Major sucess with higher calories!

Got my figures and have read this thread.... thanks for all that have contributed.

I gym it 3 / 4 times a week - cardio and strength.

Am I right in thinking u eat the BMR + 20% and then on a exercise day u make sure ur net is your BMR ?

BMRx1.5 but I think you have numbers from the group right?
I ran your numbers personally so you should have all the info you need.

I have been reading, reading, running numbers. I keep coming to 2200/cal a day. I have lost 58 lbs since August on around 1400/day. (def more on the weekends, but never above 1900) I do cardio and strength training 5-6 days a week. I am down to that last 15 lbs, and my weight loss has slowed. My husband has been concerned for some time that I don't eat enough for the amount of exercise that I do, but it is really scary to think about going up to 2200/cal a day. I really want to be at goal by summer. Very nervous to take this plunge.

Got my figures and have read this thread.... thanks for all that have contributed.

I gym it 3 / 4 times a week - cardio and strength.

Am I right in thinking u eat the BMR + 20% and then on a exercise day u make sure ur net is your BMR ?

BMRx1.5 but I think you have numbers from the group right?
I ran your numbers personally so you should have all the info you need.

Yes thanks.....

Okay awesome! I'm goign to go with the sedentry one but it is hard to tell being a student. I spend most of my time sitting in lectures/driving/sitting on my bed studying but I also work 20 hours a week at McDonalds which is quite a fast paced and energy consuming job. But I don't think that that is enough to raise me to the next activity level on a reliable basis?

If I am eating back my excersize calories, to get to a net of my sedentry BMR will it matter if some weeks I am burning more through general activity?

I must say, i LOVE the support on these forums. Even for a poor confused soul with me who's had a bad metabolism for as long as I can remember!

General daily activity that is mainly fed by fat is exactly what you want to increase. So long as your BMR is protected by NET eating above it from true exercise calories, the extra daily stuff is just more fat burned.

Sorry for so many replies here! I just want to clarify:

Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.

My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?

So confused by all of this Almost feel ready to cry just trying to get my head around it.

I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.

Sorry for so many replies here! I just want to clarify:

Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.

My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?

So confused by all of this Almost feel ready to cry just trying to get my head around it.

I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.

If it shows 1,669 at the sedentary level - your deficit is already baked in. Your actual TDEE is 20% above that - the 20% is your deficit. See the narrative above the table that explains that it is what you need to eat to achieve your weight loss goal. Also note, that if you pick the sedentary level, this does not include exercise which also needs to be eaten back (or pick the average level of activity from the table and stick to that number so your exercise is already baked unto your goal)

Bump

Guys, this may be premature but I think upping my calories is working. There's been a 1lb decrease since the start of the week.

All I've done is added a protein shake to my breakfast, some turkey to my lunch and some eggs to my dinner to increase my numbers. I've not felt tired or had the mad hunger like I've had the last two weeks at all this week. I'm still not quite netting my BMR, but I'm a good 500 calories closer to it than I used to be!

I'm actually excited about getting weighed this weekend as I think I'm going to see something really good.

bump

Just a question - is it wise to trust the MFP estimate of weight loss as the end of your food diary day when you have upped your calories to the fit2fat level? I ate pretty much perfectly on my calories today (though a little off in my protein and sodium) and when i completed the food diary for the day MFP said that I would loose 1 kg in 5 weeks... Or 2 pounds basically. Is this what I can expect or is the MFP estimate wrong?

Guys, this may be premature but I think upping my calories is working. There's been a 1lb decrease since the start of the week.

All I've done is added a protein shake to my breakfast, some turkey to my lunch and some eggs to my dinner to increase my numbers. I've not felt tired or had the mad hunger like I've had the last two weeks at all this week. I'm still not quite netting my BMR, but I'm a good 500 calories closer to it than I used to be!

I'm actually excited about getting weighed this weekend as I think I'm going to see something really good.

It's interesting how we think adding a few hundred calories sounds so daunting, but if you break it down into just adding a few more nutritious calories at each meal, it's pretty easy. Good for you!

Just a question - is it wise to trust the MFP estimate of weight loss as the end of your food diary day when you have upped your calories to the fit2fat level? I ate pretty much perfectly on my calories today (though a little off in my protein and sodium) and when i completed the food diary for the day MFP said that I would loose 1 kg in 5 weeks... Or 2 pounds basically. Is this what I can expect or is the MFP estimate wrong?

MFP is very wrong now, because you manually set a goal that included exercise being eaten back, they know nothing about the exercise. Plus, MFP activity level may be setup so low they are nowhere near your better known TDEE.

Also, either method you go, none know your true TDEE, you are picking from 4/5 levels.

The only way to know truly how much weight loss is possible, is to go back to when you were eating with no regard to weight, what level of calories and activity had you holding old weight steady. Enter a week's worth of standard eating.
That is your true TDEE for that level of activity.
You could have subtracted 1000 from that figure and lost 2lbs weekly with no change to activity.

Then you estimate BMR at that time, and you have a multiplier.

But probably, more active now. You can still figure out the math if you have decent estimates of exercise calories burned. Do a weekly avg, add it on to true past TDEE, and there you go for current true TDEE.
Now you can see what the multiplier is and what activity level you are near.

But it's really hard to go back and log foods. And it's been shown in studies the mere act of logging foods causes most to eat differently, to make better choices.

All that for, no, you can't trust MFP math estimate.
If you do want it closer to being correct, change the MFP activity level to Very Active, which is 1.55 x BMR.

Sorry for so many replies here! I just want to clarify:

Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.

My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?

So confused by all of this Almost feel ready to cry just trying to get my head around it.

I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.

It is Fat2FIt, right?
I believe you should eat at your TDE and let your exercise create the deficit.

:glasses: bump

Sorry for so many replies here! I just want to clarify:

Fit2Fat sets my Katch-McArdle BMR at 1371 calories.
It has my TDEE for a sedentry lifestyle at 1669 in the boxes down the bottom.

My question basically is - It asked me to put in my goal weight when I was inputting them. So that TDEE - is that my TDEE if I was at my goal weight or my TDEE now? Basically, do I need to eat less than that to achieve a deficit? Or should I eat 1669 each day and that will allow me to reach my goal weight?

So confused by all of this Almost feel ready to cry just trying to get my head around it.

I just want to know if I will lose weight at a net of 1669 or if i need to go lower to introduce a deficit.

It is Fat2FIt, right?
I believe you should eat at your TDE and let your exercise create the deficit.

If you read the blurb above the table it makes it clear that this is the amount you should eat to lose weigh - it already has the deficit built in. The number isn't actually your TDEE - its about 80% of your TDEE - the 20% being your deficit.

Assuming you are pretty consistent with your exercise, just eat the calories in the row for the level of activity you are on.