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ok so does anyone know then, since my cal I should be eating is 1838, after I work out, do I eat back those cals? or no? bc on the myfitnesspal it recalculates your numbers....

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ok so does anyone know then, since my cal I should be eating is 1838, after I work out, do I eat back those cals? or no? bc on the myfitnesspal it recalculates your numbers....

From Dan's original post.

This number is static and I only recommend eating back so your NET is at least 200 above BMR.

As far as the military body fat calculator, why is the number so high? the other body fat calculators are much less than what I am getting with this military one

ok so does anyone know then, since my cal I should be eating is 1838, after I work out, do I eat back those cals? or no? bc on the myfitnesspal it recalculates your numbers....

If you have a rest day, you do NOT eat those back, if you selected an honest activity level. There will be a weekly balance between hard days, light days, and rest days.

If you were to do a weekly spot check, taking out your known exercise calories from that 1838, you should NET above your BMR on avg by about 200 cal.

Ok. I think I finally got it. Hopefully someone can agree.

I found my Body Fat using the military formula to be 34.9%.

So my BMR would be 1297 calories.

I chose moderately active since I do body pump 2 times a week, go for a 3 mile run/walk on Sundays and then I'm also an elementary PE teacher so I'm always moving at work.

So that gives me 2041 calories to eat everyday.

TDEE would be 2041 + 20% = 2449.2 I wear a Fitbit so that does seem pretty accurate.

So for me to reach my goal weight my calorie count should be 2041 with only eating back my exercise calories to at least NET my BMR of 1297.

I just came across this, and at least to me, this makes a lot more sense, and is more in line with the number of calories that MFP tells me to eat, and how much I've been eating, and consistently losing weight. (and also in line with the calculates that Weight Watchers provides witht heir points system)

http://www.fitday.com/fitness-articles/nutrition/calories/how-many-calories-should-i-eat-to-lose-weight.html

From that site:
-First determine your BMR using this formula:

Women: 655 + (4.3x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

For me, this comes to 1683 for my BMR.

-Next, calculate your activity level to determine how many calories you need to maintain your current weight:
Sedentary - add BMR + 20%
Light activity - add BMR + 30%
Active - add BMR + 40%
Very Active - Add BMR + 50%

I have a sedentary lifestyle, so this number comes out to 2019.62
This is the amount of calories I need to MAINTAIN my current weight.

-Finally - determine how many calories are needed to lose weight.
a 3500 calorie deficit per week (500/day) = 1 pound weight loss per week.

So if I need 2019 calories/day to maintain - MINUS- 500 cal/day (1 pd per week) = 1519 cal/day to lose weight.
MFP allows me 1500 cals per day, so this is right in line with that. - I've been following this guideline and consistenly losing an average of 1 to 2 pounds per week.

And yes, this number is below my BMR, but seems to be the only number I can use to lose weight at a sedentary level.
Not only that, but the Weight Watchers system is based off of calories and other factors, which determines this is how many calories I should be eating as well. So are you then suggesting that Weight Watchers is incorrectly telling all of their members to eat below their BMR??

from Fat 2 Fit these are the numbers I got,

Sedentary - 1843
Lightly Active - 2111
Moderately Active - 2380

I fall under Moderately Active, are you saying that on days I do not workout I need to only eat 1843? or can I eat 2380 every day and not eat back exercise calories on days I workout?

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are you saying that on days I do not workout I need to only eat 1843? or can I eat 2380 every day and not eat back exercise calories on days I workout?

Excellent point! what do you do on days you don't work out when it appears the Activity level calories account for exercise since you don't have to eat them back.
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it's a weekly balance. same value everyday.
You do not eat back exercise as you said, already in there. On a weekly avg. Heavy, light, rest days balance out. End result should be NETing above your BMR by 200 if you spot checked for a week.

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