Fat2Fit radio calculations

It is so counter to what I was taught since I started trying to lose weight 25 years ago. I thought it was supposed to be unpleasant with tasteless fat free food and that I was supposed to be hungry - that was how I knew it was working, right? It was punishment for getting fat! But that's bull. You don't have to suffer.

I agree!! Thanks for posting!

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685


So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Okay I have been wondering this for days.MFP has me at 1580 cal a day, that on the little/ no exercise. So I put in all my info into fat2fit and it says my bmr 2129 calories and then sedentary 2164. So there is a big difference. Can someone help explain what I need to be eating.

My question is about how long will it take me to get to my goal if I eat my Fat2fit? I want to lose 13 more lbs. Fat2fit says my bmr is 1454 and sedentary is 1676.

Try this site --> http://scoobysworkshop.com/calorie-calculator/

I use it in conjunction with my fat2fit calculations.

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685


So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Hi Sazroy, I would suggest that you eat 1950 cals per day. If you do any extra exercise that is not part of your 'Lightly active' assessment, then you should eat back those calories that you burn. Mostly important to eat at least your BMR.

The heartrate monitor to get a baseline read you will want to use it for at least a few days if your days are fairly similar. Otherwise, if you find some days of the week your a very active, and others not at all active, you would want to use a weekly average. Knowing this will give you an average TDEE and you will want to eat somewhere between BMR and TDEE.

bump for later

Just done the calculations. My BF% is 45.1% (chubba chubba) my BMR is 1313. So if I'm on a 1200 cal plan.. this is definitely bad yes? So how many calories should I consume? How do I know if I'm netting below when I don't know how many calories I burn at work etc? Help me out a little please!

Knowing your BMR is a great first step. Now you need to know your TDEE (that is what you actually burn in a day based on your activity level). For example, my BMR is 1570, my TDEE is 2100, so to lose weight I eat net cals of about 1750. The idea is to eat more than what your body needs (BMR) but less than what your body burns on a typical day (TDEE). fat2fitradio.com can help you determine your TDEE, just click on BMR Calculators.

Generally, to lose weight you need to eat 200-300 more calories than your BMR, so I would recommend you eat about 1550 cals per day.

fat2fitradio.com said this
point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1696
Lightly Active (light exercise/sports 1-3 days/wk) 1943
Moderately Active (moderate exercise/sports 3-5 days/wk) 2190
Very Active (hard exercise/sports 6-7 days/wk) 2437
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2685


So I'd say I'm probably lightly active.. I work 5 days a week as a checkout operator so standing all day for 6-7 hours usually but do move around and clean.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Hi Sazroy, I would suggest that you eat 1950 cals per day. If you do any extra exercise that is not part of your 'Lightly active' assessment, then you should eat back those calories that you burn. Mostly important to eat at least your BMR.

The heartrate monitor to get a baseline read you will want to use it for at least a few days if your days are fairly similar. Otherwise, if you find some days of the week your a very active, and others not at all active, you would want to use a weekly average. Knowing this will give you an average TDEE and you will want to eat somewhere between BMR and TDEE.

I wish I'd done all this earlier, I want to start losing weight again NOW! Lol not in a week or two once I've sussed everything out.

If you want a flat figure for cals per day then Fat 2 Fit is probably great, but like another poster said you need to be consistent with your exercise. I think adding 200-300 to your katch mc ardle BMR figure and eating back the exercise cals might be a good starting point. This is what I am trying to start on the advice of Helloitsdan.

xx

ello

Please let me know how it goes as I'm using the flat number method as advised by Psulemon (who generally advises the same as Helloitsdan, based on Fat2Fit). I'm only a few days in so far and have had some initial gain but i'm going to give it a month I think.

I'm buying a heartrate monitor today to see what I burn at work. Should I wear it for a week for an average or would one day suffice?

Heart rate monitors don't work for counting calories throughout the day. You need a bodybugg or fitbit for that sort of thing. A HRM is only meant to estimate calories burned when the heart is at a hightened rate for an extended period of time (exercise).

So according to Fit2Fat, my goal weight's sedentary calorie intake is 1756. I workout 4 days a week. Should I leave it on 1756 and then eat back my exercise calories?

You could, or eat between the range of 1756 and the next activity level up.