looking for some advice

kimmysmith4378
kimmysmith4378 Posts: 41 Member
edited November 10 in Social Groups
Hello! :)

I spent some time reading about this and it seems to make sense. Having said that... my calculations seem a bit odd to me. Can someone look this over and let me know if the results are as expected? I understood that, in most cases, the goal weight maintenance should be just about what my current BMR is but it's actually about 400 cal HIGHER than my current weight BMR?

Thanks in advance for any insight and I look forward to hearing from people soon. :)

rest: 8h/d(sleep) 2h/w(tv)
very light: 9h/d(computer) 1h/d(cooking) 1h/d (showering and such)
Light: 1.5h/d (walk) 2h/d (playing with child) 1h/d (house cleaning & miscellaneous)
Moderate: 0
Heavy: 20m/d (30ds)

Rest: 8 * 7 = 56 + 2 = 58 / 7 = 8.29 - .12 (left over time.. > 24h) = 8.17
Very Lght: 9 + 1 + 1 = 11 * 7 = 77 / 7 = 11
Light: 1.5 + 2 + 1 = 4.5 * 7 = 31.5 / 7 = 4.5
Moderate: 0
Heavy: 20 / 60 = .33 * 7 = 2.31 / 7 = .33


Female - Sex
26 - Age
130 - weight
63 - inches
1389 - BMR
824 - Activity
2213 - Total Calories

Female - Sex
26 - Age
234 - weight
63 - inches
1836 - BMR
1089 - Activity
2925 - Total Calories

Replies

  • heybales
    heybales Posts: 18,842 Member
    rest: 8h/d(sleep) 2h/w(tv)
    very light: 9h/d(computer) 1h/d(cooking) 1h/d (showering and such)
    Light: 1.5h/d (walk) 2h/d (playing with child) 1h/d (house cleaning & miscellaneous)
    Moderate: 0
    Heavy: 20m/d (30ds)

    Rest: 8 * 7 = 56 + 2 = 58 / 7 = 8.29 - .12 (left over time.. > 24h) = 8.17
    Very Lght: 9 + 1 + 1 = 11 * 7 = 77 / 7 = 11
    Light: 1.5 + 2 + 1 = 4.5 * 7 = 31.5 / 7 = 4.5
    Moderate: 0
    Heavy: 20 / 60 = .33 * 7 = 2.31 / 7 = .33

    Female - Sex
    26 - Age
    130 - weight
    63 - inches
    1389 - BMR
    824 - Activity
    2213 - Total Calories

    Female - Sex
    26 - Age
    234 - weight
    63 - inches
    1836 - BMR
    1089 - Activity
    2925 - Total Calories

    Just 2 thoughts to confirm, but I think your math proves you thought about it. The 30 DS is every day? (I never looked into it, but I guess that's why the name). And the 1.5 h/d walk is really all 7 days? Excellent if so. And it really is about 20 min mile pace, not faster (perhaps with kids or starting out)? If so fine. Just wanted to confirm you weren't short changing the Moderate level! As you'll see in a bit, if true, it helps.
    That's where you'll be moving it in 6 months right, as you can speed up that pace.
    Oh, excellent job on the TV.

    So yes, you just uncovered what happens with a very steady daily routine. It appears the future maintenance is more than enough for the current BMR.

    But the ExRx activity calculator underestimates for most exercise, plus it is based on future you doing the activity, not current you burning a lot more.

    Let's take one day, actually though, most of your days are exactly the same, which is actually the problem. This is if my questions above didn't change the activity levels.

    The walking estimate is going to be pretty accurate, the 30DS I used Calisthenics: Moderate (though vigorous probably applies better) - from http://www.primusweb.com/fitnesspartner/calculat.htm

    Net calorie goal - 2213
    1.5 hr walk 3mph - 525
    0.5 30DS - 186
    True net calories hit - 1502
    Current BMR - 1836
    Undercut - 334

    I would be concerned about that actually. Since you have a very constant routine, you are in essence underfeeding your BMR on a constant basis. See, despite that 400 gap the other direction. And actually, I'm sure that 30DS is more than 186 cal for 30 min, so actually more of an undercut.

    I'd hate for your BMR to lower to 1500, because that means the activity calories for everything based on a healthy BMR are not actually that high.
    Normally, most folks have at least 1 day off, plus a variance between days, so big day may do what happens to you, but light day is at or above BMR slightly, and the rest day allows recovery.
    You don't get that benefit.

    Now, if you have a HRM and very different calorie burn estimate, spot check like I did and see if that bad of an effect.

    What to do?
    You could try to back into what the net calorie goal should be to not allow that to happen.

    But I think a better solution for your long term success.
    Rest days. It's known that when you have good workouts, and your routine is good enough, it's the rest days that define how well your body gets stronger and improves. Feeding is pretty important too obviously, but rest is too.

    I'd suggest pick 2 spaced out days and skip the walk, and make the walk the day after the hardest 30DS workout shorter too. So that can float just depending.

    And if that walking really is faster than 3mph, really, 3.5mph for instance, then use the Moderate level for it, that will help increase the maintenance calories, but keep the rest days no matter what.

    Since exercise needs to be fed so it's not robbing the calories from the BMR, up to a point more is not really going to be better. Different types can see a big improvement. Like intervals when possible, or weight lifting, ect. The increase in light type of activity, stuff that mainly taps the fat stores, that's what really sees the most benefit for weight loss.
    Exercise is for body shaping and health improvements though, and still great to have.

    Good job on the work, sorry about the surprise.

    And this effect that occurs will lessen or go away as you get closer to goal weight. But you should still keep the rest days.

    So now in the future, the only change to that net calorie goal is if the routine really changes.
    So a new workout routine is 30 min/ day - update the calculator, update the net calorie goal.

    Normally I'd comment that there is no need to worry about a workout being missed, or an extra added, eat the same thing.
    In your case, if you did throw in extra workout every once in awhile, I'd eat an extra snack before or after the workout and go above the daily goal by that 200 calories.
  • heybales
    heybales Posts: 18,842 Member
    I can't believe I forgot about the other place for inaccuracy besides activity level selections.

    Your current BMR.
    The calculators are based on studies with folks already at healthy level, they lose accuracy outside that range.
    So it may be your current BMR is not actually that high, and therefore current activity calories would not be either.

    So Current BMR being lower means less of an undercut.

    Here is something you could do. Do NOT use this in the calculator for the future you, merely to see what current you really may be for BMR and activity calories.

    Get an estimate of bodyfat % from here for Covert-Bailey method (on MFP Check-In, you can add other measurements for logging what you use here) -
    http://www.gymgoal.com/dtool_fat.html

    Take that value again to http://www.exrx.net/Calculators/CalRequire.html
    and change height to bodyfat % (now using more accurate Katch-McArdle formula), using current weight, and see if current BMR is still about the same or lower. no need to enter in activity levels, just hit Calculate and ok out of the error.

    Also, when you do use the calculator on future self (change BF% to height again) for activity levels based on leaving 2 days of walking out, remember this.
    1.5 hrs x 5 days = 7.5 / 7 = 1.1 daily
  • kimmysmith4378
    kimmysmith4378 Posts: 41 Member
    Okay I'll give that a try instead! I am trying to eat all those calories and honestly i feel completely stuffed. To the point it is almost uncomfortable. :ohwell:
  • heybales
    heybales Posts: 18,842 Member
    Okay I'll give that a try instead! I am trying to eat all those calories and honestly i feel completely stuffed. To the point it is almost uncomfortable. :ohwell:

    oh, if BMR has been suppressed, you gotta raise the level slowly, because at first your body is going to see this as something to hold on to incase the insanity continues! Not to raise the metabolism.

    Just 200 calories a day for a week, then another week, ect.
    I gave some suggestions to hubby on that too.
  • Laura_Ivy
    Laura_Ivy Posts: 555 Member
    I guess I should have read through all the posts before I went all gung ho,lol, I ate every single calorie last night and I too ended up feeling stuffed! ;)
This discussion has been closed.