Seriously doubting.....

plzlbsbegone · March 2012

the process. I just went to this website, as reccomended by helloitsdan (on his page). I calculated my BMR, which it says is 1726 (same as what MFP says) Ok, so I should burn more than that to lose weight right? I have been eating 1500 cals or less, and I always try to eat more than 1200. According to this website, I should eat 1800 minimum. I'm confused. If I have a fairly sendentary lifestyle. Mostly desk job, with some moving around and standing. (I'd say the time spent sitting is about 75% of the time)

I have been on this site for months, I lost intitially, 8lbs. I have been stuck for months now. I could definately be more active, so far this week I have only worked out twice. Not to make excuses, but I feel like I have been so exausted all the time! I work a stressful job, and by the time I come home, i just wanna curl up with a book, and go to bed early. I get plenty of sleep, 7 or 8 hours at least.

So, my question is, should I really up my calories to lose weight? The math just doesn't add up for me. Really hope someone can explain how eating more than my BMR will help me lose!? I am terrified of moving backwards....Advice please?

Here are my stats:
Height: 5ft 9 in
Weight: 202
Goal Weight: 160

Thanks in advance!

cgraylyon · March 2012

I don't understand how this site has you eating 1800 when it says your BMR is 1726. Do you have it set up to maintain or to lose a lb. per week?

StarryEyed500 · March 2012

Your BMR is what you'd burn if you stayed in bed all day, not moving. Once you get out of bed, you burn extra calories. To lose weight, you should eat between your BMR and the amount you burn out of bed.
If you're stuck, it can't hurt to try for a few weeks. If you up your intake to 1750ish, you may start to see the weight come off again.

Multiply your BMR by 1.275-1.35 (depending on how much moving you do in a day) to see what you could be burning in a day. That's the figure you need to eat less than.

dg09 · March 2012

Did you add the multiplier for sedentary to the 1726?

I just ran your stats and got 2077 for sedentary.

plzlbsbegone · March 2012

I copied this from the website....Maybe this will clarify what I just saw....

Entered information: 28 year old female, 69 inches tall, weighing 202 pounds.

From the information that you entered, you'd like to weigh 160 lbs.

Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1726 calories.

How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level

Daily Calories

Sedentary (little or no exercise, desk job)

1853

Lightly Active (light exercise/sports 1-3 days/wk)

2123

Moderately Active (moderate exercise/sports 3-5 days/wk)

2393

Very Active (hard exercise/sports 6-7 days/wk)

2663

Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

2934

dg09 · March 2012

That's confusing.

Those numbers are for your goal weight (160 lbs) with the multipliers.

I would just get the number for sedentary with your current stats, subtract 500 calories (1lb/wk), and go with that.

plzlbsbegone · March 2012

so around 1500 should be right?

dg09 · March 2012

Yep. I think 1,500 is right.

If your weight loss has stalled, it could be just a plateau you would have to wait out. I don't think it has anything to do with the 1500 calories you've been eating.

Sarauk2sf · March 2012

I read it that you shoud be eating 1853 to lose weight (the stats bake in the deficit needed for weight loss) assuming you are sedentary. If your MBR is 1726 you should not be eating below this.

dg09 - sorry to contradict:flowerforyou:

dg09 · March 2012

That 1853 is her maintain weight for 160lbs at sedentary. Maybe I'm missing something, but I don't think so.

1726 is just the base number waiting for the multiplier, when added it comes to 2071. If she ate at 1726, that would only be 345 calories a day below maintenance, or 2416 a week... not even 1 lb.

Sarauk2sf · March 2012

If you read the 'blurb' in the calcs is states that is is the amount she needs to eat to achieve her weight loss goal - therefore it already includes the deficit.

Birder150 · March 2012

You should be eating at the calorie level that coincides with your activity level in the chart that was given to you.

Sarauk2sf · March 2012

^^this

dg09 · March 2012

"You will eventually become that thinner person". It's true you will, because that 1800 calories is about 200 calories less than her current TDEE, she'll get to her goal in 4 years. Think about that.

She's burning 2000 calories now at her current weight, but she shouldn't eat no less than 1853 calories?

_GlaDOS_ · March 2012

No, the Fat2Fit calculator is set up differently. It is giving you what your total daily energy expenditure (TDEE) would be at your goal weight, based on a specific activity level. With this calculator, you are supposed to factor in all activities, so exercise would be included, and eat at that calorie goal, exercise, and eat no exercise calories back. So if you exercise, you would not be sedentary.

Your BMR is what you would burn if you were laying around all day, basically. You need to eat more this because I assume you do more than lay down all day. You should not eat below your BMR.

What I would do is set MFP up to lose 1 lb per week, set your activity level to sedentary or lightly active (sedentary on here is a little low for most people), and see what it gives you. Eat most/all exercise calories. This will likely set you up to eat over 2,000 calories per day total on days you exercise.

This is probably the more sustainable way to lose weight (fat), maintain your muscle mass, and fuel your daily activities and workouts.

Awesome group on MFP, if you are interested: http://www.myfitnesspal.com/groups/home/17-women-eating-2-000-calories-per-day

plzlbsbegone · March 2012

On MFP, set at sendentary, my goal is 1620. I workout apx. 3 times a week. I typically do not eat those calories back. Maybe thats where I am going wrong?

dg09 · March 2012

Yes, at worst eat half of them back.

I'd recommend a HRM so you have a better idea about how much you're burning in your workouts... if you don't already have one.

Sarauk2sf · March 2012

Her BMR is 1726 so she should not be eating 1500.

Also, the 'blurb' also states "Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight"

x0blacksails0x · March 2012

A big factor could be WHAT you are eating as well. I could eat 1500 calories of junk and still not lose weight though I have a deficit. A lot of it will depend of what type of body you have as to how your body burns best. Some people won't lose weight without consuming dairy, while some can't lose without a low carb diet. I would change your diet and try different workout routines in addition to fixing the calorie consumption to the proper number.

dg09 · March 2012

http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php

My BMR is 2257, MFP has me at 1880 daily. You're saying that's wrong?

Sarauk2sf · March 2012

If that is you BMR, then yes, thats what I am saying. It is my understanding that it is not recommended to eat below your BMR.

plzlbsbegone · March 2012

my diary is also open for scrutiny! please, take a look, let me know what you think. please ignore today's. i am not feeling well.

Sarauk2sf · March 2012

A couple of suggestions:

- keep an eye on your sodium intake - you are often above 2,000mg - there are a few items that are really high - swap these out and your sodium levels will be much better
- throw a few more snacks in - handful of nuts (unsalted!), 1/2 avocado etc
- I think the MFP default for macros is 60% carbs, 20% for both fat and protein - you should think about setting your carb level at 40 - 50% and then set your fat and protein at between 25% and 30%

sweetsuzyq21 · March 2012

Remember babe, if you don't eat enough calories, your body will go into starvation mode. You'll lose for a while, but then your body will recognize that you aren't taking in enough so it's conserving the little you're eating. Keep eating those healthy alternatives - high protein, low fat - to get more calories. You'll get there, and we're all here with you!!

cmriverside · March 2012

The problem here is that if you have a lot of weight to lose, (like over 60 lbs, you CAN eat under your BMR - for a while.)

The OP needs to be eating above her BMR, but below her TDEE.

dg09, you may have had some success eating below your BMR for a long time with the large amount of weight you had to lose. Mark my words, that you will need to eat at or above your BMR when you get close to goal. Don't give bad advice based on your past, when that is not where she is.

see my next post on page 2

.

cmriverside · March 2012

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

From the MFP BMR calculator page: "Our calculator uses the Mifflin-St. Jeor equations to estimate your BMR which is believed to be more accurate than the more commonly used Harris-Benedict equation."

These are the Mifflin-St. Jeor equations (weight in kilograms, the height in centimeters, and the age in years):

Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161

YOU are responsible for choosing an accurate activity rate. Don't try to speed up the process by choosing "Sedentary" just because it is an option.

Almost no one is Sedentary. If you care for children at home, or go to school or have ANY type of job, you are not Sedentary. Choose accordingly.

The reason this site, Myfitnesspal, uses the Mifflin-St. Jeor equations is because this site allows you more flexibility in your added exercise. In reality, some people will not get much if any real exercise, and MFPal gives you the option to add this in as needed.

That is why the Mifflin-St. Joer equation is a better tool than the more commonly used Harris-Benedict equation.

You should never go below 1200 calories a day without medical supervision no matter what number you come up with.

ZenKevin · March 2012

I was going to reply to this, but cmriverside hit the nail right on the head.

Very sound advice. Also, might I just add a few things from what I know to be true in the years I've studied nutrition (12+).

You may have heard this before, but our bodies are not all the same. Some of us process macro nutrients (protein, carbs, fats) in different ways and are more or less sensitive. This is why low carb diets don't work for some while they're a miracle for others.

I would suggest, if you're REALLY serious about changing your body and better eating/living habits, that you begin really paying close attention to what you're putting in your body. Anything and everything that passes your lips should be logged, as much as it's a pain. This will make you more accountable for what you're eating and make you think twice before snacking on empty calories between meals.

Try out different macro nutrient ratio's, give each test a 2-4 week trial and don't cheat. (because you'll only be cheating yourself) This will give you a better idea and understanding of your own body and how it metabolizes different nutrients. Once you understand how YOUR body works, you can better understand how to burn off that stubborn fat. Once you know what your trigger is, you can kick your body's metabolism into high mode and really start seeing results. Also, sometimes when you hit a plateau, it doesn't always mean drop the calories a little bit lower to see results, you could even increase your caloric intake by 200-500 calories per day and give yourself a kick-start. Other options are to tinker with your protein/fat/carb ratio's or increase activity/rest periods for that week.

There are lots of ways of busting through a plateau, that's the easy part. The harder part, or at least more time consuming, is initially learning how your body reacts to certain stimuli.

Start taking notes and keeping logs of what you change and what works. Chart your progress in Excel and keep as many statistics as possible, ie: body fat %, measurements, weight, lean mass, etc. Measure each of these once a week or every other week. Preferably in the morning the same day/time each week. The more variables you cut out, the lower your margin of error will be.

...well, so much for avoiding posting on this topic. Oh well, hope I helped and good luck!

My1985Freckles · March 2012

.
YES! This is wrong. You shouldn't (on average) eat below your BMR for an extended period of time.

My1985Freckles · March 2012

From HeliotsDan's Post:

visit http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc first, then the BMR tool.
The Military BF calc is accurate up to about 2%.
The BMR tool will give EXACT calories to eat on a daily basis.
This number is static and I only recommend eating back so your NET is at least 200 above BMR.
Add 20% to suggested calories to know your TDEE.
Use the Katch McGardle BMR number to know your BMR.
Never eat at or below BMR.
For Fat loss plans set up macros at 30% Protein/Fat.
This % is only because MFP wont allow single %.

He states that you shouldn't eat below your BMR.... I'm guessing your confusion is between TDEE and BMR. They are NOT the same number.

kapeluza · March 2012

"So often people personal message me asking me if I think their calories are correct. It seems that people think there is some magical formula that only a very few can figure out. I see so many people on here just popping in numbers and following them heedless of what the numbers mean. I feel it's ULTRA important to know why MFP (and me, and a few others) gives you certain numbers. To that end I will try to empower YOU to be able to understand the basics about calories, calorie deficits, and why we recommend eating exercise calories. With this knowledge you should be able to easily figure out what your calories should be at for reasonable, healthy weight loss. So without further ado, lets get started.

1st things first, a few givens must be stated:

-Everyone's body is slightly different. ALWAYS keep in mind your numbers may not be exactly what MFP thinks simply because everyone's bodies all burn energy at a different rate. Tweaking may be needed.

- MFP's goals wizard is a "dumb" tool. That means it doesn't care whether a specific goal is healthy and/or right for you, it just subtracts the goal deficit from projected maintenance calories. This means that even if you shouldn't be trying for a 2 lb a week loss, MFP won't care, it will still try to help you get there.

-1200 calories is a generic number. It's not right for everyone. It's a baseline minimum given out as a floor by MFP based on prior research by the medical community. NOT everyone will need a minimum of 1200, very small people can go under, and bigger people need more.

OK with those facts firmly set in your mind (please go back and re-read the givens until you have them firmly planted in your skull!), we can continue. Figuring out your perfect deficit isn't magic, it's a few simple formula's base on some basic, worldwide standards, and generally with slight modefication, will work for just about anyone who (besides weight) is generally healthy.

Here's what you need:
Height, weight, age, activity level, sex

NOTE: activity level isn't as mysterious as it sounds. If you have a desk job, and do very little walking throughout the day and don't really perform any sports or physical activities, then you are sedentary, if you do some walking every day (or at least 4 days a week) or other light activity for at least 30 minutes cumulative at least 4 times a week, you are lightly active. If you do 60 minutes of light activity 5 days a week or do some kind of sport that requires walking or light jogging (say swimming or mailman or warehouse employee) then you are active, If you do a physically demanding activity (one that makes you sweat) for 4 days a week or more and for more than 1 hour a day, you are very active (like a coach that runs drills or you play volleyball). When in doubt, go down 1 level, you'd rather burn more than you think than less.

With all these numbers you can generate your BMI. Now I realize BMI is flawed, but for what we're doing it's good enough. After years on here, and doing lots and lots of research, I've been able to associate general BMI ranges with approximate goal levels. This works for about 80 to 85% of people out there (there's always a few that are outside the curve).

So now we can figure out where your goal should be.
Go to the tools section and figure out your BMI:

Generally someone with a BMI over 32 can do a 1000 calorie a day (2 lbs a week) deficit
With a BMI of 30 to 32 a deficit of 750 calories is generally correct (about 1.5 lbs a week)
With a BMI of 28 to 30 a deficit of 500 calories is about right (about 1 lb a week)
With a BMI of 26 to 28 a deficit of about 300 calories is perfect (about 1/2 lb a week)
and below 26... well this is where we get fuzzy. See now you're no longer talking about being overweight, so while it's still ok to have a small deficit, you really should shift your focus more towards muscle building, and reducing fat. This means it is EXTRA important to eat your exercise calories as your body needs to KNOW it's ok to burn fat stores, and the only way it will know is if you keep giving it the calories it needs to not enter the famine response (starvation mode).

With this quick guide you can figure out your goal rather easily. I know many people will say "I can't eat my exercise calories, I gain weight when I do". Well I have news for you, that's not correct. I submit this, if you eat your exercise calories and gain weight 1 of 3 things happened:
1 you were previously in starvation mode, and you upped your calories, and had an immediate weight gain, that's normal, to be expected, and necessary to get your body on track. Give it a month, that will stop, and you, once again, will begin to lose, but this time, in a healthy manner.
2 you incorrectly calculated something, either your exercise calories, your calorie intake, or you put in to large of a goal. Go back and check all your numbers.
3 you haven't given it enough time to work. This site promotes HEALTHY weight loss people. Healthy weight loss doesn't happen in days or weeks, it takes months and years. Each change you make in how you eat needs a month or more to work, be patient, give it time. It will happen.

And to everyone who has a trainer that doesn't agree with eating your exercise calories. I also submit this: In 90% of the cases (and I have talked to a LOT of trainers about this exact topic) they actually DO agree with this method, you just explained it wrong.
Just saying to a trainer "should I eat my exercise calories?" isn't enough, you have to explain to them that MFP already generates a deficit prior to any exercise, therefore the deficit will remain whether you exercise or not. Once you give them that idea, and you are relatively sure they understand the concept then I'll bet they change their tune.

I hope this helps, it's pretty straight forward if you've been here a while, and to you new guys, I recommend going to the message boards link, clicking on the "general diet and weight loss" area, and clicking on those first few posts that have the little mouse trap next to them, they are sticky and will always be there, and are a wealth of knowledge about this site, exercise calories, starvation mode...etc. "

Seriously doubting.....

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