Helloitsdan Fans. I have a question

I think Dan would agree that the plans I design are just as comparable as his as believe it not, we probably help the same about of people in any given day. 1800 was a 20% deficit from the calculated TDEE. I utilize the Katch McArdle approach which has provided a significant success rate. With either approach, you will need to play with your calories as in the end you will need to either increase or decrease after a month or monitoring. The calculations in F2F are a bit more conservative.

I am so confused and honestly am agonizing over this, especially since I'm in a what seems like forever plateau.

I have been eating 1480 and not losing. Eating back some/most of my calories.

I am 189, 5'7", 33 years old, 39% body fat according to a scale (not sure how accurate that is.)
Goal weight is 150.

I have reset my MFP calories to 1700. Should I eat my exercise calories back? So confused.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1756
Lightly Active (light exercise/sports 1-3 days/wk) 2012
Moderately Active (moderate exercise/sports 3-5 days/wk) 2268
Very Active (hard exercise/sports 6-7 days/wk) 2524
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2780

Eat 1800 calories a day. Also try to do 2-3 of the 4 days you work out strength training or resistance training related. Cardio is for heart health and burning a lot of calories which you would have to eat back. WT or RT will cut fat and burn more calories in the long run repairing your muscles.

Moderately Active (moderate exercise/sports 3-5 days/wk) 2268

Eat this for 2 weeks while continuing your routine.
This should regulate things and break the plateau.

So do I eat 1800 and eat back my exercise calories or eat 2268 and not eat them back?

id go with what Dan says, the 2268 and not eat them back, he was the one who originally started the topic 'in place of a road map'

I think Dan would agree that the plans I design are just as comparable as his as believe it not, we probably help the same about of people in any given day. 1800 was a 20% deficit from the calculated TDEE. I utilize the Katch McArdle approach which has provided a significant success rate. With either approach, you will need to play with your calories as in the end you will need to either increase or decrease after a month or monitoring. The calculations in F2F are a bit more conservative.

psulemon, would you then eat back your exercise calories? I feel like it's a slippery slope since it's tough to estimate a calorie burn. I'm nervous about the switch to 2268 (I think that was the number) since I don't work out every day...

I think Dan would agree that the plans I design are just as comparable as his as believe it not, we probably help the same about of people in any given day. 1800 was a 20% deficit from the calculated TDEE. I utilize the Katch McArdle approach which has provided a significant success rate. With either approach, you will need to play with your calories as in the end you will need to either increase or decrease after a month or monitoring. The calculations in F2F are a bit more conservative.

psulemon,
sorry i wasnt trying to say dan's way was better than yours I just know he did the original post, your way is good too thanks for explaining how its worked out :-)

Something to remember...
MFP wants you to workout to eat more.
Fat 2Fit wants you to eat more to workout.

I now live by the rule: A true diet is 70% nutrition, 20% rest, 10% working out.
If you follow this you will have better losses than if you trained everyday for 2 hours a day.
It's all about food, recovery and the abbreviated rOutine while cutting calories.
Once you get into the lower body fat levels and have dieted down you can bump up training as well as calories and start working on body composition.

Right now though, use it or lose it but don't overuse it!

This is SO important! Thanks, Dan. I am about 35-40 pounds from my goal. I do not stress over how much exercise I do or don't do. I make sure to do strength/weight training about 3 times/week. I try to sit as little as possible throughout the day, and get outside and have fun with the kids as much as they want. I am 5'4", weigh 182, eat 1800-2000 calories every day, at least 120 grams of protein daily, and voila, my body has finally started to release a pound of fat every 6 to 8 days, consistently - now that's a miracle. I have a friend killing herself doing P90X, cardio, running - 2 hours a day, netting 800-1100 calories/day, very low protein, tons of low cal/low fat processed foods, and guess what? She has not lost a single pound in 4 months. And she's 30 pounds from goal. Yes Dan, I agree - if you want to lose fat, it's 70% nutrition, 20% rest, and 10% working them muscles. The body composition can wait.

Oh my. Someone please help me.The more I read, the more confused I get. I've gotten numbers from Dan, and asked a friend several times for help understanding a lot of this. Maybe I'm asking too many questions. I'm confused, again, about how much to eat.

WEIGHT-164
BMR-1381
TDEE-2140
BF%-37
Exercise average 5x/wk
Dan suggested I eat 1717 to lose weight. I need to lose BF, and gain lean muscle.

Exercise: kickboxing 2x/wk, karate 1x/wk, Muay Thai 1x/wk. So, there's 4 days of exercise, and I'm adding running 1-2x/wk because I'm doing a 5K in a few weeks. Average, 5-6 hours, 5 days/wk. My burns, according to my HRM, are anywhere from 450 to 700. Some days I can burn as much as 950. My workouts are mostly cardio, however, in kickboxing we DO squats, lunges, pushups, use weights, medicine balls, etc. I AM trying to get in 1-2 workouts on the weight machine we have here.

So I can understand it, here's are my questions:

A) If I have NO exercise, how many calories should I eat?

If I have a burn of 450(from my BMR) how much should I eat?

C) If my burn is big, such as when my daily burn was 998, how much should I eat?

If you do answer those questions, can you please show me what you did so I can follow it? To eveyone that's helped me, thank you. Sorry if I keep asking the same questions. I'm hoping the way I asked them above will help me get the answer in a way that I can finally understand.



(I set my food to 40/30/30. I try to get in my protein and fiber.)

Oh my. Someone please help me.The more I read, the more confused I get. I've gotten numbers from Dan, and asked a friend several times for help understanding a lot of this. Maybe I'm asking too many questions. I'm confused, again, about how much to eat.

WEIGHT-164
BMR-1381
TDEE-2140
BF%-37
Exercise average 5x/wk
Dan suggested I eat 1717 to lose weight. I need to lose BF, and gain lean muscle.

Exercise: kickboxing 2x/wk, karate 1x/wk, Muay Thai 1x/wk. So, there's 4 days of exercise, and I'm adding running 1-2x/wk because I'm doing a 5K in a few weeks. Average, 5-6 hours, 5 days/wk. My burns, according to my HRM, are anywhere from 450 to 700. Some days I can burn as much as 950. My workouts are mostly cardio, however, in kickboxing we DO squats, lunges, pushups, use weights, medicine balls, etc. I AM trying to get in 1-2 workouts on the weight machine we have here.

So I can understand it, here's are my questions:

A) If I have NO exercise, how many calories should I eat?

If I have a burn of 450(from my BMR) how much should I eat?

C) If my burn is big, such as when my daily burn was 998, how much should I eat?

If you do answer those questions, can you please show me what you did so I can follow it? To eveyone that's helped me, thank you. Sorry if I keep asking the same questions. I'm hoping the way I asked them above will help me get the answer in a way that I can finally understand.



(I set my food to 40/30/30. I try to get in my protein and fiber.)

The calories given include exercise so you should be eating the 1717 every day. However, you also need to keep above your BMR, so on 'big burn' days you will need to eat more. If you have added exercise, you may want to upp your average daily intake also as you should be in a higher activity bracket. How tall are you?

I'm 5'6". So, what you're saying if I have NO exercise or I do exercise and have a moderate burn, I eat 1717. How would i figure out a moderate burn? My HRM? Maybe a better question would be: Do I NET 1717, or just have 1717 as my goal and don't look at NET?

Just wondering has anyone continued on this method for a period of time and continued to see results?

I want to try it but Im super confused and just need help and well want to be sure it works

So if F2F says i should eat

1866 with light activity should I eat that no matter if i work out or not?

that is a lot of calories! I can barely make 1500 a day.

AND HAS ANYONE DONE THIS METHOD FOR ATLEAST A MOTH AND SEEN RESULTS

Hi Dan,

Age 37 woman

Height 65 inches

Body Fat% 47

Weight 180

How often you work out --3 days of jump rope hiit @ 30/60---5-7 rounds and nerdfitness beginers bodyweight training. I complete 2 rounds...not 3 yet!

I was doing the exercise 3 days a week...back to back. I am now, starting next week, going to do 3 days hiit and 2 days body weight on alternating days. I want to be able to focus on one thing at time/completely.

How long are you on your feet a day etc... I work at a part time office job.

Many thanks!

Michelle

I could be off on BF%...I did the measurements in the evening.

Set MFP to 1620 Per day.
Protein and Fat 30% each.

BMR 1307
TDEE 2025

I did this on my handy calculator.

I have a question, using the F2F website; I think I've figured out what my BMR is (1600), but not certain if I'll be okay with the activity level I picked (light). I work out 5 days a week, but only for 30-40 minutes on a eliptical machine, and other than that I have a desk job. Using that I would eat 2108, minus 20% for weight loss (which is 1686), correct?