Helloitsdan Fans. I have a question
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I had my numbers figured out by one of Helloitsdan's group and set the mfp to the amount I was told. I was getting confused after reading other posts about to add or not add the exercise since I thought the numbers figured out included exercise, so I posted and asked if I am suppose to log my exercise ?
I was told that I can log my exercise in mfp with the calories burned (using my hrm) and to always net 200-300 calories above BMR.
I still don't think I am doing something right but maybe someone can answer once and for all what we need to do.....I'm getting nervous as the scale shows I gained 2 pounds :noway: but I haven't taken measurements yet......Generally if Dan runs your numbers, he includes your exercise into your TDEE so you would NOT eat them back. And you don't necessarily need to look at net calories. In fact, I don't even log my exercise as my exercise is in my TDEE and I haven't lose a single lb of lean body mass yet since I joined this site.
OK.....so the numbers that were run for me were and I was told the following:
BMR = 1343
TDEE = 2082
Lean Body Mass = 99.1 lbs
Set MFP to = 1665 (This is 20% below your maintenance or TDEE of 2082) I would suggest setting your carbs/proteins/fat to 40/30/30, as well.
So I should forget the 200-300 net number (1643) that I was told after the numbers were run and set my mfp to 1665 and not eat back my calories and do not log the calories burned (zero out the calorie number if logging exercise on mfp) - is that now correct ? HELP !!!
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I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.
I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.
If you are at your BMR you are too low - if you want to log and 'eat back' your calories, use the sedentary number in the table.0 -
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FYI--you CAN log your exercise as "0" calories, instead of 1...if you're as nit-picky as I am and don't want MFP adding back ANY calories. LOL!
I tried changing my calories to 0 but it doesn't take it ? it will take 1 calorie but not 0 ??0 -
Guess I'm giving this method a try! Here's hoping it works for me! So I just need to follow the recomendation mady by F2F radio and the only time I would "eat back" exercise is if it drops me below my BMR (which it shouldn't, since exercise is already built in)? Amazing how much more that looks like even though the net calories should be similar to MFP!
You are correct...and it does "look" like more, but it really isn't. It's just a different way of looking at things. I like it better because I get to eat an acceptable number of calories EVERYDAY, instead of starving on days I don't work out and trying to find more and more food to cram down my throat the days I work out hard. I like the balance it affords, but it's really not that much different than MFP in the long run.
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I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.
I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.
If you are at your BMR you are too low - if you want to log and 'eat back' your calories, use the sedentary number in the table.
Hello I am eating about 50 cals above bmr. My sedentary setting is 200 calories more than my bmr around 1605. Surely that's too high for a base when my tdee is only 1707 without exercise? I know my weight loss will slower now but I would barely lose 0.75 lbs a month!0 -
So... this leads to another question.
I changed my daily calories to 2040. I have "unlinked" my FitBit so it won't blow in those calories.
What else do I need to do to make sure 2040 is it and MFP isn't adding anything else in there? Any other settings to change?0 -
I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.
I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.
If you are at your BMR you are too low - if you want to log and 'eat back' your calories, use the sedentary number in the table.
Hello I am eating about 50 cals above bmr. My sedentary setting is 200 calories more than my bmr around 1605. Surely that's too high for a base when my tdee is only 1707 without exercise? I know my weight loss will slower now but I would barely lose 0.75 lbs a month!
Where are you getting the TDEE from? f it is the fit2fat site - the 1707 is your TDEE LESS a deficit - the deficit is built in. Your TDEE will be higher than 1707.0 -
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So... this leads to another question.
I changed my daily calories to 2040. I have "unlinked" my FitBit so it won't blow in those calories.
What else do I need to do to make sure 2040 is it and MFP isn't adding anything else in there? Any other settings to change?
You should look at changing your macros. MFP has very low settings for protein and fat - I would suggest you change it to 40% carbs, 30% each fat and protein.0 -
Will Dan run anyone's numbers and give that kind of specific/individualized feedback? If so, how do we contact him? 0
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Bump0
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So... this leads to another question.
I changed my daily calories to 2040. I have "unlinked" my FitBit so it won't blow in those calories.
What else do I need to do to make sure 2040 is it and MFP isn't adding anything else in there? Any other settings to change?
This may be a daft question, but if you are using a FitBit you know your Exact TDEE and don't need to use any of the online calculators/spreadsheets.
your fitbit can give you the average daily expenditure for the past 2 weeks, so why not just deduct 20% from that?0 -
I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.
I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.
If you are at your BMR you are too low - if you want to log and 'eat back' your calories, use the sedentary number in the table.
Hello I am eating about 50 cals above bmr. My sedentary setting is 200 calories more than my bmr around 1605. Surely that's too high for a base when my tdee is only 1707 without exercise? I know my weight loss will slower now but I would barely lose 0.75 lbs a month!
Where are you getting the TDEE from? f it is the fit2fat site - the 1707 is your TDEE LESS a deficit - the deficit is built in. Your TDEE will be higher than 1707.
The TDEE is an average from various sites. This is the tdee sedentary option so no exercise is taken into account. So my maintenance level if I wanted to stay the same now without exercising is 1707. That's why I thought the 1605 is not mucn deficit to continue to lose weight, albeit small amounts.0 -
Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!
I eat 2800 calories a day, I am 5'11, 200 lbs and a 30 year old guy. It's not that crazy, especially if you exercise a lot.
I eat up to 2800 (range from 2000-2800 depending on my workouts, my average intake is around 2300/day) and I'm a 5'5", 121.5lb female.0 -
I have been following this plan since Wednesday. I am not using the tdee including exercise. Instead I am eating just above my bmr and eating any exercise calories back. Personally I don't like the idea of spreading the exercise calories out over the week so you eat the same amount every day. What happens if you fall ill or something and you are unable to do your allotted exercise. You would then be I trouble because you had already eaten for them earlier in the week.
I don't know if my way will work but it is way too early for me to tell yet. Fit to fat radio said you shouldn't do what I am doing because you will just put the fat back you burnt off at the gym for that day. I don't see what the problem is to be honest. At the end of the week it will still be the same calories except my method is safer.
If you are at your BMR you are too low - if you want to log and 'eat back' your calories, use the sedentary number in the table.
Hello I am eating about 50 cals above bmr. My sedentary setting is 200 calories more than my bmr around 1605. Surely that's too high for a base when my tdee is only 1707 without exercise? I know my weight loss will slower now but I would barely lose 0.75 lbs a month!
Where are you getting the TDEE from? f it is the fit2fat site - the 1707 is your TDEE LESS a deficit - the deficit is built in. Your TDEE will be higher than 1707.
The TDEE is an average from various sites. This is the tdee sedentary option so no exercise is taken into account. So my maintenance level if I wanted to stay the same now without exercising is 1707. That's why I thought the 1605 is not mucn deficit to continue to lose weight, albeit small amounts.
Start adding your exercise into the TDEE. It's a much easier approach and you will more likely force yourself to workout.0 -
Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!
I eat 2800 calories a day, I am 5'11, 200 lbs and a 30 year old guy. It's not that crazy, especially if you exercise a lot.
I eat up to 2800 (range from 2000-2800 depending on my workouts, my average intake is around 2300/day) and I'm a 5'5", 121.5lb female.
God Dang! I bow down to you!
One last thing, everyone STOP complicating things! Make it simple on yourself and add exercise in your TDEE and then just cut 20%. I know some say netting below your BMR will cause a reduction your metabolic rate, but front the studies I have seen, it can be mitigated by weight training and adequate protein. I have never worried about NET calories, nor have I worried about it with the 100+ people I have helped and ZERO people of that 100+ have decreased their metabolic rates from those who gave me updated stats.0 -
OK, I just get more and more confused here. So if my fitbit says my average daily burn over the past fortnight is 2050 then to lose 0.5lb a week I should eat 1800?
I have MFP at sedentary with 1360 for my net calories (BMR 1290, TDEE 1600 ish) and am currently eating my fitbit adjustments.
Over the past three months I have tried:
1360 plus exercercise calories (from HRM) = no loss over a month
1500 plus exercise calories from HRM (attempt to eat more) = no loss over a month
1360 plus fitbit calories over a fortnight = no loss so far
I'm starting to think a big part is what I eat and not just the calories (daily alcohol and chocolate)0 -
OK, I just get more and more confused here. So if my fitbit says my average daily burn over the past fortnight is 2050 then to lose 0.5lb a week I should eat 1800?
I have MFP at sedentary with 1360 for my net calories (BMR 1290, TDEE 1600 ish) and am currently eating my fitbit adjustments.
Over the past three months I have tried:
1360 plus exercercise calories (from HRM) = no loss over a month
1500 plus exercise calories from HRM (attempt to eat more) = no loss over a month
1360 plus fitbit calories over a fortnight = no loss so far
I'm starting to think a big part is what I eat and not just the calories (daily alcohol and chocolate)
You should be eating about 1650 calories a day. That is total and not net. Also, alcohol has been proven to slow your metabolism so eliminating that might help.0 -
Bumping this for tomorrow when I can have a good look at this on my pc.0
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I'm thinking of setting my numbers at working out 1-3 days a week, instead of 3-5. I do some exercise 5 days a week, but not always a "great burn". Like yesterday, I just went for a brisk 1.4 mile walk around the lake. I wouldn't call that a big burn day, but it's something. I would just hate to consider that a "workout" and set it at 3-5 days and it really isn't enough to count. I think my FitBit says I only burned like 150 calories during that walk.0
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Thanks Psulemon. I'll have to try it. I just worry about not having the extra calories to eat showing up, it is that number that motivates me to exercise, if that makes sense.0
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So... this leads to another question.
I changed my daily calories to 2040. I have "unlinked" my FitBit so it won't blow in those calories.
What else do I need to do to make sure 2040 is it and MFP isn't adding anything else in there? Any other settings to change?
This may be a daft question, but if you are using a FitBit you know your Exact TDEE and don't need to use any of the online calculators/spreadsheets.
your fitbit can give you the average daily expenditure for the past 2 weeks, so why not just deduct 20% from that?
WOW. I haven't used my FitBit to all of it's extent. I use it to track calories for a specific workout, and my sleep. Hadn't investigated using it for this ratio. I learn something new every day. I am definitely a work in progess 0 -
Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!
I eat 2800 calories a day, I am 5'11, 200 lbs and a 30 year old guy. It's not that crazy, especially if you exercise a lot.
I eat up to 2800 (range from 2000-2800 depending on my workouts, my average intake is around 2300/day) and I'm a 5'5", 121.5lb female.
God Dang! I bow down to you!
I work out a lot....lifting heavy weights and also in training for a marathon. I can out-eat my husband any day of the week, though. 0 -
Blows my whole "Oh goodie! What did I burn- what can I eat!!" theory right to heck! LOL
Oh, but it's sweet on rest days!!!0 -
Wait, what? This says I should be eating 2700 calories per day? That seems bonkers!
I eat 2800 calories a day, I am 5'11, 200 lbs and a 30 year old guy. It's not that crazy, especially if you exercise a lot.
I eat up to 2800 (range from 2000-2800 depending on my workouts, my average intake is around 2300/day) and I'm a 5'5", 121.5lb female.
God Dang! I bow down to you!
I work out a lot....lifting heavy weights and also in training for a marathon. I can out-eat my husband any day of the week, though.
Makes sense. I just do P90X2 so only burn about 650 calories per workout.0 -
bumping for later because all of this is like a new language to me and now i'm interested.. How do you get your numbers calculated for you?0
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bump for later0
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Bump for later.0
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