In place of a road map!

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  • hanna6774
    hanna6774 Posts: 225
    bump
  • idfishnhunt
    idfishnhunt Posts: 1 Member
    .
  • jldaley09
    jldaley09 Posts: 219 Member
    There are so many helpful people out there if someone wouldn't mind overlooking mine?

    34 years old, 216 lbs female
    66.5 inches
    goal weight 155
    current BF% 33.4

    Katch gave me 1784
    +200=1984
    at lightly active calories are 2038
    +20%= TDEE of 2445.6

    So according to this.. if I eat 1984 NET then this should give me around a 1 lb per week loss since 2446-500=1945? So its pretty close to what it recommends.
    I hope I figured that right.

    For exercise I do about 30 min cardio 3 days a week and also resistance training. I usually exercise about 4 days a week.
  • random_20
    random_20 Posts: 41 Member
    has anyone tried this method using the sedentary number and eating back exercise calories? therefore NETTING the sedentary number.

    Does it still work?

    Just wondering as I would like a set number and eat back my calories if I'm able to get excercise in (normally I do but sometimes life happens and its not possible). I have a HRM to figure out the exercise calories to eat back.
  • jldaley09
    jldaley09 Posts: 219 Member
    bump
  • jldaley09
    jldaley09 Posts: 219 Member
    just wanted to bring it up to the top. I was hoping someone would double check my numbers. I've only lost 2 lbs in a month with eating well and exercising 4 days a week. I hope this will start me losing again.
  • HappilyLifts
    HappilyLifts Posts: 429 Member
    has anyone tried this method using the sedentary number and eating back exercise calories? therefore NETTING the sedentary number.

    Does it still work?

    Just wondering as I would like a set number and eat back my calories if I'm able to get excercise in (normally I do but sometimes life happens and its not possible). I have a HRM to figure out the exercise calories to eat back.
    great question! I would like to do it this way too.
  • wannaberunner33
    wannaberunner33 Posts: 55 Member
    bump:wink:
  • heybales
    heybales Posts: 18,842 Member
    has anyone tried this method using the sedentary number and eating back exercise calories? therefore NETTING the sedentary number.

    Does it still work?

    Just wondering as I would like a set number and eat back my calories if I'm able to get excercise in (normally I do but sometimes life happens and its not possible). I have a HRM to figure out the exercise calories to eat back.
    great question! I would like to do it this way too.

    Sure you can. Some just find it easier to spread the load of workout days over the whole week instead of big calorie jumps.

    Then what that causes automatically, is calories cycling. Since you eat the exact same each day, some days net more, some less, rest day is almost a spike day.

    But if you prefer eating back your exercise and will be good about it, might as well just set MFP goals to not suggest anything below your current BMR then. Then MFP will lower that goal as weight goes down automatically.
  • justagirl2013
    justagirl2013 Posts: 226 Member
    Does anyone feel like verifying mine? I have a feeling that I am eating too few calories (even though I am eating 1800, I'm not netting 1800 but 4 days per week...My diary is open)

    Age: 28
    Height: 64 inches
    Weight 203.2
    Goal 140
    Body Fat: 47.3%

    BMR:

    Katch-McArdle: 1421
    Moderate: 2221

    Now, my confusion is that I say 75% of the calories from MFP calculations are right. So on an average weekly basis that is about 725 calories burned from exercise. However, 2221-1421= 800 calories per day difference?
  • NaeNaeJanae
    NaeNaeJanae Posts: 261 Member
    bump
  • mbk830
    mbk830 Posts: 164 Member
    bump
  • HappilyLifts
    HappilyLifts Posts: 429 Member
    has anyone tried this method using the sedentary number and eating back exercise calories? therefore NETTING the sedentary number.

    Does it still work?

    Just wondering as I would like a set number and eat back my calories if I'm able to get excercise in (normally I do but sometimes life happens and its not possible). I have a HRM to figure out the exercise calories to eat back.
    great question! I would like to do it this way too.

    Sure you can. Some just find it easier to spread the load of workout days over the whole week instead of big calorie jumps.

    Then what that causes automatically, is calories cycling. Since you eat the exact same each day, some days net more, some less, rest day is almost a spike day.

    But if you prefer eating back your exercise and will be good about it, might as well just set MFP goals to not suggest anything below your current BMR then. Then MFP will lower that goal as weight goes down automatically.
    Thank you
  • nickm21
    nickm21 Posts: 248 Member
    Thank you so much for this Dan!!! After 2 days of eating more and not having worked out my plateau is over and I have dropped 1lb, looking forward to continuing :bigsmile:
  • terrellc1
    terrellc1 Posts: 231 Member
    Thank you so much for this Dan!!! After 2 days of eating more and not having worked out my plateau is over and I have dropped 1lb, looking forward to continuing :bigsmile:

    Me too! I dropped 3.5 pounds this week! :drinker:
  • alikat42
    alikat42 Posts: 213 Member
    Am I doing this right?

    26 year old female, 5'5" tall. Currently 162, goal 145

    Body fat %: military says 33, my handheld says 27%
    Katch McArdle BMR: 1440 if I use 33% bf, 1529 if I use 27% bf

    If I run 3x a week & lift 3x a week, I reckon that is moderately active. So I would set my MFP goal to 2277, and only eat exercise calories if my net falls below my BMR.

    Right?
  • alikat42
    alikat42 Posts: 213 Member
    Bueller?
  • googsgirl
    googsgirl Posts: 76 Member
    Im no expert, but yes, I think you are doing it right. I just started my journey eating more as well. Loving the eating ( mostly all clean and yummy good food!) and no weight gain or loss yet. Giving it a good month to assess. so far, I feel great, but looking forward to losing a few pounds of fat.
  • Maurice1966
    Maurice1966 Posts: 419 Member
    Bumpit
  • maggie4097
    maggie4097 Posts: 156
    bumpity bump
  • amgilman87
    amgilman87 Posts: 62 Member
    save
  • marywanoKC
    marywanoKC Posts: 176
    Bump for later!
  • JodiHop
    JodiHop Posts: 25
    bump...
  • kser145
    kser145 Posts: 40
    Bump
  • Lance_K
    Lance_K Posts: 104 Member
    bump
  • kent4j
    kent4j Posts: 391 Member
    bump
  • _Elemenopee_
    _Elemenopee_ Posts: 2,665 Member
    OMG I'm still confused!

    Entered information: 32 year old female, 61 inches tall, weighing 130 pounds.
    From the information that you entered, you'd like to weigh 120 lbs. (26%BF)

    BF 31.3%
    BMR 1357 Harris-Benedict Formula
    BMR 1244 Katch-McArdle Forumla

    Calories to eat
    Lightly Active (light exercise/sports 1-3 days/wk) 1805
    or
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2035

    I have a desk job and usually walk for 45 minutes at lunch (3-5 x/week) burning around 150- 200 calories and I also walk or bike at home and sometimes go to the gym as well. I assume that this would make me moderately active but I don't see myself eating 2000 cals a day, that seems like a lot of food to me.

    I'm confused about the eating vs. not eating workout calories back too. I must be dense. I only eat them back if my MFP calories don't reach the calorie goal (2000) when the exercise is deducted? or is if that I didn't reach the 2000 without the calories being deducted?

    HELP!!! I've been stuck at 130 for a couple weeks after losing a little over a 1lb a week since mid January and am trying to figure out why. MFP has been set at 1200 cal and I always eat back my workout calories.

    May a PM from someone would help or I'll just check back again when I come back from this walk I'm about to do..lol

    I'm not usually this dense...promise! :embarassed:
  • heybales
    heybales Posts: 18,842 Member
    OMG I'm still confused!

    Entered information: 32 year old female, 61 inches tall, weighing 130 pounds.
    From the information that you entered, you'd like to weigh 120 lbs. (26%BF)

    BF 31.3%
    BMR 1357 Harris-Benedict Formula
    BMR 1244 Katch-McArdle Forumla

    Calories to eat
    Lightly Active (light exercise/sports 1-3 days/wk) 1805
    or
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2035

    I have a desk job and usually walk for 45 minutes at lunch (3-5 x/week) burning around 150- 200 calories and I also walk or bike at home and sometimes go to the gym as well. I assume that this would make me moderately active but I don't see myself eating 2000 cals a day, that seems like a lot of food to me.

    I'm confused about the eating vs. not eating workout calories back too. I must be dense. I only eat them back if my MFP calories don't reach the calorie goal (2000) when the exercise is deducted? or is if that I didn't reach the 2000 without the calories being deducted?

    HELP!!! I've been stuck at 130 for a couple weeks after losing a little over a 1lb a week since mid January and am trying to figure out why. MFP has been set at 1200 cal and I always eat back my workout calories.

    May a PM from someone would help or I'll just check back again when I come back from this walk I'm about to do..lol

    I'm not usually this dense...promise! :embarassed:

    Mod Active sounds like correct assessment.

    2000 sounds high compared to what you are eating now. How about previous to dieting, anything even to compare to? Most have no idea. The mere act of logging food caused changes to diet.

    And since that 2000 includes the exercise, you don't feed it seperately when it happens, you just eat that everyday, and stick to your 3-5 days a week of exercise.

    The MFP method would be similar, except they do NOT include any exercise in calorie calc's or goals, until you do them. So they made a deficit already without exercise, you eat it back to keep that same safe deficit.

    So in this case, you set Goal custom to 2000, and don't eat back any exercise credits if you even log them now.
  • piebird79
    piebird79 Posts: 201 Member
    Bump for later. Thank you!
  • _Elemenopee_
    _Elemenopee_ Posts: 2,665 Member
    OMG I'm still confused!

    ...................

    I'm not usually this dense...promise! :embarassed:

    Mod Active sounds like correct assessment.

    2000 sounds high compared to what you are eating now. How about previous to dieting, anything even to compare to? Most have no idea. The mere act of logging food caused changes to diet.

    And since that 2000 includes the exercise, you don't feed it seperately when it happens, you just eat that everyday, and stick to your 3-5 days a week of exercise.

    The MFP method would be similar, except they do NOT include any exercise in calorie calc's or goals, until you do them. So they made a deficit already without exercise, you eat it back to keep that same safe deficit.

    So in this case, you set Goal custom to 2000, and don't eat back any exercise credits if you even log them now.

    Ok, so I've set my calories to 1900 (in between lightly and moderatly active) and I'll try my best to reach that number without eating back my workout cals and hopefully I'll see something in the next few weeks. If not....shoot me! lol

    Thanks for the help! :)

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