Figuring out calories

MommyLouLous
MommyLouLous Posts: 25 Member
in Motivation and Support
Hi! I've browsed the boards some, and it seems there are mixed views on the amount of calories one should have. I've tried figuring out the TDEE and BMR things, but it just seems unreal to me that I should be eating that amount of calories, especially when MFP has me at 1880.

If I figured the numbers right, my TDEE would be 2810, and my BMR would be 2342 calories. So I should be eating over 2342 calories? If so, why does MFP have me at 1880? I'd just like to make sure I'm doing this correctly.

Thank you for your help.

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Something is wrong with your calculations, there's no way your BMR is over 2300 calories. What did you use to calculate it?
  • MommyLouLous
    MommyLouLous Posts: 25 Member
    http://www.fat2fitradio.com/tools/bmr/
  • AJ_G
    AJ_G Posts: 4,158 Member
    My best guess is that you didn't enter your body fat percentage, which if that is the case, it would have significantly overestimated your BMR. Do you have any estimate of what your body fat percentage is?
  • MommyLouLous
    MommyLouLous Posts: 25 Member
    Yes, I figured it out, but I really hate to post it -- it's so ridiculous. I'm morbidly obese.

    There were two BMRs listed on that site. One was Harris-Benedict Formula (which was the 2342). The other was Katch-McArdle Forumla (which said 1529). Big difference there.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Yes, I figured it out, but I really hate to post it -- it's so ridiculous. I'm morbidly obese.

    There were two BMRs listed on that site. One was Harris-Benedict Formula (which was the 2342). The other was Katch-McArdle Forumla (which said 1529). Big difference there.

    You don't have to be embarrassed, no judgement here. We all came here heavier than we wanted to be, but just that fact that you're here wanting to change is a big deal.

    The Katch McArdle equation is the only real accurate valid equation for figuring out your BMR. It takes body fat percentage into account, which increases accuracy. The Harris-Benedict Formula is notorious for overestimating BMR, and the higher your true body fat percentage, the more it is going to overestimate your BMR since Harris-Benedict does not take any body fat percentage into account for the equation. Go with the Katch McArdle BMR that it provides, and use an activity multiplier to find out your TDEE. Choose one of the multipliers listed that is closest to your life and multiply your BMR by it to find your TDEE:


    1.2 = Sedentary (Desk job, & Little Formal Exercise)
    1.3-1.4 = Lightly Active (Light daily activity & light exercise 1-3 days a week)
    1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
    1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
    1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
  • MommyLouLous
    MommyLouLous Posts: 25 Member
    Wow, thanks! I'm glad I checked on this. I'm 66.3%. Currently 349 lbs., 5.5 feet.

    For the past month, I average walking 2 miles a day (probably 4-5 days a week) with a pace between 3 and 3.5 MPH. I know that wouldn't be much in way of exercise for smaller people, but it is definitely challenging to me, so I'd consider that moderate exercising. (?)

    So if my BMR is 1529 multiply 1.5, it looks like I'm at 2293.5. And I'm supposed to eat between those numbers, if I understand correctly, so it sounds like the 1880 MFP has me at is what I need to stick with.

    Does all of that sound right? I really appreciate your help. Reading some of the threads has scared me into thinking I'm messing up.
  • candylilacs
    candylilacs Posts: 614 Member
    There's a lot of debate on eating your burned calories, but if you want to lose weight you can't eat all of them. So, let's say you eat 2,000 calories and walk for an hour and burn off 300 calories, your net is 1700 for the day. Personally, I think that's a solid number, but some may say to eat an additional 100 calories. On days that you aren't exercising, perhaps you might stick to 1800-1900.

    I would try experimenting with calories and see which works for you. The idea is that you don't feel deprived but also feel that your program is working for you, too.

    Know that my BMI put me in the "Holy Cow!" morbidly obese category before I started losing. I'm around 42 now (although I'm sure I have much more muscle now than fat) and hope to get into the "regular" obese category soon. Man, it's a journey.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Wow, thanks! I'm glad I checked on this. I'm 66.3%. Currently 349 lbs., 5.5 feet.

    For the past month, I average walking 2 miles a day (probably 4-5 days a week) with a pace between 3 and 3.5 MPH. I know that wouldn't be much in way of exercise for smaller people, but it is definitely challenging to me, so I'd consider that moderate exercising. (?)

    So if my BMR is 1529 multiply 1.5, it looks like I'm at 2293.5. And I'm supposed to eat between those numbers, if I understand correctly, so it sounds like the 1880 MFP has me at is what I need to stick with.

    Does all of that sound right? I really appreciate your help. Reading some of the threads has scared me into thinking I'm messing up.

    It's best to eat at TDEE - 20%, which for you would be 1835 calories a day. This is the calorie intake you should be eating every day. Looking at this, you can see that MFP also overestimated your calorie intake, because they gave you 1880 calories to eat everyday before exercise, and the TDEE - 20% includes exercise, and it's below the MFP number. I suggest you set your calorie goal to 1835 calories a day, and DO NOT log any exercise calories, because that will have you eating more than you should. This is just my advice, but feel free to do whatever you'd like. Good luck.
  • AJ_G
    AJ_G Posts: 4,158 Member
    There's a lot of debate on eating your burned calories, but if you want to lose weight you can't eat all of them. So, let's say you eat 2,000 calories and walk for an hour and burn off 300 calories, your net is 1700 for the day. Personally, I think that's a solid number, but some may say to eat an additional 100 calories. On days that you aren't exercising, perhaps you might stick to 1800-1900.

    I would try experimenting with calories and see which works for you. The idea is that you don't feel deprived but also feel that your program is working for you, too.

    Know that my BMI put me in the "Holy Cow!" morbidly obese category before I started losing. I'm around 42 now (although I'm sure I have much more muscle now than fat) and hope to get into the "regular" obese category soon. Man, it's a journey.

    If you go by the MFP default method, you should eat all of your calories back, because your calorie deficit is built into your pre-exercise calories. The problem with MFP, is it determines your calorie goal without taking body fat percentage into account, so it can often overestimate calorie intakes, ESPECIALLY if you have a high body fat percentage
  • MommyLouLous
    MommyLouLous Posts: 25 Member
    Makes sense. Thank you all so much for the assistance. It seems like I'm losing at a much slower rate (maybe 1 lb. a week or so) than I used to be able to, so I thought something must be off. I'll definitely lower my number as suggested. I'm not feeling hungry except late at night, so I'll try saving up a few calories to have an evening snack to help with that.

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