In place of a road map!

I'm confused, lol. I went from 1290 to 1420 this week, but it appears I need to go even higher, to at least 1700 and then eat my exercise cals back?

Thank you to anyone who would be willing to help me out, I appreciate it I have 85lbs left to lose, so I want to learn how to do this right now, so I can be in the right place as I get down to my goal.

:flowerforyou:

If you calculate your TDEE w/o exercise (the way MFP does) - then you do eat them back.

However, calculate it with exercise and eat at a constant level all the time but you've got to make sure you DO exercise since you are eating the calories for it.

I'm confused, lol. I went from 1290 to 1420 this week, but it appears I need to go even higher, to at least 1700 and then eat my exercise cals back?

Thank you to anyone who would be willing to help me out, I appreciate it I have 85lbs left to lose, so I want to learn how to do this right now, so I can be in the right place as I get down to my goal.

:flowerforyou:

If you calculate your TDEE w/o exercise (the way MFP does) - then you do eat them back.

However, calculate it with exercise and eat at a constant level all the time but you've got to make sure you DO exercise since you are eating the calories for it.

Thank you!

bump

How do I figure out my proper activity level? I strength train but it's just body weight/12lb handweights, 3x/week and walk every day...a lot. This month I've hit over 10k steps every day, averaging about 12k. But they aren't all at a consistent rate-vary from normal to 3-4mph to sprints, depending on mood, day, etc. By some sites I've seen that means I'm moderately active, but it seems impossible that I'd be wanting to eat 2018 calories to -lose- weight.

I've fluctuated at the lightly active calories for a month, without much movement in any direction.

My stats- 5'2", 138lb, 32% BF *upset that @#$# number hasn't changed in MONTHS*
Katch-McCardle = 1293 cals
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1562
Lightly Active (light exercise/sports 1-3 days/wk) 1790
Moderately Active (moderate exercise/sports 3-5 days/wk) 2018
Very Active (hard exercise/sports 6-7 days/wk) 2246
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2474

Bump

Yoda, you are.

Great read, thank you so much!

oops, nevermind.

Hanging onto this one.

bump!

Understanding body fat and how you lose it will certainly keep you from hopping on the scale every day and probably have you running up to GNC for a handy set of calipers $20.

Mine are arriving from amazon tomorrow (actually excited because I've been wondering for a while)

So it took a me a long to comprehend this but it does make a lot of sense... I use BodyMedia so I went back to Feb and did some figures based on what I was eating/burning then and got some "exact" figures.

Over 20 days:
I burned on average 2689
I consumed on average 1655
over those same 20 days I should have had an 8 lb loss ( 3500 = 1 lb) but in reality I only lost 5 lbs

Then I figured those same 20 days eating 2100 calories (this is a little below the actual chart figure of 2292 but I think my metabolism is a bit slow so I dropped it about 200 calories)
Over those 20 day I should have a loss of guess what.. 5 lbs...

So.. do I want to eat on average 1655 or 2100.. Hmm.. not a tough decision :-)

This last week I actually had already given my body a break because I wasn't losing and I attempted to eat 2300 calories a day. I actually ended up eating an average of 2226 calories for a deficit of 3911 and I did lose .7 of a lb.

Thanks for posting this again.. I saw another post that I think was yours and I just couldn't get it. I had to put it down on paper and see how it looked for it to make sense.. but it does now.

Static calories to eat a day 2100 (based on 1 - 3 days a week workout)
Never eat at or below Katch McGardle BRM number plus 200 for net 1542

bump

21 year old female, pretty athletic. I'm 5'8" about 158 lbs and my goal is at 150ish

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%.

got 26.6%

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.

I got 1509.... I don't really understand what you mean in the second line? Is that if you set your daily goal to 1509?

Add 20% to suggested calories to know your TDEE.

do I multiply 1509*1.2=1810.8
OR
activity level moderately active: 2368*1.2=2841.6
? I'm really sorry, but there is so many numbers and acronyms and I'm not very clear with what these all mean




]

Great post thanks!!

I started eating more (1943 goal cal/day) back at the beginning of February and my loss hasn't been stellar, averaging 1/3 pound per week.
I have been pretty loose about hitting my macros (set at 30-30-40) never over too far on the carbs but always over on the fat and under on the protein.

Can not hitting the macros alone cause my weight loss to be really slow or stall?