A very interesting and informational read on deficits...

i read it but I'm not sure i understand.. how do i figure out what i should be eating a day?

You are still applying the basic method, eat less than you burn daily, on average.

This helps with making it a reasonable deficit to what you burn.

So you need best accuracy on what you eat side of the equation - so weigh all your foods except liquids that are measured.

Get best estimates for the burn side of the equation, not just exercise but daily life.

Take reasonable deficit based on what you do and amount to lose.

This will help get best estimates, and allow tracking progress. More exercise you do, more the progress will be seen in inches instead of scale. Link at bottom if you don't need the education on BMR and TDEE and why differences.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

I looked at this link and it just confused me. there isn't a simple way to find out?

i read it but I'm not sure i understand.. how do i figure out what i should be eating a day?

You are still applying the basic method, eat less than you burn daily, on average.

This helps with making it a reasonable deficit to what you burn.

So you need best accuracy on what you eat side of the equation - so weigh all your foods except liquids that are measured.

Get best estimates for the burn side of the equation, not just exercise but daily life.

Take reasonable deficit based on what you do and amount to lose.

This will help get best estimates, and allow tracking progress. More exercise you do, more the progress will be seen in inches instead of scale. Link at bottom if you don't need the education on BMR and TDEE and why differences.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

I looked at this link and it just confused me. there isn't a simple way to find out?

No.
Unless you want to pay a lab to monitor you for a 24 hr day for energy burn, and then get your VO2max tested so you can get a nicer HRM setup correctly.
Then you'll have the figures to do this simple.

But you'd still need to log eating as correct as possible.

You want rough ball park results, then go for simple rough ball park setup.

sadly, you want results, you'll need to work to understand. Or spend a lifetime doing this again and again never learning.

Simple depends on person, get it setup right once, and make minor adjustments along the way.
Or basic setup at first, log carefully and note results, and then make adjustments along the way - probably takes longer.

Eat at 10-11 calories per pound of weight, and eat your exercise calories back.
After 4 weeks, see how much you have lost.
Calculate what your TDEE must have been to cause that loss.
Adjust accordingly.

bump

need to read at home...

bump

i read it but I'm not sure i understand.. how do i figure out what i should be eating a day?

You are still applying the basic method, eat less than you burn daily, on average.

This helps with making it a reasonable deficit to what you burn.

So you need best accuracy on what you eat side of the equation - so weigh all your foods except liquids that are measured.

Get best estimates for the burn side of the equation, not just exercise but daily life.

Take reasonable deficit based on what you do and amount to lose.

This will help get best estimates, and allow tracking progress. More exercise you do, more the progress will be seen in inches instead of scale. Link at bottom if you don't need the education on BMR and TDEE and why differences.

http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

I looked at this link and it just confused me. there isn't a simple way to find out?

No.
Unless you want to pay a lab to monitor you for a 24 hr day for energy burn, and then get your VO2max tested so you can get a nicer HRM setup correctly.
Then you'll have the figures to do this simple.

But you'd still need to log eating as correct as possible.

You want rough ball park results, then go for simple rough ball park setup.

sadly, you want results, you'll need to work to understand. Or spend a lifetime doing this again and again never learning.

Simple depends on person, get it setup right once, and make minor adjustments along the way.
Or basic setup at first, log carefully and note results, and then make adjustments along the way - probably takes longer.

Eat at 10-11 calories per pound of weight, and eat your exercise calories back.
After 4 weeks, see how much you have lost.
Calculate what your TDEE must have been to cause that loss.
Adjust accordingly.

Love this. :bigsmile: Classic poor teaching... 'You don't understand because you're not trying. It's NOTHING to do with the way I explained things.'.

If you're explaining something to someone and they don't understand, the problem is with you, not them.

Good read!

Bump

Great read! Thanks

+1 for anything Venuto. Excellent.