Make up 1300 Extra Calories
union410
Posts: 32
First post here guys. Looking for some advice. My recommended daily calorie intake to lose 2-pounds a week is 1560. Today, after burning 800 calories in exercise I'm sitting at 2860. It was a bad day for me. So my question is this. Should I make the calories up by going down to around 1200 calories a day for four days? Or go down to 900 calories for two days. Keep in mind that I will eat a lot more than 900 calories, but will knock it down with exercising. Any thoughts or suggestions? I can't believe I went to Panda Express today. I've been doing so good. 24 pounds lost since Jan 1st. I'm 6'4" 220 FYI
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Replies
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Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.
My BMR is 2184. I just looked up my TDEE and it's 3767. I've never looked up TDEE before. Can you tell me the difference between my BMR and TDEE? I wonder why MFP recommended 1560/day. And why has it been working so far?0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.
My BMR is 2184. I just looked up my TDEE and it's 3767. I've never looked up TDEE before. Can you tell me the difference between my BMR and TDEE? I wonder why MFP recommended 1560/day. And why has it been working so far?
Your BMR is your Basic Metabolic Rate - its basically the energy you expend if in a coma all day. Your TDEE is the total amount of energy you expend, including daily life and exercise. You should not eat under your BMR generally. If you have more than 50lb to lose, its OK to set a deficit of about 1000 calories (2lb a week) which would give you about 2700 to eat a day.
What activity assumption did you use for th TDEE?
You have been losing weight because you are eating below your TDEE - the problem is, eating with that much of a deficit will cause your metabolism to slow eventually and is just not sustainable and who wants to eat 1560 when they can eat twice that and still lose weight? From a nutrient perspective, a guy should really be getting at least 1800 calories.0 -
First post here guys. Looking for some advice. My recommended daily calorie intake to lose 2-pounds a week is 1560. Today, after burning 800 calories in exercise I'm sitting at 2860. It was a bad day for me. So my question is this. Should I make the calories up by going down to around 1200 calories a day for four days? Or go down to 900 calories for two days. Keep in mind that I will eat a lot more than 900 calories, but will knock it down with exercising. Any thoughts or suggestions? I can't believe I went to Panda Express today. I've been doing so good. 24 pounds lost since Jan 1st. I'm 6'4" 220 FYI
Most of us will have days when we go well above our cal limit.
Don't worry about compensating by eating less next days.
Just get back to the correct calorie limit. One day above your cals is not going to increase your weight that much (remember, one pound of fat is 3500 calories !!)0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.
My BMR is 2184. I just looked up my TDEE and it's 3767. I've never looked up TDEE before. Can you tell me the difference between my BMR and TDEE? I wonder why MFP recommended 1560/day. And why has it been working so far?
Your BMR is your Basic Metabolic Rate - its basically the energy you expend if in a coma all day. Your TDEE is the total amount of energy you expend, including daily life and exercise. You should not eat under your BMR generally. If you have more than 50lb to lose, its OK to set a deficit of about 1000 calories (2lb a week) which would give you about 2700 to eat a day.
What activity assumption did you use for th TDEE?
You have been losing weight because you are eating below your TDEE - the problem is, eating with that much of a deficit will cause your metabolism to slow eventually and is just not sustainable and who wants to eat 1560 when they can eat twice that and still lose weight? From a nutrient perspective, a guy should really be getting at least 1800 calories.
Thank you for all of this great input. I think my issue is that I exercise too much then. Because I eat over 2,000 calories a day, but burn it off. Sometimes I'll play basketball and not get home until 10pm and my daily calories are at 1200 because of the calories burned playing basketball, and I've heard that you shouldn't eat late because your body is trying to shut down. I'm guessing I should just eat more calories before physical activity.0 -
Overtraining.
Wait...I just replied to your other thread!
=D0 -
Overtraining.
Wait...I just replied to your other thread!
=D
What do you mean by overtraining? I'm burning too many calories by all the exercising?0 -
Sarauk, did I ever tell you that you're awesome? Every time I get to a thread and want to say something, you've already said everything I wanted to say
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Sarauk, did I ever tell you that you're awesome?
I agree!0 -
Dont worry about it. Think of it as a cheat day and get back on track tomarrow. I had way more cals then I should have on Easter (not candy lol) who can say no to mamma's easter turkey dinner? 0
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Sarauk, did I ever tell you that you're awesome? Every time I get to a thread and want to say something, you've already said everything I wanted to say
:flowerforyou: Happens to me when you post first!! :drinker:0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.
My BMR is 2184. I just looked up my TDEE and it's 3767. I've never looked up TDEE before. Can you tell me the difference between my BMR and TDEE? I wonder why MFP recommended 1560/day. And why has it been working so far?
Your BMR is your Basic Metabolic Rate - its basically the energy you expend if in a coma all day. Your TDEE is the total amount of energy you expend, including daily life and exercise. You should not eat under your BMR generally. If you have more than 50lb to lose, its OK to set a deficit of about 1000 calories (2lb a week) which would give you about 2700 to eat a day.
What activity assumption did you use for th TDEE?
You have been losing weight because you are eating below your TDEE - the problem is, eating with that much of a deficit will cause your metabolism to slow eventually and is just not sustainable and who wants to eat 1560 when they can eat twice that and still lose weight? From a nutrient perspective, a guy should really be getting at least 1800 calories.
Thank you for all of this great input. I think my issue is that I exercise too much then. Because I eat over 2,000 calories a day, but burn it off. Sometimes I'll play basketball and not get home until 10pm and my daily calories are at 1200 because of the calories burned playing basketball, and I've heard that you shouldn't eat late because your body is trying to shut down. I'm guessing I should just eat more calories before physical activity.
As long as you do do not have an adverse reaction to eating late - there is no negative issue re weight loss with eating late. Its 11pm now where I live and I just ate dinner and will probably have a snack before I go to bed in about an hour!!
I am not sure if you play basketball just for fun or to burn calories. If it is the latter, then I would decrease your activity. If it is the former and you do not want to reduce the amount you do, then try to eat more in the day and eat up to whatever time you want. I used to have the same issue when didI jujitsu (alas no more :frown: ) - I just kept calorie dense snacks in the car to eat on te way (seeds, nuts, protien shakes). Also, if you are burning that many calories - feel free to have a calorie laden starbucks or ice-cream!!0 -
I wonder why MFP recommended 1560/day. And why has it been working so far?
Because you selected an activity level that was probably not correct, and then you selected a weight loss goal, and that math made 1560.
And it's been working so far because there is always a lag time between old eating level (which may be much higher than MFP estimates it may have been) and your current NETTING level.
But keep it up, and you'll have slowly diminishing weight loss as your metabolism slows down. You still may keep losing, depending on how badly under your BMR you net.
Just much slower.
You could lose the same amount eating more, and at some point, losing more than you would eventually get if you continue this route.
This explanation for the common woman reaching 1200, but the math remains the same no matter what level.
http://www.myfitnesspal.com/blog/heybales?month=2012040 -
OK So here's my opinion on this. I'm one of those crazy obsessive scale jumpers who managed to break her scale a few days ago, perhaps because of over use :P I weigh myself so often not because I'm worried about weight, but I'm curious to how things affect my body. I had periods where I drank lots of water to see what would happen, ate lots at night to see what would happen etc. When I was doing my nightly test, I always woke up heavier. And no, I wasn't gaining weight. I think that's why so many people say that eating at night is bad when in my opinion, it isn't. Why? Because I still averaged the same weight...I was just weighing myself in the morning at a point in time where there wasn't such a long period between digestion, so obviously I weighed more then. That being said I generally didn't have as high a weight in the day. So really, it all works out. :drinker: So the only point to not eating at night is so you can tell yourself you're slightly lighter in the mornings.As long as you do do not have an adverse reaction to eating late - there is no negative issue re weight loss with eating late.
That being said, I hate eating at night, I just can't sleep on a full stomach like babies can lol.0 -
Did you eat 2860 or did you eat 3660?
Also, if you are 6 4" there is no way you should be eating as little as 1560 anyway.
Well the exact number is 3860 for today, but I've knocked it down with some exercise. And I eat way more than 1560 each day, but I exercise everyday so I usually end up around 1300. It's been working thus far.
At your size, your total expenditure (calories out) for the say is probably at least 3500 if you include exercise - so you are probably no worse than at mainenance for the day. So do not worry about it and start afresh tomorrow.
I would suggest however looking into your TDEE and BMR to get a better idea of what you should be aiming at - 1300 (and 1560) net is too low for a sustainable weight loss.
My BMR is 2184. I just looked up my TDEE and it's 3767. I've never looked up TDEE before. Can you tell me the difference between my BMR and TDEE? I wonder why MFP recommended 1560/day. And why has it been working so far?
Your BMR is your Basic Metabolic Rate - its basically the energy you expend if in a coma all day. Your TDEE is the total amount of energy you expend, including daily life and exercise. You should not eat under your BMR generally. If you have more than 50lb to lose, its OK to set a deficit of about 1000 calories (2lb a week) which would give you about 2700 to eat a day.
What activity assumption did you use for th TDEE?
You have been losing weight because you are eating below your TDEE - the problem is, eating with that much of a deficit will cause your metabolism to slow eventually and is just not sustainable and who wants to eat 1560 when they can eat twice that and still lose weight? From a nutrient perspective, a guy should really be getting at least 1800 calories.
Thank you for all of this great input. I think my issue is that I exercise too much then. Because I eat over 2,000 calories a day, but burn it off. Sometimes I'll play basketball and not get home until 10pm and my daily calories are at 1200 because of the calories burned playing basketball, and I've heard that you shouldn't eat late because your body is trying to shut down. I'm guessing I should just eat more calories before physical activity.
As long as you do do not have an adverse reaction to eating late - there is no negative issue re weight loss with eating late. Its 11pm now where I live and I just ate dinner and will probably have a snack before I go to bed in about an hour!!
I am not sure if you play basketball just for fun or to burn calories. If it is the latter, then I would decrease your activity. If it is the former and you do not want to reduce the amount you do, then try to eat more in the day and eat up to whatever time you want. I used to have the same issue when didI jujitsu (alas no more :frown: ) - I just kept calorie dense snacks in the car to eat on te way (seeds, nuts, protien shakes). Also, if you are burning that many calories - feel free to have a calorie laden starbucks or ice-cream!!
So I'm going to try to calcualate my body fat% today. But let me see if I have this straight.
My BMR = 2,184
TDEE = 3,194 when exercising 3-5 times a week.
So according what I've read thus far I should ALWAYS eat at least 2,184 but below 3,194 to lose weight? I read that I should do 20% below my TDEE, so that would put me around 2500. So as long as I exercise 3-5x a week, always eat at least 2500 cals?
I know that to get it more accurate I'll need my bodyfat percentage, but is this a good rule so far?0 -
Yep, you got it! I'm not sure what their 3-5 times a week exercises consist of though (if it's a hour of intense workout or what).So I'm going to try to calcualate my body fat% today. But let me see if I have this straight.
My BMR = 2,184
TDEE = 3,194 when exercising 3-5 times a week.
So according what I've read thus far I should ALWAYS eat at least 2,184 but below 3,194 to lose weight? I read that I should do 20% below my TDEE, so that would put me around 2500. So as long as I exercise 3-5x a week, always eat at least 2500 cals?
I know that to get it more accurate I'll need my bodyfat percentage, but is this a good rule so far?0 -
Yep, you got it! I'm not sure what their 3-5 times a week exercises consist of though (if it's a hour of intense workout or what).So I'm going to try to calcualate my body fat% today. But let me see if I have this straight.
My BMR = 2,184
TDEE = 3,194 when exercising 3-5 times a week.
So according what I've read thus far I should ALWAYS eat at least 2,184 but below 3,194 to lose weight? I read that I should do 20% below my TDEE, so that would put me around 2500. So as long as I exercise 3-5x a week, always eat at least 2500 cals?
I know that to get it more accurate I'll need my bodyfat percentage, but is this a good rule so far?
This is crazy. My wife and I have been eating way too less. Thanks!0 -
Yep, you got it! I'm not sure what their 3-5 times a week exercises consist of though (if it's a hour of intense workout or what).So I'm going to try to calcualate my body fat% today. But let me see if I have this straight.
My BMR = 2,184
TDEE = 3,194 when exercising 3-5 times a week.
So according what I've read thus far I should ALWAYS eat at least 2,184 but below 3,194 to lose weight? I read that I should do 20% below my TDEE, so that would put me around 2500. So as long as I exercise 3-5x a week, always eat at least 2500 cals?
I know that to get it more accurate I'll need my bodyfat percentage, but is this a good rule so far?
This is crazy. My wife and I have been eating way too less. Thanks!
If you have a normal weekly routine, you can indeed estimate that TDEE better based on something other than 5 levels you hope is right. Because as comment above says, what are they assuming for length of workouts, and intensity at that matter.
Here is more exact way, but it requires homework, but it also comes with cheating spreadsheet to make it easier.
Again, no eating back exercise calories because it's included. Protecting the BMR. Feeding the workouts, why else do them except for body improvement, and maximize the deficit.
http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method0 -
Yep, you got it! I'm not sure what their 3-5 times a week exercises consist of though (if it's a hour of intense workout or what).So I'm going to try to calcualate my body fat% today. But let me see if I have this straight.
My BMR = 2,184
TDEE = 3,194 when exercising 3-5 times a week.
So according what I've read thus far I should ALWAYS eat at least 2,184 but below 3,194 to lose weight? I read that I should do 20% below my TDEE, so that would put me around 2500. So as long as I exercise 3-5x a week, always eat at least 2500 cals?
I know that to get it more accurate I'll need my bodyfat percentage, but is this a good rule so far?
This is crazy. My wife and I have been eating way too less. Thanks!
If you have a normal weekly routine, you can indeed estimate that TDEE better based on something other than 5 levels you hope is right. Because as comment above says, what are they assuming for length of workouts, and intensity at that matter.
Here is more exact way, but it requires homework, but it also comes with cheating spreadsheet to make it easier.
Again, no eating back exercise calories because it's included. Protecting the BMR. Feeding the workouts, why else do them except for body improvement, and maximize the deficit.
http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method
So it's looking like I'll need to know my body fat %. I just ordered some calipers and measuring tape from Amazon today. Any advice on what I should do before then?0 -
You can use the military body fat calculator here: http://www.fat2fitradio.com/tools/
You will need a tape measure - I do not have one either so I use a shoelace to measure myself, and then measure that against a construction type tape measure - a bit convoluted, but it works for me - so if you have on of those type of tape measures you can always do it that way.0 -
If you have a normal weekly routine, you can indeed estimate that TDEE better based on something other than 5 levels you hope is right. Because as comment above says, what are they assuming for length of workouts, and intensity at that matter.
Here is more exact way, but it requires homework, but it also comes with cheating spreadsheet to make it easier.
Again, no eating back exercise calories because it's included. Protecting the BMR. Feeding the workouts, why else do them except for body improvement, and maximize the deficit.
http://www.myfitnesspal.com/topics/show/477666-eating-for-future-you-method
So it's looking like I'll need to know my body fat %. I just ordered some calipers and measuring tape from Amazon today. Any advice on what I should do before then?
As Sarauk mentions, using shoe lace or bit of non-stretchy cloth will let you use tape measure too.
I like the site in the spreadsheet better, because it'll compare that Navy calc referenced to Covert Bailey and let you see avg of them.
Actually, all methods have some inaccuracy, but since this purpose is for use in another equation, anything within 5% is just fine.
Tape measure is less user error prone than calipers actually. And unless you have wrong body type that fools formulas, works just great. Meaning thin but fat fools it, and big but muscular fools it. Retaining water in muscles morning after lifting no good either.
Neither is calipers morning after long dehydrating cardio workout night before.
Besides some measurements, confirm the spreadsheet activity levels, and see where the current estimate lays.0 -
How about some advice on the activity level. I walk 5 days/week for 45 minutes at a 4mph pace and hop on the eliptical for 30 minutes a day 6 days/week. Would you consider this to be Very Active?0
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How about some advice on the activity level. I walk 5 days/week for 45 minutes at a 4mph pace and hop on the eliptical for 30 minutes a day 6 days/week. Would you consider this to be Very Active?
How 'hard' do you go on the elliptical?0 -
How about some advice on the activity level. I walk 5 days/week for 45 minutes at a 4mph pace and hop on the eliptical for 30 minutes a day 6 days/week. Would you consider this to be Very Active?
How 'hard' do you go on the elliptical?
Pretty hard. It tells me I burn 550 calories ever 30 minutes. I'm wondering for my wife too. She does all that I do, plus two days of Zumba where she burns over 800 calories. She easily burns over 5,000 calories a week. What do you think?0 -
How about some advice on the activity level. I walk 5 days/week for 45 minutes at a 4mph pace and hop on the eliptical for 30 minutes a day 6 days/week. Would you consider this to be Very Active?
In the spreadsheet, Heavy would be 0.5 hrs x 6 days, Mod would be 0.75 x 5 if 4mph on flat ground, if hills then Heavy.
Zumba is Heavy.
Very Active if you are going for the method selecting from 5 activity levels.0
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