An easier way to setup goal calories - eating for who you wi
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I checked it out and it has me at 2200 calories. I've never averaged that much - if this is accurate how did I ever get overweight??
Did you use the spreadsheet to make it easier?
http://www.myfitnesspal.com/topics/show/477753-how-do-i-do-activity-level-and-calculator
Second post has link to online and Excel spreadsheet.0 -
Okay, this is a little tough to wrap my head around. That site tells me that my current BMR at 266 lbs is 1922, and my total calories at goal weight of 150 would be 1942.
Currently I eat 1500-1600 per day (before you subtract exercise calories). And am going nowhere. So I need to up my calories from 1500-1600 to 1942? I feel like you're telling me to put out a fire with gasoline instead of water.
Question. Considering that I've apparently been consistently eating 300-400 calories below BMR for months and months, what's likely to happen if I suddenly up that by 300-400 calories? Am I likely to see an initial weight gain before things adjust? Because I'm thinking of trying this and I want to know what to expect so I don't get freaked out.
And it's entirely possible I'm not understanding this correctly at all.
You are understanding it - it's hard to wrap your mind around.
But that basal metabolism rate (BMR) will be slowed down if there are not enough calories constantly on avg to perform what it needs to do.
And you have indeed done that by not only eating below your current, but also giving more to exercise with even less for the body to use. If you've been eating back exercise calories, it's not as bad, but still 300-400 calories of free burn lost every day.
Huh - do you exercise 400 calories every day? That's a bunch of free burn available! Use it!
Yes, you should indeed increase by only 200 per day for a week at a time, associated with a workout, pre or post.
Hoping your body won't view it as a gift to hold on to in case the insanity continues, but rather to increase the metabolism.
I'm actually surprised that it is that low, I'd expect it to be above 1942, depending on those workouts and other daily activity.
You don't want to underestimating thinking you are helping - you won't be. Because the calculator already underestimates, plus it is dealing with future you burning those calories, not current you actually burning them.
Usually the future total calories is above your current BMR by a decent amount. Such that a big workout day would indeed undercut it by a big amount, a light day would be around it, and the non-workout day would be a spike recovery day. The avg weekly net affect would be - never under your current BMR constantly.
Use the spreadsheet to confirm - it also uses a slightly more accurate BMR calc which is sometimes 5% more accurate at goal weight.
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGZlcmNCNmhJWFhtUGl0ZEk1RFd1c0E0 -
At 5'7" currently 252 GW 160, if I calculated it correctly, it says I should consume 1905 calories a day. I should really change my calories to that a day?? That is about 700 more than I usually take in. I put 8 hours rest and 16 hours very light, i have a desk job and don't exercise regularly right now. I can really lose weight eating that many calories?
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGZlcmNCNmhJWFhtUGl0ZEk1RFd1c0E
That is a spreadsheet to help with the daily stuff better - you might run the numbers again for daily stuff.
Also more accurate BMR calc which is the foundation everything is built on.
And yes, that is actually the correct idea.
The nice thing is, current you actually burns an underestimated 500 calories more doing that same activity. Wow - 500 is 1 lb week. And when I mean underestimated, you actually burn more than that.
And the great thing is, even if you can't workout much right now - doesn't matter, it's your daily activity that actually creates the deficit for weight loss. Exercise must be fed for your body to get stronger and not sabotage you in the long run.
So park farther away, take stairs, walk when others take smoke break, walk 15 min during lunch, ect. Those little things increase the 500 to 750 easy.
You should update the activity levels then if you add in some numbers on regular basis, or if your routine changes majorly.
Since you don't exercise regularly enough to include it in the calc, just eat an extra 200 cal snack that day and next. And this is exactly what you will be doing at maintenance weight. Learning to eat a tad more if you work out more, back off if doing less, ect.
But you start learning now, on your journey down in weight.0 -
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I'm with you. I think I'm not grasping the concept. If I change the weight in the calculator to my current weight there is only ~200 calorie difference in the total calories. At that rate a 1 lb loss would take 17.5 days? What is the danger of underestimating your activity level? (which I have probably done). I definitely need a change as I have had no loss in months. I am slowly getting a little bit smaller so that kind of keeps me motivated, but that # on the scale is maddening!
The calculator underestimates all activity except Rest, which is at BMR level.
So the gap is actually bigger.
Also, current weight calc's are based on BMR formula's based on studies of healthy weight people. BMR is higher than estimated when overweight with fat, or very muscular actually.
Gap is bigger for that reason too.
So don't cheat your BMR by underestimating to try to boost the amount.
This will give you the max possible to protect your BMR and your daily activity, and fuel your body for workouts.
You might try the spreadsheet though, which does use a 5% more accurate BMR calc (still for goal weight sadly, and still off for overweight).
check out the group I was asked to start - better explanation and spreadsheet link in main topic.
http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you0 -
Interesting, using the other calculator, MFP had me eating at BMR to loose 1 lb a week. Glad I reset to .5lb a week, and the other calculator and the MFP calculator are both spot on. I currently eat at about a 300 deficit to maintain .5lb loss a week. So I think I will continue as I am. I do like the idea of setting a weekly goal instead of a daily because I zig zag anyway. Frankly the condolences from friends for going over is a bit much even though it's intended. Also, there is only a 100 cal difference between me now and me at goal (though I need the extra for weight training.) In a way this made me feel better about what I'm doing so thanks!
This method is to help those having issues with eating back exercise calories mainly.
Don't have accurate estimates, don't do it, don't like high and low days, don't like feeling they have to eat it back in the evening, ect.
And major goal - to protect the BMR.
And great side benefit - you learn to eat like you are going to eventually.
You purposely or accidentally are doing that - great for you.
I'll mention too, a spike day, or 2 or 3, is automatic for any non-workout day. Bigger your workouts, bigger that is.
And zig-zag method is built in too if you workouts vary by true calorie burn, because some days you'll net more, some days less.
I will mention though, that calorie difference between current and goal is actually bigger because the calculator underestimates all non-Rest activity, so it may be closer to 250.
So this just allows you to approach goal weight with full burning metabolism, and having maintenance calories already.
You've accomplished that already by smart choices.0 -
Hmm, after redoing it, it did come out a little different. My current BMR is still coming out about the same, 1932 this time instead of 1922, but the goal weight total calories came out at 2223. Not sure what I messed up last time, definitely not deliberately underestimating anything.
I will gradually start bumping up my calories and see what happens.
Thanks for the response. 0 -
Hmm, after redoing it, it did come out a little different. My current BMR is still coming out about the same, 1932 this time instead of 1922, but the goal weight total calories came out at 2223. Not sure what I messed up last time, definitely not deliberately underestimating anything.
I will gradually start bumping up my calories and see what happens.
Thanks for the response.
You have an excellent workout routine, that's what I can tell.
So only 291 calories difference between current BMR and daily calorie goal.
When exercise is logged, you input 1 cal. Check out my diary for how I keep track of info in Food Notes section.
So I'll bet your workout days would have more calorie burn than that, so you would undercut BMR by decent amount. But your rest days or lighter workout days would protect it from constantly being under eaten.
So the weekly spot check, you can put in a week of real exercise calories if you have decent estimate, and that daily goal amount, and see what would have happened to weekly net on avg. Should be above.0 -
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So many pages.0
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So many pages.
So little time...I hear you.
OK, here's my scenario. I'm at 209, goal weight is 180. I have a desk job, and I don't exercise, so I entered 9 hours of resting with 15 hours of "very light" activity. It says that my BMR (at goal weight) is 1809 with activity calories at 565, for a total of 2374.
So, I assume I should calculate my daily calorie deficit using 2374 as the starting point. For example, a 500-calorie/per-day deficit is 1874, right (i.e., 2374 - 500)? That's how many calories I should eat each day if I wish to lose, say, a pound (~3500 cals.) per week?
I just started a week ago, and so far I'm averaging about 1750 cals./day. I've already lost 3 lbs. from my 212 start weight. So apparently, my plan (which approximates the program you described above) seems to be working.
Thanks,
Aaron0 -
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OK, here's my scenario. I'm 44 6' at 209, goal weight is 180. I have a desk job, and I don't exercise, so I entered 9 hours of resting with 15 hours of "very light" activity. It says that my BMR (at goal weight) is 1809 with activity calories at 565, for a total of 2374.
So, I assume I should calculate my daily calorie deficit using 2374 as the starting point. For example, a 500-calorie/per-day deficit is 1874, right (i.e., 2374 - 500)? That's how many calories I should eat each day if I wish to lose, say, a pound (~3500 cals.) per week?
I just started a week ago, and so far I'm averaging about 1750 cals./day. I've already lost 3 lbs. from my 212 start weight. So apparently, my plan (which approximates the program you described above) seems to be working.
You can indeed undercut the BMR and have success of diminishing returns until the BMR lowers to match what it is getting.
The lag time depends on amount of yo-yo dieting one has done and how fast the metabolism is willing to change, how big of a deficit compared to previously eating level, and level of deficit to the BMR.
Some can accomplish in 3 days, some can take 3-4 weeks.
No other 15 min periods of walking in there? Total time in/out of work? Walking during lunch? Shopping on the weekend? Cleaning? Ect. You do yourself no favor keeping it super simple when it isn't. At least if you want to maximize.
And no - you do NOT take a deficit off these figures. There already is.
The difference between all activities at current weight calories, and goal weight activities.
The fact the foundation, BMR, is underestimated for overweight, so you actually burn even more now (unless metabolism suppressed).
The total calories at future weight is the current daily goal.
And stays the daily goal until your routine really changes, like adding in an exercise routine.
But, since you are not exercising - you can have an even easier simple way.
Set your daily goal to your current BMR, rounding up to 1900.
As weight drops, lower that value.
You'll always have your BMR burning full steam ahead, and making all your limited daily activity be your deficit. So if you can park farther out, do some stairs, walk at lunch, ect - that all adds to the deficit.0 -
No other 15 min periods of walking in there? Total time in/out of work? Walking during lunch? Shopping on the weekend? Cleaning? Ect.
Not much of that, unfortunately. :glasses: I've got a desk job, I work a lot of hours, and I'm a notorious couch potato. In my free time, I play the organ, hang out with my wife, and watch a lot of TV. That wasn't always the case, though. Back in 2008/2009, I did several Beachbody programs (P90X twice, Slim in 6), and was working out six days a week, every week. I was down to about 175, with considerably more muscle than I have today. After sustaining a back sprain, which left me unable to work out for a couple of months, I stopped exercising. That's why I'm up to 209 today.Set your daily goal to your current BMR, rounding up to 1900.
As weight drops, lower that value.
So I should eat 1900, which creates a calorie deficit of about 474/cals. per day? That's what MFP recommends for me already.
Anyway, thanks for starting this thread. It's been helpful.
Aaron0 -
bump to read later.0
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I agree. That is very low. Probably your RMR. What you'd need if you were in a coma. You'll need to up those for maintenance! :-)Incredible. I just did this. I was talking to my hubby and I said "in order to maintain 1400 cals when I am at goal, why not eat that now" just last week. And that is exactly what I'm doing. LOL. Great post. Long to explain, but the concept is easy. Eat the numbers you want to be. ♥ Thanks!
150 lbs maintained with 1400 calories?
That's almost the BMR level, not what you would eat to maintain it probably. Careful dipping too low for BMR slowdown. Especially as you keep making excellent progress.0 -
Set your daily goal to your current BMR, rounding up to 1900.
As weight drops, lower that value.
So I should eat 1900, which creates a calorie deficit of about 474/cals. per day? That's what MFP recommends for me already.
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That would be the simplest method for your simple daily routine right now.
Eat at 1900 every day. Increase non-exercise activity as able.0 -
So let me get this correct....
I went though my numbers and the gist is I want to get 160. Am presently hovering (since July 2011) at 195. So I set my calories at 2094 to eat at maintenance to be the weight I want to be. According to mfp that has me at a deficit of 46 cals and I am all set up to lose 0.1 lbs a week! Ignore that and just eat and keep my exercise as it is.
I am willing to do just about anything to get off this darn plateau!
Thank you for your post, it makes a lot of sense.0 -
So let me get this correct....
I went though my numbers and the gist is I want to get 160. Am presently hovering (since July 2011) at 195. So I set my calories at 2094 to eat at maintenance to be the weight I want to be. According to mfp that has me at a deficit of 46 cals and I am all set up to lose 0.1 lbs a week! Ignore that and just eat and keep my exercise as it is.
I am willing to do just about anything to get off this darn plateau!
Thank you for your post, it makes a lot of sense.
If honest with activity time and level - yes.
MFP's estimates can't work now, because you just included exercise in the daily goal, MFP is expecting you to add them in later - so the math is all off.
You might try the spreadsheet though, which does use a 5% more accurate BMR calc (still for goal weight sadly, and still off for overweight).
check out the group I was asked to start - better explanation and spreadsheet link in main topic.
http://www.myfitnesspal.com/groups/home/3088-eating-for-future-you
The spreadsheet will help setup MFP to at least receive better encouragement when you complete your diary every night "in 5 weeks you'll weigh ..."0 -
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Starting this method today to see what happenes... 5'5'', current weight 166, goal weight 140, BMR calories 1261 and total calories 1870. Usuing the spreadsheet to track.0
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Bump, I want to read this later. Thanks!0
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Ok I read through the first 10 or so pages and I am still so confused. Help!
My current stats are this:
Age: 39
Height: 5'5"
CW: 143
GW: 120
On the other website you suggested, I put everything as this"
Weight: 120
Height: 65"
Resting: 15.35 hours (averaged 7 days)
Very Light: 5.8
Light: 2
Moderate: .53
Heavy: .32
I used a 7 day average because I work out 5 days a week, 3 of those days I teach indoor cycling 45 minutes each. It gives me a BMR of 1294, Activity of 536 and total of 1830.
I've gained 15 lbs in the last 2 years and am very frustrated. Two months ago I started working with a PT who gave me a calorie goal of 1400 to lose what I had gained. So I started eating the 1400. Then my friend told me (repeatedly) that I was not eating enough because I was not eating my exercise calories, my "net calories" were too low - I should be eating 1400 "net". So I started eating more to get my net calories to 1400. Guess what? I gained 4 pounds. Please tell me what I am supposed to be eating. And how in the world do I put it MFP? When I put in the 1830, and my activity level as sedentary or even active, it says I will actually gain weight.0 -
Bump to figure out tomorrow when I'm not so tired
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