is their someone who can help me get started
Options
gracecitrowske
Posts: 10
im 5'5 weigh 180 i would like to be 140. im new here and not sure what my calorie count a day should be at.
0
Replies
-
Read all of the pinned topics at the top of the discussion page. "TOPIC: TDEE & BMR: What they are and what to do with them" will help you get your numbers.
The Eat More 2 Weigh Less website has excellent information and a starter package.
Once you go through both of these resources, come back and post your questions. I am still in reset, but the moderators in this group are awesome. They will respond to your questions and cheer you on every step of the way.
Welcome to the group!!0 -
The first two pages of this group contain loads of information to get you started.
I read nearly every sticky thread and watched the videos and learned as much as I could from there. Then I asked questions and the knowledgeable ones here showed up to answer them. :laugh:
Go to heybales' profile and download the spreadsheet referenced there to your computer and fill it out.
http://www.myfitnesspal.com/heybales
Then read this post:
http://www.myfitnesspal.com/topics/show/680246-tdee-bmr-what-they-are-and-what-to-do-with-them
That should get you started.
Edit: Yeah, so what jbnl1991 said! :happy:0 -
ok thanks! i calculated my bmr 1634, tdee 2246, 20% 1797, so i would set my calories to 1634 a day correct?0
-
No, you do not want to set your calories to 1634 (which is your BMR). Depending on your dieting history you want to eat anywhere between your TDEE 2,246 (if you need to do a reset) down to a 15% cut which would be 1,909. EM2WL does not recommend more that a 15% cut off of TDEE. What has your dieting history been?0
-
If your TDEE includes your exercise and you want a 20% cut, set your calories at 1797 and do not eat back your exercise calories. Many people log their exercise but just burn 1 calorie so their macros and daily calorie goal aren't changed.
Since your cut of 1797 isn't too far above your BMR of 1634, keep a close eye on your calorie burns. You should never net less than your BMR of 1634.
Someone with more experience might chime in with a recommendation for a smaller cut. I am not that much of an expert, yet.
eta: Anitra chimed in before me!0 -
well i am a type 1 diabetic and have gluten allergy, other then the gluten allergy ive never dieted or really kept track of my cal intake.0
-
i did go ahead and change my cal to 1797, 20% intake, if i want to lose more weight faster and kick up my exercise level i shouldnt need to eat back those cal unless the net is under my bmr correct?0
-
The difference between your 20% cut and BMR is just only 163 calories, so almost any exercise is going to put you below BMR. As you will discover by participating in this group, a bigger cut does NOT result in more weight lost.
Since you haven't ever logged your food, why don't you just log for week and eat as you have been? It will give you a good idea if you have been under eating and in need of a reset.0 -
ok ive got it set to 1909 cal, I have my boxing class today which burns about 800 cals, should I eat those cals back? I know before I started mfp I wasn't eating enough cals.0
-
ok ive got it set to 1909 cal, I have my boxing class today which burns about 800 cals, should I eat those cals back? I know before I started mfp I wasn't eating enough cals.
So you used TDEE level of Lightly Active, only exercise 1-3 hrs weekly is it?
So tomorrow will be no workout, and yesterday was not?
Then you would not eat those calories back because you included it in the estimate, and 48 hrs balances out nicely.
If you were not honest with your activity level and still trying to play it on the safe side, then that is not correct, you likely picked the wrong level. 3-5 hrs is Moderately Active, and that is on top of a truly sedentary lifestyle otherwise. So no walking the dog daily, no kids, bump on the log outside exercise.0 -
Oh i see yeah i will change that to.moderate and go off ny tdee cut0
-
So now im set to 2152 on mfp. and i wontt need to eat back my cals of im only working out 2 times a week0
-
i did go ahead and change my cal to 1797, 20% intake, if i want to lose more weight faster and kick up my exercise level i shouldnt need to eat back those cal unless the net is under my bmr correct?
Hello,
The whole point of EM2WL is NOT to lease weight quickly, because that's how you wreck metabolism and gain it all back. This is a lifestyle adoption, not a short term diet. So while you do want to be at least at you BMR your best place is further above your BMR. Don't take more than a 15%-20% cut. If you work out harder and exercise more than usual then it is prescribed that you eat more so that your deficit is never more than 20%. If you "want to lose more weight faster and kick up my exercise level" then EM2WL is not for you. Then you're just back at low cal dieting, yo yo up and down. Good luck and be patience "trust the process". 0 -
yeah I do agree I want this to be a lifestyle change but I know it will be a little hard cutting down my cals, so I will net my tdee with 15% cut. thanks everyone!0
-
Might confirm those terms and usage.
MFP default usage is NET - you eat back exercise calories because they don't account for any until you do it and log it.
The TDEE Deficit method you are doing is GROSS, not net - you include in your TDEE estimate your planned exercise and daily life, and you eat that deficit number daily. Exercise as already included can be logged as normal, but you know what to eat to, or log as 1 calories to not mess up your Macro goals.
If you do more than your planned exercise that led to picking Moderate level, then you eat those calories back with same deficit %.
If you miss a planned workout, skip 100 calories per hr for that day. If you make it up, eat 100 more that day.
In other words, you would NOT net your tdee with 15% cut. You would gross daily your TDEE with 15% cut.0
This discussion has been closed.