Are the calculators right? Or am I an alien?
Ddsb11
Posts: 607 Member
All the calculators have different BMR and TDEE suggestions. Some have me as low as 1200cals others at 1500 to lose weight. I've been logging my macros for a month, and calories for much longer. Have lost nothing, if anything I go up and back to normal never lose. At 1200 I end up binging eventually. I'm trying to do it the right way! I'm at about 1350cals now with no weight loss. Exercise has really no bearing on my weight loss. How do you know what to do? If I reduce cals I'll binge, but I'm not losing at 1350.
Stats:
5'5"
135 (but bf is around 24% not 21)
1350 cals
Lightly active
I just don't want to continue to do something that isn't benefitting me or helping me reach my goals eventually.
Help!
Please no remarks on being in the healthy range. I'm not okay having a muffin top for someone to just tell me not to worry about it. I'm busting out of my clothes. Anyone in my situation before who has found a solution please respond.
Appreciate you!
Stats:
5'5"
135 (but bf is around 24% not 21)
1350 cals
Lightly active
I just don't want to continue to do something that isn't benefitting me or helping me reach my goals eventually.
Help!
Please no remarks on being in the healthy range. I'm not okay having a muffin top for someone to just tell me not to worry about it. I'm busting out of my clothes. Anyone in my situation before who has found a solution please respond.
Appreciate you!
0
Replies
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Set mfp to lose 0.5lbs per week.
Weigh all your food with scales
Do some strength/resistance training0 -
when did you begin weighing your food?0
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Eat at 1250 then. You'll not binge but lose wt at the same time.0
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endlessfall16 wrote: »Eat at 1250 then. You'll not binge but lose wt at the same time.
That's not much different. I'm trying to prevent hunger to the point of overrating by the end of the week and ruining all my hard work. If I increase my exercise I get more hungry and my diet is really where I get weight loss results. I exercise for health not weight loss.
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You want to lose about 13 lbs. With that goal in mind, it's advisable to set your weight loss goal to 0.5 lb/week.
At that rate, it's imperative to weigh your food because even a small miscalculation can negate your weight loss for the week.
Even pre-measured foods are inaccurate if you rely on the packaging data. Try weighing your food and logging everything.0 -
msalicia07 wrote: »
labels are often wrong. you have to weigh your food.0 -
Ok, I'll get a scale as soon as I can since that seems to be the missing link so far. But I should be losing at 1350 with lightly active (3-5 hours light exercise per week) right?
Oh and I'm a 34/f
Thanks for the responses!!0 -
Tomk652015 wrote: »msalicia07 wrote: »
labels are often wrong. you have to weigh your food.
Exactly. The gram weight on packages can be far off from the actual weight. For example, I ate a Trader Joe's Fruit and Nut bar that gave the nutritional facts for 40 grams, but my bar was 50 grams which added an extra 50 calories. Couple that with the fact that most nutritional labels are rounded to begin with and that's even more extra calories to consider. Everything must be weighed when you're trying to lose vanity pounds if you want the utmost precision.0 -
msalicia07 wrote: »Ok, I'll get a scale as soon as I can since that seems to be the missing link so far. But I should be losing at 1350 with lightly active (3-5 hours light exercise per week) right?
Oh and I'm a 34/f
Thanks for the responses!!
Since you aren't weighing your food, you can't be sure that you're at 1,350. Begin weighing your food, get an accurate idea of how much you're eating, and proceed from there.
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Weigh your food. The serving sizes are often wrong. Packaging can be off by 10-20% easily.
If eating too low ends in bad results (binging) then don't do it. Stick with 1350, but keep in mind this is a process that will take time. If you're lightly active at your stats, your TDEE may be in the 1600-1700 range. Meaning 1350 is a slight deficit assuming you are very accurate on your logging for about 2 pounds per month. And if you estimate at all, you can wipe out your deficit. You may need to track for 3-4 months to see a real trend form. So in addition to accuracy & honesty, you'll need patience.
Do make an effort to move more. Its good for your heart/lungs, and even a 10-15 minute walk burns more calories than if you were sitting still during that time. Or increase intensity in simple ways. Walk on hilly terrain (or on a treadmill at a slight incline) instead of flat for example.0 -
I am the same height and a couple of pounds heavier and I can lose 0.5lb per week on net 1650 cals. Are you sure you have to eat so little?0
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msalicia07 wrote: »endlessfall16 wrote: »Eat at 1250 then. You'll not binge but lose wt at the same time.
That's not much different. I'm trying to prevent hunger to the point of overrating by the end of the week and ruining all my hard work. If I increase my exercise I get more hungry and my diet is really where I get weight loss results. I exercise for health not weight loss.
Sounds like you are not patient and don't believe in baby steps.
You did well with your analysis and belief, having all those numbers. Don't miss the next step which is to put all that analysis work to good use. If your analysis is correct, you will avoid bingeing and lose wt following the middle ground number. Best of both worlds. Then, build on it.0 -
StaciMarie1974 wrote: »Weigh your food. The serving sizes are often wrong. Packaging can be off by 10-20% easily.
If eating too low ends in bad results (binging) then don't do it. Stick with 1350, but keep in mind this is a process that will take time. If you're lightly active at your stats, your TDEE may be in the 1600-1700 range. Meaning 1350 is a slight deficit assuming you are very accurate on your logging for about 2 pounds per month. And if you estimate at all, you can wipe out your deficit. You may need to track for 3-4 months to see a real trend form. So in addition to accuracy & honesty, you'll need patience.
Do make an effort to move more. Its good for your heart/lungs, and even a 10-15 minute walk burns more calories than if you were sitting still during that time. Or increase intensity in simple ways. Walk on hilly terrain (or on a treadmill at a slight incline) instead of flat for example.
MFP has me at a loss of 1 lb per week so that's what was making me feel like I was missing something. That should be at least 4 lbs a month, not a gain and back to normal. I do hope the scales solves the mystery. When I do exercise it's weightlifting some cardio and walking.
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I'm 34, 5'5" and 125lb and I am losing vanity weight on 1350-1400 a day, estimated actual TDEE of around 2100 - I run 4.1 miles and row 1800m a day. Slug at work outside of the heavy cardio, but lightly active at home.
I stay pretty full eating a lot of raw fruits and veggies, high protein and high veggie foods like spinach and egg white frittatas, non-fat Greek yogurt with stevia and other flavorings, egg white mcmuffins, homemade whole wheat pita bread. Grilled chicken, pork loin, salmon, asparagus. Wrap burgers in lettuce or cabbage. Allow yourself some treat everyday, but obviously build it into your calorie budget. Don't drink any of your calories.
Exercise does work to help you lose weight. You just can't reward yourself with food for having done it.
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Seriously? No one voted "alien?" MFP is slacking0
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Have you looked into recomp at maintenance instead of a calorie deficit to help with muffin top and other body composition concerns?
If you are set on losing more scale weight, then I agree with others, getting a food scale is the best way to determine if you are actually consuming 1350 cals (or are you netting 1350, because if eating 1350 and exercising and not losing then yes - something is wrong). But at a healthy weight already (sorry you brought it up) you should set yourself at 0.5 lb/week loss goal not 1 lb/week.
FWIW - I'm 5'2 and lost 30+ lbs and never ate below 1500 cals. My TDEE is around 2200.
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sunnybeaches105 wrote: »Seriously? No one voted "alien?" MFP is slacking
Haha...
ok just a thought I like to eat different on different days so what if you stay at 1200 like you want I'm guessing your not eating back your exercise calories so have a few extra on the weekends maybe 1500+ or something you'll have to play with it. Then you will feel like your getting your binge on those days. I agree 1200 sounds low. I'm 5'3 135 and I eat 1200 during the week and saving my exercise calories I eat 1500-2000 on the weekend depending on what is going on. I'm currently losing at about 1-1.5lbs a week. Which is pretty fast since I don't have much more to loose. but since I'm not super hungry and tired I'm ok with it for now. There are weeks though where if I feel hungry or tired I eat more and it hasn't affected my weight loss. So listen to your body if you not getting enough calories eventually you will get tired and will not move as much which will mean less co. So in the long run you're better to eat a little more.0 -
I would make sure that you are eating the RIGHT foods too. Sometimes it isn't all about the calories. If you eat too much processed stuff even if it is low in calories it will still cause you to gain weight.0
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PricillaKorea wrote: »I would make sure that you are eating the RIGHT foods too. Sometimes it isn't all about the calories. If you eat too much processed stuff even if it is low in calories it will still cause you to gain weight.
How is it that this belief survives in pop culture even though there is no evidence to support it and the Twinkie Diet has shown otherwise?0 -
When you get the scales, also get some measuring spoons and a jug. Get digital scales, and weigh in grams not ounces - you can be more precise that way. Only use the jug for liquids, and be really careful not to over-heap measuring spoons, especially for peanut butter!0
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TavistockToad wrote: »I am the same height and a couple of pounds heavier and I can lose 0.5lb per week on net 1650 cals. Are you sure you have to eat so little?
If I don't have to eat so little and can lose that's what I aim to find out! Previously in my life it was go as low cal as possible and make it happen as quick as possible. Now I want to do it as healthy as possible psychologically and physically. I realize 1200 is more damaging for me in my relationship with food than anything. So I'm trusting the calculators and I keep going up and back to the same weight over and over. Making me question if the calories were correctly allocated to me. This is why I appreciate this communities expertise! Alien it not.
I can trust the process and stick to a slow loss if I know inevitably it is the correct path I'm on.
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endlessfall16 wrote: »msalicia07 wrote: »endlessfall16 wrote: »Eat at 1250 then. You'll not binge but lose wt at the same time.
That's not much different. I'm trying to prevent hunger to the point of overrating by the end of the week and ruining all my hard work. If I increase my exercise I get more hungry and my diet is really where I get weight loss results. I exercise for health not weight loss.
Sounds like you are not patient and don't believe in baby steps.
You did well with your analysis and belief, having all those numbers. Don't miss the next step which is to put all that analysis work to good use. If your analysis is correct, you will avoid bingeing and lose wt following the middle ground number. Best of both worlds. Then, build on it.
I like your forward answer! After all I am here for help, so thank you. I suppose I'm trying to avoid the "insanity" of doing the same thing over and over and expecting a different result if there will be no change. It's a fine line from changing what doesn't seem to be working and being patient. I'm very happy to be patient if I'm clear that the method will provide my desired results eventually.
I am all about learning a lifestyle and completely over the yoyo speed dieting, that's for sure!
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msalicia07 wrote: »
The amount in the package does not have to be exactly the amount listed. Usually there is a small margin allowed for being below that, but most companies actually put in more than is listed to avoid issues with consumers taking them to court. That would mean those numbers you have been putting your trust in are likely under representing the actual calories you are eating.0 -
I'm 5'4 128-130. I'm trying to get to 125 for bikini season--so I get losing a few lbs even in you're already in the healthy range. Set your loss to .5lb/week. You don't have 1lb/week to lose. Carve out an extra 10-20min at home 4-5x/week and do a bodyweight circuit (example: as many rounds as possible in 15min: 10 burpees, 10 push-ups, 10 mountain climbers, 10 sit-ups). You need to kick it into high gear to shed the last few lbs. get to work ☺️0
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mdrichardsons wrote: »sunnybeaches105 wrote: »Seriously? No one voted "alien?" MFP is slacking
Haha...
ok just a thought I like to eat different on different days so what if you stay at 1200 like you want I'm guessing your not eating back your exercise calories so have a few extra on the weekends maybe 1500+ or something you'll have to play with it. Then you will feel like your getting your binge on those days. I agree 1200 sounds low. I'm 5'3 135 and I eat 1200 during the week and saving my exercise calories I eat 1500-2000 on the weekend depending on what is going on. I'm currently losing at about 1-1.5lbs a week. Which is pretty fast since I don't have much more to loose. but since I'm not super hungry and tired I'm ok with it for now. There are weeks though where if I feel hungry or tired I eat more and it hasn't affected my weight loss. So listen to your body if you not getting enough calories eventually you will get tired and will not move as much which will mean less co. So in the long run you're better to eat a little more.
I can see the appeal- saving your higher calories days for the weekends. I wish I had that much mental control, but it would be a dangerous position for me at this point. 1200 cals have always lead to binges, so I am trying desperately to find that happy medium of losing weight but feeling satiated. A lifestyle I can manage with as little psychologically effects as possible.
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I was losing at 34 and 133 pounds eating 1700 calories. 5'5" also. But I was walking an hour every day... but that shouldn't make such a difference.
So yeah, you're probably eating more than you think.PricillaKorea wrote: »I would make sure that you are eating the RIGHT foods too. Sometimes it isn't all about the calories. If you eat too much processed stuff even if it is low in calories it will still cause you to gain weight.
It's only true in the sense that most processed food underestimates calories.0 -
I'm 5'4 128-130. I'm trying to get to 125 for bikini season--so I get losing a few lbs even in you're already in the healthy range. Set your loss to .5lb/week. You don't have 1lb/week to lose. Carve out an extra 10-20min at home 4-5x/week and do a bodyweight circuit (example: as many rounds as possible in 15min: 10 burpees, 10 push-ups, 10 mountain climbers, 10 sit-ups). You need to kick it into high gear to shed the last few lbs. get to work ☺️
Haha I like that "get to work". Just joined a gym to expand on my weight lifting so I'm excited about that!0 -
I was losing at 34 and 133 pounds eating 1700 calories. 5'5" also. But I was walking an hour every day... but that shouldn't make such a difference.
So yeah, you're probably eating more than you think.PricillaKorea wrote: »I would make sure that you are eating the RIGHT foods too. Sometimes it isn't all about the calories. If you eat too much processed stuff even if it is low in calories it will still cause you to gain weight.
It's only true in the sense that most processed food underestimates calories.
Since concensus is that I should be losing weight at 1350 without adding exercise calories back to this, I can only surmise I need to weigh my food.
And I thought I was being concise with the portions and labels all being accounted for! Knowledge is power I suppose.0 -
mumblemagic wrote: »When you get the scales, also get some measuring spoons and a jug. Get digital scales, and weigh in grams not ounces - you can be more precise that way. Only use the jug for liquids, and be really careful not to over-heap measuring spoons, especially for peanut butter!
Seriously, peanut butter calories should be freebies, it's just not fair.
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