over 2000 cals/day for me? fat2fit calculators...

Schnuddelbuddel
Schnuddelbuddel Posts: 402 Member
in Health and Weight Loss
Hi,

I read a good few threads on here and found one (which I've now lost!) that mentioned the fat2fit site has good calculators. So, off I went on my merry way there and did calculate my current body fat percentage (which, shockingly is at 47.8%!) and then went off to find out my BMR and how many calories they're telling me I should eat.

Long story short: BMR was 1234 cals/1527 cals, depending on which method and as I'm doing 3-5 days exercise, the calorie amount for my maintenance at my activity level was 2077. Apparently, that means that I'll be losing weight now until I reach my goal weight and then maintain on the same calorie intake?

Add to that, I'm breastfeeding full-time, so 500 more: 2577 calories!

Tell me something though: Does this mean, I do NOT eat my exercise calories back, because it already takes into account my activity level? Or do I still eat them back - I'd be over 3000 cals/day! Seems a TOUCH insane to me...

HELP? I have a feeling I got that all muddled up!

Replies

  • stephaneb74
    stephaneb74 Posts: 151 Member
    I would hing you don't eat back those calories..... I thought about the same for me and with their calculator, I should be eating almost 4000 Cal's a day..... sticking to mfp system until it stops working for me.....
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    If your activity level that you mentioned when figuring that out already included specific workouts, then no do not eat them back. If you (like me and many others) just include your normal activity but not workouts, then you need to eat them back.

    If your maintenance is 2077 then you should not be losing on that. If you want to lose, it will need to be less than that (around 500 less is advised for 1lb a week loss) but never lower than your BMR.
  • Schnuddelbuddel
    Schnuddelbuddel Posts: 402 Member
    If your maintenance is 2077 then you should not be losing on that. If you want to lose, it will need to be less than that (around 500 less is advised for 1lb a week loss) but never lower than your BMR.

    That's the thing that confused me, apparently, that's the maintenance level once I've reached my goal. Here's what it said:

    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) 1608
    Lightly Active (light exercise/sports 1-3 days/wk) 1843
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2077
    Very Active (hard exercise/sports 6-7 days/wk) 2312
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2546

    Now, I do on a weekly basis: 2 running track sessions, 1 Zumba, 1 Pilates, and at least 3x 1hour walks. That's besides any extra jogging/walking sessions to train for a 10k run in June.
  • andreyako
    andreyako Posts: 12
    lol thanks guys i think that just helped me solve my problem please check out my post and let you know what you think
    http://www.myfitnesspal.com/topics/show/538018-help-understanding-the-concept-of-calorie-deficit
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    If your maintenance is 2077 then you should not be losing on that. If you want to lose, it will need to be less than that (around 500 less is advised for 1lb a week loss) but never lower than your BMR.

    That's the thing that confused me, apparently, that's the maintenance level once I've reached my goal. Here's what it said:

    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) 1608
    Lightly Active (light exercise/sports 1-3 days/wk) 1843
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2077
    Very Active (hard exercise/sports 6-7 days/wk) 2312
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2546

    Now, I do on a weekly basis: 2 running track sessions, 1 Zumba, 1 Pilates, and at least 3x 1hour walks. That's besides any extra jogging/walking sessions to train for a 10k run in June.

    Ohhh I see. What it's saying then is that you would maintain on at your goal weight, while doing the exercise you are already doing (ie: you don't eat back exercise cals)

    So, at your goal weight, you would maintain on 2077. At the moment, as you are heavier, your maintenance will naturally be higher than this, yet by eating at 2077 you are effectively on a deficit, which means you will lose. As you get lighter, your current maintenance will go down and down closer to that number, which means you will lose slower...but that's a good thing! The closer you are to your goal, the smaller the deficit needs to be.
  • Schnuddelbuddel
    Schnuddelbuddel Posts: 402 Member
    Ohhh I see. What it's saying then is that you would maintain on at your goal weight, while doing the exercise you are already doing (ie: you don't eat back exercise cals)

    So, at your goal weight, you would maintain on 2077. At the moment, as you are heavier, your maintenance will naturally be higher than this, yet by eating at 2077 you are effectively on a deficit, which means you will lose. As you get lighter, your current maintenance will go down and down closer to that number, which means you will lose slower...but that's a good thing! The closer you are to your goal, the smaller the deficit needs to be.

    Okay, that's what I understood also - am just freaked out by how many calories that are!! That means 2577/day for me incl the breastfeeding!!!! Sounds insane to me, to be honest and I'm not sure I have the nerve to up it that much.

    Currently I'm on 1480 cals + breastfeeding (so 1980 incl breastfeeding)

    and do you know what? I just realised that that's working out about the same amount as 2577 if I added exercise on top of that.

    Imma gonna go in ma little corner now and be quiet :embarassed: and leave my mfp settings the way they are :)

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