What do you do when 500 calorie deficit is no longer over 12
jenschnack
Posts: 112 Member
My maintenance calories are now 1690 a 500 calorie deficit will put me under 1200 calories. I am still not to my health bmi. Should I just not eat some of my exercise to maintain a 500 calorie or more deficit and just make sure I eat at least 1200 calories a day. I typically burn 300 or less calories when I workout and workout 3-4 times a week.
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Replies
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You should ALWAYS eat your exercise calories.0
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I kind of doubt our maintenance calories include your exercise. How are you calculating your maintenance?0
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should I change to lightly active instead of sedentary? If I do that do I still eat exercise calories too?0
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should I change to lightly active instead of sedentary? If I do that do I still eat exercise calories too?
What do you do for a living and do you exercise?0 -
I am a Sys Admin and I sit at my desk. I workout 3-4 times a week burning 166-300 calories each time. I use my Polar FT4 so I am sure the calories from exercise are pretty close.
Right now I am just letting MPF calculate my maintenance calories based on sedentary. MPF says 1690 for maintenance and has it set to a 490 calorie deficit so that it doesn't go under 1200.
5'2"
current = 148.9
goal = 135
age 290 -
bump0
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Your true maintenance calories are 2000. The 1690 is with out exercise and exercise counts towards your tdee. With the said you also cant aim for 500 calories since you are close to your goal as your body has more fuel requirements. I would probably have you est 1550-1650 calories a day and have you start lifting if you havent done so already. When it comes to cutting fat there is no more important type of exercise. You can do macro nutrients of 35% carb 40% protein and 25% fats.I am a Sys Admin and I sit at my desk. I workout 3-4 times a week burning 166-300 calories each time. I use my Polar FT4 so I am sure the calories from exercise are pretty close.
Right now I am just letting MPF calculate my maintenance calories based on sedentary. MPF says 1690 for maintenance and has it set to a 490 calorie deficit so that it doesn't go under 1200.
5'2"
current = 148.9
goal = 135
age 29
What do you do for exercise now though?0 -
bump0
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Everyone is different and while MFP is very helpful and gives great guidelines I think you have to play around with it a bit and see what works for you I eat 1200 cals a day and do not eat back my exercise cals, this works for me. When I eat back my exercise cals I dont seem to lose weight as quickly. Good luck and find what works for you0
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How is your maintenance only 1600 calories?
I'm 5'3" 135 Roughly: TDEE=2200 BMR=1400...
Exercise 5x a week burning about 500 each time.
Your BMR should be higher than mine. Figure out your BMR and have that set as your calorie goal.
Personally, I eat 1700 calories a day for weight loss... I have my goal set to 1400 (I don't focus on net calories, I go over some days and under the next, I just like having a stable amount of calories each day) and I lose about a pound a week.0 -
You should ALWAYS eat your exercise calories.
It can never be that clear cut as everyone is different. I cycle 1000+ miles a month and often have 750-1000 cals left at the end of the day, even after eating 2500+ cals. Having a deficit works for me, but won't for everyone0 -
i would just make sure you are netting BMR and not worry about it otherwise. you can eat a little more, you will still lose weight, just mabye not as fast0
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I am 5'2" and when set to sedentary my maintenance is 1470.How is your maintenance only 1600 calories?
I'm 5'3" 135 Roughly: TDEE=2200 BMR=1400...
Exercise 5x a week burning about 500 each time.
Your BMR should be higher than mine. Figure out your BMR and have that set as your calorie goal.
Personally, I eat 1700 calories a day for weight loss... I have my goal set to 1400 (I don't focus on net calories, I go over some days and under the next, I just like having a stable amount of calories each day) and I lose about a pound a week.0 -
I am 5'2" and when set to sedentary my maintenance is 1470.How is your maintenance only 1600 calories?
I'm 5'3" 135 Roughly: TDEE=2200 BMR=1400...
Exercise 5x a week burning about 500 each time.
Your BMR should be higher than mine. Figure out your BMR and have that set as your calorie goal.
Personally, I eat 1700 calories a day for weight loss... I have my goal set to 1400 (I don't focus on net calories, I go over some days and under the next, I just like having a stable amount of calories each day) and I lose about a pound a week.
Don't go by MFP, look online for resources to calculate your BMR. That is what your goal should be set to.
Anycalorie count lower than your BMR will result in loss in muscle mass along with the fat.0 -
My BMR is between 1100 on this site and 1200 on others. I weigh 117 lbs and have my settings on sedentary. I don't want to lose much more weight so soon I will switch to maintenance soon plus exercise cals. I think BMR is lower as you get older as well.
I am 5'2" and when set to sedentary my maintenance is 1470.How is your maintenance only 1600 calories?
I'm 5'3" 135 Roughly: TDEE=2200 BMR=1400...
Exercise 5x a week burning about 500 each time.
Your BMR should be higher than mine. Figure out your BMR and have that set as your calorie goal.
Personally, I eat 1700 calories a day for weight loss... I have my goal set to 1400 (I don't focus on net calories, I go over some days and under the next, I just like having a stable amount of calories each day) and I lose about a pound a week.
Don't go by MFP, look online for resources to calculate your BMR. That is what your goal should be set to.
Anycalorie count lower than your BMR will result in loss in muscle mass along with the fat.0 -
I'm confused by all the high numbers too, but usually just ignore everyone that says I could eat 2000+ calories a day and lose weight. I feel bloated and overfed when I do.
I've calculated my BMR = 1455.8
Take that x 1.2 (since I have a desk job) and get 1746.96. That's how many calories my body burns on an average day.
In order to lose weight, I need to reduce that number. This is where I get confused.
Everyone says never eat less than your BMR. Then how do you create a deficit? Everyone also says to eat back exercise calories. Well, that seems self defeating. You finally have a deficit, and you ate it away.
So, anyway. I did the math myself. 1746 - 500 = 1246. That's what I put into MFP for my daily goal and I do eat back the calories. Is that correct?0 -
Your true maintenance calories are 2000. The 1690 is with out exercise and exercise counts towards your tdee. With the said you also cant aim for 500 calories since you are close to your goal as your body has more fuel requirements. I would probably have you est 1550-1650 calories a day and have you start lifting if you havent done so already. When it comes to cutting fat there is no more important type of exercise. You can do macro nutrients of 35% carb 40% protein and 25% fats.I am a Sys Admin and I sit at my desk. I workout 3-4 times a week burning 166-300 calories each time. I use my Polar FT4 so I am sure the calories from exercise are pretty close.
Right now I am just letting MPF calculate my maintenance calories based on sedentary. MPF says 1690 for maintenance and has it set to a 490 calorie deficit so that it doesn't go under 1200.
5'2"
current = 148.9
goal = 135
age 29
What do you do for exercise now though?
I am doing 30 Day Shred 1-2 times a week and Cardio (mainly elliptical 3 times a week). I was lifting 2-3 times a week and doing cardio but when I started 30 Day Shred I stopped lifting because I was told not to do weights everyday and 30 day uses some weights.0 -
Instead of trying for a 500 calorie deficit, aim to lose 1/2 pound per week which is 250 calories. You should also eat most of your exercise calories. You're getting close to your goal and it's better to aim for a slightly slower rate of loss the closer you get. That will also give you a few more calories to play with.0
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http://www.bmi-calculator.net/bmr-calculator/
Says my BMR is 1453.9
1.2 x 1453.9 = 1745
1.375 x 1453.9 = 19990 -
I'm confused by all the high numbers too, but usually just ignore everyone that says I could eat 2000+ calories a day and lose weight. I feel bloated and overfed when I do.
I've calculated my BMR = 1455.8
Take that x 1.2 (since I have a desk job) and get 1746.96. That's how many calories my body burns on an average day.
In order to lose weight, I need to reduce that number. This is where I get confused.
Everyone says never eat less than your BMR. Then how do you create a deficit? Everyone also says to eat back exercise calories. Well, that seems self defeating. You finally have a deficit, and you ate it away.
So, anyway. I did the math myself. 1746 - 500 = 1246. That's what I put into MFP for my daily goal and I do eat back the calories. Is that correct?
Your BMR is what you would burn if you were in a coma. So you need to eat AT LEAST that. Anything else you do in a day is on top of that, which is called your TDEE (Total Daily Energy Expenditure). This includes exercise, etc. You need to create a deficit from your TDEE, not your BMR.
What is the 1746? BMR or TDEE? If it's your BMR, you should eat at least that everyday.0 -
Ah, the conundrum all DON'T-GO-UNDER-1200!!-Crazies fear.
It is perfectly reasonable, UNAVOIDABLE actually, if you are of a shorter height and sedentary for you to NOT have to drop below 1,200 to keep your 1 lb per week cut.IIT'S JUST THE WAY THE MATH WORKS PEOPLE.
You have two choices: lower your lb per week weight loss goal to 1/2 lb per week (so a 250 cal cut) OR (and I'm going to get skinned alive here) drop slightly below 1,200. If you drop below, be careful, but it most certainly CAN be done (I ate at 1,150 for 7 weeks and was perfectly fine, still alive, that's right, and my BMR didn't get damaged). You aren't going to damage your BMR if you don't do it for a long amount of time, no matter what the fear mongers say. I actually talked to a girl today who said she was eating at what she thought was her goal and wasn't losing weight, and then got tested and found out her BMR was 1,020 due to genetics. IT HAPPENS people. DISLCAIMER: this only counts if you have your correct TDEE, not using your BMR to calculate your cut.
Let the roasting begin.0 -
I agree with all of this.Ah, the conundrum all DON'T-GO-UNDER-1200!!-Crazies fear.
It is perfectly reasonable, UNAVOIDABLE actually, if you are of a shorter height and sedentary for you to NOT have to drop below 1,200 to keep your 1 lb per week cut.IIT'S JUST THE WAY THE MATH WORKS PEOPLE.
You have two choices: lower your lb per week weight loss goal to 1/2 lb per week (so a 250 cal cut) OR (and I'm going to get skinned alive here) drop slightly below 1,200. If you drop below, be careful, but it most certainly CAN be done (I ate at 1,150 for 7 weeks and was perfectly fine, still alive, that's right, and my BMR didn't get damaged). You aren't going to damage your BMR if you don't do it for a long amount of time, no matter what the fear mongers say. I actually talked to a girl today who said she was eating at what she thought was her goal and wasn't losing weight, and then got tested and found out her BMR was 1,020 due to genetics. IT HAPPENS people. DISLCAIMER: this only counts if you have your correct TDEE, not using your BMR to calculate your cut.
Let the roasting begin.0 -
I am 5'2" and when set to sedentary my maintenance is 1470.How is your maintenance only 1600 calories?
I'm 5'3" 135 Roughly: TDEE=2200 BMR=1400...
Exercise 5x a week burning about 500 each time.
Your BMR should be higher than mine. Figure out your BMR and have that set as your calorie goal.
Personally, I eat 1700 calories a day for weight loss... I have my goal set to 1400 (I don't focus on net calories, I go over some days and under the next, I just like having a stable amount of calories each day) and I lose about a pound a week.
Don't go by MFP, look online for resources to calculate your BMR. That is what your goal should be set to.
Anycalorie count lower than your BMR will result in loss in muscle mass along with the fat.
^^^^ this. I am 5'3 and 146 today, my goal is 137 but I may go a lil lower. So we have similar stats, I eat almost exactly the amount she does and I burn 450-500 most days. I have my MFP set for 1.0 now because I am playing with numbers but I am losing more a week. I feel like I eat so much that when I have a rest day and go to 1400/1500 that I am starving! It's all in my head because I eat all day.
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http://www.fat2fitradio.com/tools/bmr/ figure out your BMR here. You need to know your body fat % if you do not know it use the military calculator on the same site. It is most accurate. Then look at the chart and eat the amount of calories it tells you to eat for your activity level. It will give you a 1lb a week loss.0
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Instead of trying for a 500 calorie deficit, aim to lose 1/2 pound per week which is 250 calories. You should also eat most of your exercise calories. You're getting close to your goal and it's better to aim for a slightly slower rate of loss the closer you get. That will also give you a few more calories to play with.
This. With only 13 pounds to shed, you should be going at a nice steady pace of 0.5 pound per week.0 -
I agree with all of this.Ah, the conundrum all DON'T-GO-UNDER-1200!!-Crazies fear.
It is perfectly reasonable, UNAVOIDABLE actually, if you are of a shorter height and sedentary for you to NOT have to drop below 1,200 to keep your 1 lb per week cut.IIT'S JUST THE WAY THE MATH WORKS PEOPLE.
You have two choices: lower your lb per week weight loss goal to 1/2 lb per week (so a 250 cal cut) OR (and I'm going to get skinned alive here) drop slightly below 1,200. If you drop below, be careful, but it most certainly CAN be done (I ate at 1,150 for 7 weeks and was perfectly fine, still alive, that's right, and my BMR didn't get damaged). You aren't going to damage your BMR if you don't do it for a long amount of time, no matter what the fear mongers say. I actually talked to a girl today who said she was eating at what she thought was her goal and wasn't losing weight, and then got tested and found out her BMR was 1,020 due to genetics. IT HAPPENS people. DISLCAIMER: this only counts if you have your correct TDEE, not using your BMR to calculate your cut.
Let the roasting begin.
You could also exercise a bit at that point and eat some of your exercise calories back. Just saying...0 -
Ah, the conundrum all DON'T-GO-UNDER-1200!!-Crazies fear.
It is perfectly reasonable, UNAVOIDABLE actually, if you are of a shorter height and sedentary for you to NOT have to drop below 1,200 to keep your 1 lb per week cut.IIT'S JUST THE WAY THE MATH WORKS PEOPLE.
You have two choices: lower your lb per week weight loss goal to 1/2 lb per week (so a 250 cal cut) OR (and I'm going to get skinned alive here) drop slightly below 1,200. If you drop below, be careful, but it most certainly CAN be done (I ate at 1,150 for 7 weeks and was perfectly fine, still alive, that's right, and my BMR didn't get damaged). You aren't going to damage your BMR if you don't do it for a long amount of time, no matter what the fear mongers say. I actually talked to a girl today who said she was eating at what she thought was her goal and wasn't losing weight, and then got tested and found out her BMR was 1,020 due to genetics. IT HAPPENS people. DISLCAIMER: this only counts if you have your correct TDEE, not using your BMR to calculate your cut.
Let the roasting begin .
I can't. I agree with you x0 -
You could also exercise a bit at that point and eat some of your exercise calories back. Just saying...
AS YOU SHOULD, but then your NET, would be the same because cals burned and then eaten back is cancelled out.
For example: if your goal is 1,100, and you exercise 200 cals off, and because you are an intelligent person and you know you should you eat back 200 because you are at such a precarious caloric goal, your NET is still 1,100.
And thanks for the agreement everyone! I am pleasantly surprised!! 0 -
If her maintenance is 1690 and she works out and burns 200 calories she now has 1890 for her maintenance. She can eat 1200 and have a 690 calorie deficit. She could now eat 1390 and still have a 500 calorie deficit. IMO she needs to work out more not eat less.0
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http://www.fat2fitradio.com/tools/bmr/ figure out your BMR here. You need to know your body fat % if you do not know it use the military calculator on the same site. It is most accurate. Then look at the chart and eat the amount of calories it tells you to eat for your activity level. It will give you a 1lb a week loss.
Waist = 35.5
Hips = 42
Neck = 14
40.7% fat0
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