Make sure you're eating ENOUGH!

RachVR6
RachVR6 Posts: 3,688 Member
edited September 19 in Health and Weight Loss
I just thought I'd share this info that I learned.

Here's Jillian Michael's method to calculating how much you should be eating...

Go to google and search for a BMR calculator and put in the info it needs.

Mine for example is, 1723. This is how many calories your body burns, just laying in bed all day.

Decide which of the following activity levels:

1 - Secretary (little movement)
2 - Sales person (up and down)
3 - Trainer (constantly moving)
4 - Construction (lots of movement, heavy effort)

Now take your BMR number and mulitply that by 1.(your activity level number).

I have little movement so I would do 1723 x 1.1.

If you picked level 4 you'd do BMR x 1.4.

So now with my movement, I about 1895 calories a day.

So I can eat 1400 calories and lose about a pound a week. If I burn 500 calories a day exercising, I may want to up my calories to 1600-1800 calories so that my deficit isn't too big, yet I'm still going to lose weight.

If I was eating 1200calories a day and burning 2395....that's almost a 1200calories deficit! That's huge! Slow and steady wins the race and if your deficit gets too big your gonna do your body more harm than good by not giving it the energy it needs to function. Be safe. Be healthy.


On that note. If you're goal is to eat 1400 a day, and you burn 1895, yet you missed your workout and went over your goal by 100calories....don't freak out! You're still in a 395calorie deficit.


Just my opinion...though I'd share. :flowerforyou:

(Don't forget...as you lose weight your BMR changes.)

Replies

  • RachVR6
    RachVR6 Posts: 3,688 Member
    I just thought I'd share this info that I learned.

    Here's Jillian Michael's method to calculating how much you should be eating...

    Go to google and search for a BMR calculator and put in the info it needs.

    Mine for example is, 1723. This is how many calories your body burns, just laying in bed all day.

    Decide which of the following activity levels:

    1 - Secretary (little movement)
    2 - Sales person (up and down)
    3 - Trainer (constantly moving)
    4 - Construction (lots of movement, heavy effort)

    Now take your BMR number and mulitply that by 1.(your activity level number).

    I have little movement so I would do 1723 x 1.1.

    If you picked level 4 you'd do BMR x 1.4.

    So now with my movement, I about 1895 calories a day.

    So I can eat 1400 calories and lose about a pound a week. If I burn 500 calories a day exercising, I may want to up my calories to 1600-1800 calories so that my deficit isn't too big, yet I'm still going to lose weight.

    If I was eating 1200calories a day and burning 2395....that's almost a 1200calories deficit! That's huge! Slow and steady wins the race and if your deficit gets too big your gonna do your body more harm than good by not giving it the energy it needs to function. Be safe. Be healthy.


    On that note. If you're goal is to eat 1400 a day, and you burn 1895, yet you missed your workout and went over your goal by 100calories....don't freak out! You're still in a 395calorie deficit.


    Just my opinion...though I'd share. :flowerforyou:

    (Don't forget...as you lose weight your BMR changes.)
  • beckyi88
    beckyi88 Posts: 604
    I'm always grateful for more explanations on net calories, calories expended in exercise,etc!
    I loved JM's new book MASTER YOUR METABOLISM. It wasn't anything new, but her presentation was awesome and helped the final pieces of the puzzle fit for me!
    Thanks for the info!

    Becky
  • RachVR6
    RachVR6 Posts: 3,688 Member
    I'm always grateful for more explanations on net calories, calories expended in exercise,etc!
    I loved JM's new book MASTER YOUR METABOLISM. It wasn't anything new, but her presentation was awesome and helped the final pieces of the puzzle fit for me!
    Thanks for the info!

    Becky

    I'm reading it right now! I was interested in learning about all the crap that is in processed foods and stuff, and I'm really enjoying the read.
  • bellydancer72
    bellydancer72 Posts: 41
    Thanks for this, it is incredibly helpful! :) I've never read any books by Jillian, so I think I may want to start, she's so inspirational.
  • Jenzy
    Jenzy Posts: 11
    Great clarification on that! I wasn't sure if I was supposed to be eating my exercise calories or not. I think it is the only thing this website is vague on. I have been on other online food journals before but never seen one as comprehensive as this one but I was still wondering about that. Wondering while being hungry, lol! Don't want to go into fat storing mode...thanks again!
  • RachVR6
    RachVR6 Posts: 3,688 Member
    :flowerforyou:
  • RachVR6
    RachVR6 Posts: 3,688 Member
    :bigsmile: Bump
  • LostinCali
    LostinCali Posts: 155
    good explanation, thanks for sharing. I have to admit the math confuses me a bit
  • Dreaj79
    Dreaj79 Posts: 212
    I :heart: Jillian!! I download her radio show to listen to while I work out. She has been a great inspiration to me and her workout dvds are killer!!
  • sassiebritches
    sassiebritches Posts: 1,861 Member
    I just thought I'd share this info that I learned.

    Here's Jillian Michael's method to calculating how much you should be eating...

    Go to google and search for a BMR calculator and put in the info it needs.

    Mine for example is, 1723. This is how many calories your body burns, just laying in bed all day.

    Decide which of the following activity levels:

    1 - Secretary (little movement)
    2 - Sales person (up and down)
    3 - Trainer (constantly moving)
    4 - Construction (lots of movement, heavy effort)

    Now take your BMR number and mulitply that by 1.(your activity level number).

    I have little movement so I would do 1723 x 1.1.

    If you picked level 4 you'd do BMR x 1.4.

    So now with my movement, I about 1895 calories a day.

    So I can eat 1400 calories and lose about a pound a week. If I burn 500 calories a day exercising, I may want to up my calories to 1600-1800 calories so that my deficit isn't too big, yet I'm still going to lose weight.

    If I was eating 1200calories a day and burning 2395....that's almost a 1200calories deficit! That's huge! Slow and steady wins the race and if your deficit gets too big your gonna do your body more harm than good by not giving it the energy it needs to function. Be safe. Be healthy.


    On that note. If you're goal is to eat 1400 a day, and you burn 1895, yet you missed your workout and went over your goal by 100calories....don't freak out! You're still in a 395calorie deficit.


    Just my opinion...though I'd share. :flowerforyou:

    (Don't forget...as you lose weight your BMR changes.)

    This was great. I actually follow this myself in my food diary in the notes. I calculate it manually as well as watching what MFP is saying. At the end of the week (Sunday) I have a total # and that is my deficit for the week...............if you want the daily diary note...let me know I will send it to ya.
  • tig3rang3l
    tig3rang3l Posts: 270 Member
    Bumping for someone who was looking for this answer :wink: Thanks for posting this... I'm starting to think I need to be eating a little more.
  • Falcon
    Falcon Posts: 853 Member
    So my BMR is 2081 * 1.1 = 2289.1

    I burned 753 cals today by walking so 3042.1

    I consumed 2134 today

    which leaves a 900 calorie deficiate.

    wow and here I thought I was eating enough. This is a real eye opener

    Thanks :)
  • RachVR6
    RachVR6 Posts: 3,688 Member
    Well the more you have to lose the bigger your deficit can be, but we often see people that are tryin to lose their last ten. They're killing themselves in the gym 10hrs a week and in 1000calorie deficits. Of course, they can't lose that last 10! Their body is holding on to that fat for dear life because once its gone they have nothing left to sustain that type of lifestyle! :flowerforyou:
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