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

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.

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.
[/quote]

That would be the simplest method for your simple daily routine right now.

Eat at 1900 every day. Increase non-exercise activity as able.

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 ..."