The BASIC weight loss strategy. No gimmicks.
Replies
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So simple, isn't it... and yet so hard to do sometimes.
Yep. Simple math. Yet it doesn't take into account variables.
Variables being pizza and my couch.
LOL. love that :drinker:0 -
TDEE - 20% is a good rule.
That other formula only works if someone's goal weight is 170+.
170 * 10 = 1700 (max) - 500 = 1200 (min)
My current goal (to no longer be overweight for my height and build) is 132.
132 * 10 = 1320 (max) - 500 = 820 (min)
But if I set my goal to be 120 (my weight when I graduated from high school), it would be:
120 * 10 = 1200 (max) - 500 = 700 (min)
MFP does not want anyone to eat below 1200 calories per day. The only way to go lower would be to exercise a lot to keep burning calories, but then MFP wants you to eat back at least some of those calories.0 -
I think perhaps you misinterpreted my final comment, or took it out of context. I was refering to the actual function of calorie counting, not the relative ease/difficulty of adhering to "X" number of calories. What is your target loss per week that puts you at 1400 calories? I pretty much have mine set for 1/2 lb/ week. My base mfp number was about 1850 - my TDEE minus 20ish % is 2335. I aim for 2300 to keep it in round numbers. Yesterday for dinner I ate 1/2 a 12" dominos thin crust pizza with pe, saus and veg - and had 4 beers. I was over for the day by 200. So I know I need to make up for that over the next few days.
My TDEE minus 20% is a little over 1400 per day. I think on MFP I put in a target of 1 pound a week, and it has me at 1350. It's low. It sucks. Maybe I am quick to misread peoples' intentions because I am so hungry/angry (hangry?)
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I'm a short girl, though. And fairly sedentary. Need to up my calories out and put on some muscle, then I will be able to maintain at a calorie level that is easy to keep.0 -
What's so hard about monitoring the fuel that drives your body?
Seriously? Maybe it is easy for you, who presumably is allotted more calories, but by your own calculation, I only get to eat about 1400 calories a day. That's HARD.
When a couple bites of cake for a co-worker's birthday takes away at least 1/10th of your entire day's food - that's hard.
When you're jimmying together a "dressing" out of straight vinegar and black pepper at a salad bar to keep your all-veggie and lean protein lunch salad under 300 calories - that's hard.
When you can't enjoy a nice dinner out with friends unless you pretty much fasted all day (or be the friend ordering a side salad, no cheese - I'm sure you'll get invited back) - that's hard.
When you make veggie snack bags for work containing carrots, broccoli, cauliflower, and celery - and run them through MFP to find that at 75 calories each, you've actually made a sizeable dent in your daily calories with vegetables alone - that's hard.
I don't understand this obsessive need to pretend it is super easy to keep calories low. It isn't easy, and that's OK. Why can't we acknowledge that it is easy to understand but hard to do, and it is the only way to lose weight? That it sucks, but if you keep with it, you'll have success?
I think perhaps you misinterpreted my final comment, or took it out of context. I was refering to the actual function of calorie counting, not the relative ease/difficulty of adhering to "X" number of calories. What is your target loss per week that puts you at 1400 calories? I pretty much have mine set for 1/2 lb/ week. My base mfp number was about 1850 - my TDEE minus 20ish % is 2335. I aim for 2300 to keep it in round numbers. Yesterday for dinner I ate 1/2 a 12" dominos thin crust pizza with pe, saus and veg - and had 4 beers. I was over for the day by 200. So I know I need to make up for that over the next few days.
TDEE
I did your little test
My BMR is: 1221 CALORIES/DAY
and TDEE is: 1465 CALORIES/DAY
Thats EXACTLY right... as my age went up.. CALORIES went down to maintain same weight.. simple math.. i get it.... yet those calories in SUGAR or WHITE starch make me hungry.. and when i stick to meat and veggies and fat, same calories - less hungry and no bloating..
AGE.. how fun.. lol0 -
Totally hear ya - I'm just below 5'2 and need very few cals to maintain (1300) so many many less to lose weight, it is very very hard. People that get to eat 1800 plus per day just haven't got a clue ;-)0
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What's so hard about monitoring the fuel that drives your body?
Seriously? Maybe it is easy for you, who presumably is allotted more calories, but by your own calculation, I only get to eat about 1400 calories a day. That's HARD.
When a couple bites of cake for a co-worker's birthday takes away at least 1/10th of your entire day's food - that's hard.
When you're jimmying together a "dressing" out of straight vinegar and black pepper at a salad bar to keep your all-veggie and lean protein lunch salad under 300 calories - that's hard.
When you can't enjoy a nice dinner out with friends unless you pretty much fasted all day (or be the friend ordering a side salad, no cheese - I'm sure you'll get invited back) - that's hard.
When you make veggie snack bags for work containing carrots, broccoli, cauliflower, and celery - and run them through MFP to find that at 75 calories each, you've actually made a sizeable dent in your daily calories with vegetables alone - that's hard.
I don't understand this obsessive need to pretend it is super easy to keep calories low. It isn't easy, and that's OK. Why can't we acknowledge that it is easy to understand but hard to do, and it is the only way to lose weight? That it sucks, but if you keep with it, you'll have success?
Totally hear ya - I'm just below 5'2 and need very few cals to maintain (1300) so many many less to lose weight, it is very very hard. People that get to eat 1800 plus per day just haven't got a clue ;-)0 -
well, to each his own. Not me.
Well my counting odometer indicates to me when I need to change my oil, so personally I'll count till I die. I've done it since I was 19 (and it's much easier with the technology now) and it's kept me quite consistent. If it ain't broke, don't fix it.
To count when you eat cultural comfort foods or to count daily til you die?
I believe it's subjective. Personally for me, I WILL NOT ever deny myself of cultural foods, desserts or eating out. So it makes sense to count when I do this or I'll easily exceed my total calories daily every time. Could I get away from counting, measuring, etc.? Sure I could, but just like spending money, you may sometimes forget the small things and in the end it all adds up.Shouldn't the ultimate goal be: learning to appropriately fuel your body without having to count/weigh/measure?
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I use the "trip meter" on my car when on road trips, or when I'm trying to learn more about my car, but I don't reset it weekly when I refuel for in town commuting.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
well, to each his own. Not me.
Well my counting odometer indicates to me when I need to change my oil, so personally I'll count till I die. I've done it since I was 19 (and it's much easier with the technology now) and it's kept me quite consistent. If it ain't broke, don't fix it.
To count when you eat cultural comfort foods or to count daily til you die?
I believe it's subjective. Personally for me, I WILL NOT ever deny myself of cultural foods, desserts or eating out. So it makes sense to count when I do this or I'll easily exceed my total calories daily every time. Could I get away from counting, measuring, etc.? Sure I could, but just like spending money, you may sometimes forget the small things and in the end it all adds up.Shouldn't the ultimate goal be: learning to appropriately fuel your body without having to count/weigh/measure?
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I use the "trip meter" on my car when on road trips, or when I'm trying to learn more about my car, but I don't reset it weekly when I refuel for in town commuting.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
And that's cool too.
cheers0 -
Yup, for me it's been much easier these last 12 years to make small subtle changes in *how* I eat and to be as physically active as possible, with good lean body mass, rather than counting, weighing, and measuring. To me daily counting isn't sustainable.
well, to each his own. Not me.
Well my counting odometer indicates to me when I need to change my oil, so personally I'll count till I die. I've done it since I was 19 (and it's much easier with the technology now) and it's kept me quite consistent. If it ain't broke, don't fix it.
To count when you eat cultural comfort foods or to count daily til you die?
I believe it's subjective. Personally for me, I WILL NOT ever deny myself of cultural foods, desserts or eating out. So it makes sense to count when I do this or I'll easily exceed my total calories daily every time. Could I get away from counting, measuring, etc.? Sure I could, but just like spending money, you may sometimes forget the small things and in the end it all adds up.Shouldn't the ultimate goal be: learning to appropriately fuel your body without having to count/weigh/measure?
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
I use the "trip meter" on my car when on road trips, or when I'm trying to learn more about my car, but I don't reset it weekly when I refuel for in town commuting.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
And that's cool too.
cheers0 -
If it works, no need to fix it. I'm just happy with new technology, inputing it on my phone is MUCH better, faster and easier than when I had to write stuff down in a journal. Takes but a minute or less to log a meal and easy to assess my macro/micronutrients rather than reading a bunch of labels from before.Yup, for me it's been much easier these last 12 years to make small subtle changes in *how* I eat and to be as physically active as possible, with good lean body mass, rather than counting, weighing, and measuring. To me daily counting isn't sustainable.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
oh LORD yes.
If it works, no need to fix it. I'm just happy with new technology, inputing it on my phone is MUCH better, faster and easier than when I had to write stuff down in a journal. Takes but a minute or less to log a meal and easy to assess my macro/micronutrients rather than reading a bunch of labels from before.Yup, for me it's been much easier these last 12 years to make small subtle changes in *how* I eat and to be as physically active as possible, with good lean body mass, rather than counting, weighing, and measuring. To me daily counting isn't sustainable.
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
I've done it without "TDEE".
Still keeping at it since drama made me gain 8 lbs back last month.0 -
Okay. I'll look into it. Thank you. I always prefer getting what i need from healthy food but the potassium just seems impossible....0
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Okay. I'll look into it. Thank you. I always prefer getting what i need from healthy food but the potassium just seems impossible....
There is quite a bit of potassium in white potatoes, salmon, avocado and plain yogurt if you like/eat any of those. Also, I drink low sodium V-8 juice (I prefer Spicy) and it is really high in potassium (820 mg per 8 oz cup) but the potassium/sodium ratio is not as good as some other foods (6 to 1). I just like V8 juice and it is satiating for me.
There is a chart that you might like that shows the potassium/sodium ratio here: http://www.health.harvard.edu/newsletters/Harvard_Heart_Letter/2011/September/sodium-potassium-together-influence-heart-health0 -
Calorie for calorie, without having to spend a lot of time hunting it down, spinach is a great source of potassium. Raw or cooked.Okay. I'll look into it. Thank you. I always prefer getting what i need from healthy food but the potassium just seems impossible....
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Question - what if you've already met your calories for the day and you still feel hungry?? Drinking tons of water and still hungry? Then what?
Depends what time of day it is. Can I get through until bedtime or am I going to faint at work?
When this happens I go for low cal high nutrient foods, usually spinach or broccoli. Seriously, go eat three cups of broccoli (~100 calories),keep drinking your water, and tell me you are hungry. You may not be satisfied, but you will not be hungry.
Then tomorrow, plan ahead. Cutting calories isn't fun, but it shouldn't be painful. Hope this helps a little.0 -
Bump!0
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Okay, this is killing me. I have consistently stayed under 1300 calories since I've started tracking (about 3 mos). I actually went over for the first time about 3 days ago (around 1350).
I have been stalled for almost 3 weeks, no budging of the scale, yet more important not budging of inches! I do NOT eat back my exercise calories, and do lifting 4 days a week, followed by 25-30 minutes of cardio. The fifth day I do cardio and abs.
I was trying for a pound a week but obviously that wasn't working (My friends on here kept telling me to up my calories) so I changed it to 1/2 a pound and my calories are now 1490. My TDEE -20% is 1650.
So I'm supposed to eat more and suddenly this will start working? Which one of these is my magic number??0 -
So simple, isn't it... and yet so hard to do sometimes.
Yep0 -
Okay. I'll look into it. Thank you. I always prefer getting what i need from healthy food but the potassium just seems impossible....
Realize that MFP entries don't always record potassium. For instance, grapes are a great source. Check out all the grape entries.
This means that, if you're hitting about half your RDA, you're probably getting all of it
Turkey is a good source as well.0 -
Okay, this is killing me. I have consistently stayed under 1300 calories since I've started tracking (about 3 mos). I actually went over for the first time about 3 days ago (around 1350).
I have been stalled for almost 3 weeks, no budging of the scale, yet more important not budging of inches! I do NOT eat back my exercise calories, and do lifting 4 days a week, followed by 25-30 minutes of cardio. The fifth day I do cardio and abs.
I was trying for a pound a week but obviously that wasn't working (My friends on here kept telling me to up my calories) so I changed it to 1/2 a pound and my calories are now 1490. My TDEE -20% is 1650.
So I'm supposed to eat more and suddenly this will start working? Which one of these is my magic number??
Are you weighing your food? The most likely culprit is logging inaccurately.0 -
Bumping so more people see.
I like this video on the importance of weighing foods:
http://www.youtube.com/watch?v=JVjWPclrWVY
This is so true.0 -
I'm sure you got my PM's on this. Let me know if you didn't.Okay, this is killing me. I have consistently stayed under 1300 calories since I've started tracking (about 3 mos). I actually went over for the first time about 3 days ago (around 1350).
I have been stalled for almost 3 weeks, no budging of the scale, yet more important not budging of inches! I do NOT eat back my exercise calories, and do lifting 4 days a week, followed by 25-30 minutes of cardio. The fifth day I do cardio and abs.
I was trying for a pound a week but obviously that wasn't working (My friends on here kept telling me to up my calories) so I changed it to 1/2 a pound and my calories are now 1490. My TDEE -20% is 1650.
So I'm supposed to eat more and suddenly this will start working? Which one of these is my magic number??
A.C.E. Certified Group Fitness and Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Bump0
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I think perhaps you misinterpreted my final comment, or took it out of context. I was refering to the actual function of calorie counting, not the relative ease/difficulty of adhering to "X" number of calories. What is your target loss per week that puts you at 1400 calories? I pretty much have mine set for 1/2 lb/ week. My base mfp number was about 1850 - my TDEE minus 20ish % is 2335. I aim for 2300 to keep it in round numbers. Yesterday for dinner I ate 1/2 a 12" dominos thin crust pizza with pe, saus and veg - and had 4 beers. I was over for the day by 200. So I know I need to make up for that over the next few days.
My TDEE minus 20% is a little over 1400 per day. I think on MFP I put in a target of 1 pound a week, and it has me at 1350. It's low. It sucks. Maybe I am quick to misread peoples' intentions because I am so hungry/angry (hangry?).
I'm a short girl, though. And fairly sedentary. Need to up my calories out and put on some muscle, then I will be able to maintain at a calorie level that is easy to keep.
I don't see a ticker that outlines your goals as far as weight is concerned, but your profile has a goal of "30 before 30" so the choice is yours. If you reset to 1/2 lb per week you get another 250 calories/day. If you do exercise - even a nice long walk in the evening/ morning - you will have even more calories available.
As with the poster who doesn't want to count calories - to each their own. Find what works for you and stick to it. I'm lucky - it's only taken me 52 years! 0 -
Ok I think this answered my listed question right before I was bombed by the Indian love doctor and supplement scammers.
Cheers!!!0 -
;(@&0
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Multiply your goal weight by 10 and this will be your maximum number of calories allowed in a day. Subtract 500 from your maximum daily calories and this will be the minimum allowed.
800-1300 calories a day? Yikes. No thank you. I'll stick with the other guy - 1400 is hard, but your thing is impossible
Good lord you are whiney. Sorry to say but it's true. First somebody asks what is so hard about paying attention to how much fuel you put in your body and you go off on this rant about how hard 1400 calories a day is which has nothing to do with what she said. Now you are complaining about these numbers? I think it's actually pretty reasonable for weight loss and MFP seems to agree. My max should be 1350 kcal/day and MFP says around 1328. My minimum would be 1100 or so. Very resonable. I only eat when my body tells me I am hungry and yesterday I came in just short of 1,000 kcal. My point is I'm not sure what your whining is about. If 1,400 kcal/day is hard, you may want to look at the foods you are eating and find more nutrient dense foods. When I am eating clean, healthy foods, I have a hard time finding 1,300 calories to consume each day. In fact last night for dinner I ate too much at once and I felt like a pig afterwards. When coworkers bring in cake, I don't have any. If I were too, who cares? Going a few hundred calories once in a great while won't ruin all the work you have done. It's actually good to keep your metabolism going and can speed it up.0 -
Multiply your goal weight by 10 and this will be your maximum number of calories allowed in a day. Subtract 500 from your maximum daily calories and this will be the minimum allowed.
800-1300 calories a day? Yikes. No thank you. I'll stick with the other guy - 1400 is hard, but your thing is impossible
Good lord you are whiney. Sorry to say but it's true. First somebody asks what is so hard about paying attention to how much fuel you put in your body and you go off on this rant about how hard 1400 calories a day is which has nothing to do with what she said. Now you are complaining about these numbers? I think it's actually pretty reasonable for weight loss and MFP seems to agree. My max should be 1350 kcal/day and MFP says around 1328. My minimum would be 1100 or so. Very resonable. I only eat when my body tells me I am hungry and yesterday I came in just short of 1,000 kcal. My point is I'm not sure what your whining is about. If 1,400 kcal/day is hard, you may want to look at the foods you are eating and find more nutrient dense foods. When I am eating clean, healthy foods, I have a hard time finding 1,300 calories to consume each day. In fact last night for dinner I ate too much at once and I felt like a pig afterwards. When coworkers bring in cake, I don't have any. If I were too, who cares? Going a few hundred calories once in a great while won't ruin all the work you have done. It's actually good to keep your metabolism going and can speed it up.
Everybody's calorie needs are different. My maintenance calories are around 2200 and I cut at 1850-1900. No amount of "clean" (whatever that means today) eating would make 1400 calories anything but a starvation diet for me.0 -
The D.E.A.N approach..Step 1: Decide what your target weight is going to be, use the BMI calculator to help but YOU decide what your goal weight should be. Multiply your goal weight by 10 and this will be your maximum number of calories allowed in a day. Subtract 500 from your maximum daily calories and this will be the minimum allowed.
Hmmm - lets see. Goal 95kg. Between 450 and 950 calories per day. Yow.
Oh - what do you say? In retro IMPERIAL units? Really!?
click click...
Between 1590 and 2090 calories per day.
Sounds too much for me?
Steve0
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