of strength work, but I don't add any calories for that. Thanks again!

Why don't you start with just eating 2400 calories a day for a month and do not even worry about tracking exercise. If you lose weight, add more calories, if you gain, slightly lower calories.

That would be a good idea, but I find the calorie aspect of long runs very motivating, 600kcals can buy you a bit of fun :-) I'd also end up a bit tired when I do these sessions, I really need to make sure I eat it back pretty quickly......

matthewstonesax · July 2013

Strength training burns calories also and there is a catagory for that in the MFP cardio database. It's not very much, but it could be contributing to your weight loss. If you are doing circuit training and getting your heart rate up then you'd be suprised at how much you can burn.
If you are hoping to gain some muscle then you need to start eating even more becuase you can't gain muscle without eating above your TDEE (or at least that's how I understand it). So up your protein totals so you body can build muscle.

Thanks, I'm doing about 150 push ups every other day, I'm pleased with the improvement in definition, I've just started some bicep curls too. My running takes good care of my legs, and I'm lucky to have good abs from playing the sax (you would'nt believe what a work out that gives them, I essentially hold my breath for up to a minute for an hour a day...at least!)

psuLemon · July 2013

Strength training burns calories also and there is a catagory for that in the MFP cardio database. It's not very much, but it could be contributing to your weight loss. If you are doing circuit training and getting your heart rate up then you'd be suprised at how much you can burn.
If you are hoping to gain some muscle then you need to start eating even more becuase you can't gain muscle without eating above your TDEE (or at least that's how I understand it). So up your protein totals so you body can build muscle.

Thanks, I'm doing about 150 push ups every other day, I'm pleased with the improvement in definition, I've just started some bicep curls too. My running takes good care of my legs, and I'm lucky to have good abs from playing the sax (you would'nt believe what a work out that gives them, I essentially hold my breath for up to a minute for an hour a day...at least!)

Keep in mind that if you start weight training will significantly improve your running, especially lower body weight training. You can get a lot stronger when you are lifting a lot more than your body weight. In fact if you looked at 1RM, I doubt running will make you much stronger. Yes, your legs will become more efficient (faster and have more endurance) but the ability to lift more won't be much greater (at least I would suspect).

AJ_G · July 2013

Your BMR is independent of your activity level or exercise. Your NEAT(Non-exercise associated thermogenesis) is what is referred to as your activity level during the day(sedentary, lightly active, moderately active, hightly active). It is possible that you are lightly active instead of sedentary. All of this is really irrelevant though. As the other poster said, finding your true TDEE is trial and error. Eat at a certain calorie intake for a minimum of two weeks and watch your weight. Keep adjusting calorie intake until you find an intake at which your weight remains constant.

Maintenance Kcal plus Regular Exercise but Sedentary Job?

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