An easier way to setup goal calories - eating for who you wi

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  • becjerami
    becjerami Posts: 80
    I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

    Im 5 7 and goal weight is 70 KG..

    BMR would be at this weight 1500
    Activity of 703
    Total of 2203

    So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

    That sounds correct to me!
  • kiki75243
    kiki75243 Posts: 194 Member
    bump
  • CallmeSbo
    CallmeSbo Posts: 611 Member
    Bump will read later
  • carolann_22
    carolann_22 Posts: 364 Member
    I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

    Im 5 7 and goal weight is 70 KG..

    BMR would be at this weight 1500
    Activity of 703
    Total of 2203

    So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

    That sounds correct to me!

    I agree- what I've been doing is logging exercise but cals burned is just 1 - then in notes I put the calories burned. That way if things aren't working out, I can go back and try to figure out it my BodyMedia fit is off for BMR or for exercise calories.
  • joclougherty
    joclougherty Posts: 59 Member
    I *think* my brain is running enough for me to have worked this out. If anyone could let me know if I have done this right that would be sssooo appreciated. Its been a hard slog thus far to get my weight to shift.. and I dont mind if it takes months or 5 years.. as long as I can get a consistent loss going, so im really praying this is going to do the trick.

    Im 5 7 and goal weight is 70 KG..

    BMR would be at this weight 1500
    Activity of 703
    Total of 2203

    So I should adjust MFP to 2203 and not worrying about logging exercise (unless I want to keep track of time) ? Sorry to be a PITA.. just want to make sure Ive got the hang of this. Thanks :flowerforyou:

    That sounds correct to me!

    I agree- what I've been doing is logging exercise but cals burned is just 1 - then in notes I put the calories burned. That way if things aren't working out, I can go back and try to figure out it my BodyMedia fit is off for BMR or for exercise calories.

    I'm doing this too starting today. I too am going to note my exercise cals but also just realised that because I use Nike+ when I run I can just look at my NIke+ account and it tells me how many cals I've burned by run/week/month/year whatever! So I can just check every month or so that I'm actually doing what I've included in my TDEE.
  • toffee322
    toffee322 Posts: 186 Member
    Not to throw a curve ball at you, but since you are so close to goal weight, you might benefit from either taking your bodyfat% if you know it and using the same site, but change height to bodyfat% and get more accurate BMR and maintenance calories using the Katch formula.

    For getting decent BF%, you can use this site - http://www.fat2fitradio.com/tools/cbbf/

    If you don't want to do that, the BMR calc MFP uses is about 5% more accurate within the healthy range, where you are now.
    So you may take MFP's BMR calc and add the activity cal's in for total.

    May end up being a meaningless amount less, but figured while you are setting it up and so close already, might as well.

    thanks.. i never check my BF% i will check it out tonight and see what it gives me.. i am not too heavy or overweight to begin with, i'm fairly small but it's just that i have gained that 10 ish lbs in the past 2-3 years.. which i want to get rid off, or at least few lbs.. and seems like a lot of the weight go to the belly and hip.. my arms/shoulders are still fairly good shape.

    i checked my BF% this weekend and the calories i got ended up to be similar to what i got.. around 1800.. so should i set my cal to 1800 from now and see what happens? that will make me less guilty as i always eat more than what MFP sets me..
  • 70davis
    70davis Posts: 348 Member
    bump
  • chaitrex
    chaitrex Posts: 94 Member
    This makes sense...kind fo hard to estimate your daily activity level though when taking rest days into account and such.
    All I know is that eating below my BMR does freak me out.
  • TahliS
    TahliS Posts: 52
    Thanks lovely people! Upping my cal intake right now. Wishing everyone great eating, exercise and awesome losses xo
  • smilebhappy
    smilebhappy Posts: 811 Member
    bump to read later ;)
  • heybales
    heybales Posts: 18,842 Member
    This makes sense...kind fo hard to estimate your daily activity level though when taking rest days into account and such.
    All I know is that eating below my BMR does freak me out.

    Try this example of how to do it, helps a lot.

    http://www.myfitnesspal.com/topics/show/477753-how-do-i-do-activity-level-and-calculator
  • heybales
    heybales Posts: 18,842 Member
    i checked my BF% this weekend and the calories i got ended up to be similar to what i got.. around 1800.. so should i set my cal to 1800 from now and see what happens? that will make me less guilty as i always eat more than what MFP sets me..

    Set the net cals.

    Now, I don't recall what level you were eating at (or trying, which may make for a quick recovery actually), but if 400 or more, you should probably do the following. Because your body with suppressed metabolism that have been lowered are usually eager to hold on to any excess you give it, until it realizes it's safe to start burning high again.

    So first week, eat an extra snack a day of 200 cal. I've been suggesting Zone or Balance bars, just because it shouldn't spike the insulin in case that is an issue with you. 40/30/30 ratio on them, but there are others like powerCrunch that would work. Perhaps before or after a workout depending on where the meal is in there. After workout protein shake should work too, with milk for some extra carbs.
    Following week, add another 100 cal to 2 meals a day. Some almonds perhaps, something dense until you feel like eating more actually.
    May need another week in there for remainder depending on where you started.
  • melmac67
    melmac67 Posts: 1
    This makes a lot of sense to me, although I admit that I have had to think about it several times to get it straight in my head.

    I have not got all that much weight to lose, I mainly joined MFP because I knew I was eating a bit poorly, I could see a bit of scales creep, and could see where it was going.

    Since I began, and I already did regular exercise and have an active lifestyle, I have cut back my intake noticeably, but in 4 months have lost practically no weight after losing a little in the first week or so. I have wondered about what might have happened to my BMR.

    MFP had me on about 1400 cal, but the tool you provided suggested over 2000. Because I have only about 5kg to lose (~10lb) I'm thinking I might gradually up the calories to that level to allow my BMR to resettle. And choose healthier foods to do that!

    Thanks for the advice.
  • vannie18
    vannie18 Posts: 55
    bump
  • Kittie_Kat
    Kittie_Kat Posts: 101
    I'm trying this for 1-2 weeks to see what happens since I haven't lot anything yet anyways...
  • ttkg
    ttkg Posts: 357 Member
    Still trying to grasp this concept - bump...
  • kimstwin
    kimstwin Posts: 136 Member
    This is very interesting.
  • heybales
    heybales Posts: 18,842 Member
    In case some of the recent bumps didn't know, there is a group that was requested to be setup, for posting questions, progress, and I included some better examples of the main problem area, activity calculator.

    http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you
  • shazzannon
    shazzannon Posts: 117 Member
    bump
  • NitaCB
    NitaCB Posts: 532 Member
    Bump. I'm intrigued, but not sure if it will work for me.
  • Bekzness
    Bekzness Posts: 122
    Bump for laters... wanna read more into this.
  • ysamatar
    ysamatar Posts: 484 Member
    Bump! Great info.
  • WeCallThemDayWalkers
    WeCallThemDayWalkers Posts: 259 Member
    Bump.

    Giving this a try because 1200 calories was making me a miserable person.
  • greasygriddle_wechnage
    greasygriddle_wechnage Posts: 246 Member
    bump
  • heybales
    heybales Posts: 18,842 Member
    Successes being reported here.

    http://www.myfitnesspal.com/topics/show/477676-ongoing-results

    http://www.myfitnesspal.com/topics/show/478061-progress-so-far
  • susiekate2
    susiekate2 Posts: 9 Member
    bump
  • sitasays
    sitasays Posts: 24 Member
    bump
  • jenblwr
    jenblwr Posts: 53
    I'm having a hard time wrapping my head around this idea...but after spending a month watching the calories and eating between 1100 and 1300, and getting absolutely nowhere with weight loss or inch loss, I'm going to give it a shot!

    I'm 5'6, 37 years old and want to weigh 130...I plugged that in, along with my activity info and it reckons I need 1801 calories a day! Not quite sure how I'm going to manage to eat that much...but I'm going to give it a go - and hopefully see some results!!
  • LizE31
    LizE31 Posts: 3 Member
    Bump...figuring it out!
  • Mia2891
    Mia2891 Posts: 54 Member
    Okay, I'm a little confused. I put my information in and that told me at 150, where I want to be, I should be eating 2324 calories. Now help me out here if you can, I am still well above that weight, i do exercise 4-5 nights a week for 60-90 minutes at a time. So am I reading this right that I should be eating more than what I am eating now, which is 1200-1400 and be eating the 2300 like this says?
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