**READ THIS** Figuring out your calorie goals

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  • SportyLadyPhotographer
    SportyLadyPhotographer Posts: 173
    bump!!
  • em9371
    em9371 Posts: 1,047 Member
    Thank you for this helpful information. Just to clarify, I should never eat les than my BMR, net? And to lose 1lb per week, I should eat 500 less than my TDEE? if I exercise, I only eat the calories I've burned to get be back over BMR?

    My BMR is 1403, TDEE is 1970. I am female, 40 years old, 199lbs with 47% body fat.

    Is 1970 the number in the chart, it seems low especially if you exercise?
    If so, that is the tdee for your goal weight, not your current weight.
    To get your current tdee, multiply by 1.2 then create your deficit from this.
  • jen_fitnhappy
    jen_fitnhappy Posts: 102 Member
    Great read...BUMP!
  • trinitrate
    trinitrate Posts: 219 Member
    Im sorry if this sounds repetative, but the formula's referenced seem way too high... I get the idea of eating enough to feed your workout, and loosing fat not muscle, but the numbers dont seem reasonable...


    CW 262
    GW 210
    height 71"
    BF% 30.6

    I exercise 2-4 times a week, average 700 -1200 calories per session (MFP estimates) I normally eat back ~80% of exercise to make up for MFP's ambitious estimates. Mainly focusing on cardio but doing short weight sessions a couple times a week too.

    BMR = 2157 (Katch-McArdle)
    Sedentary calorie suggestion = 2429
    Moderate exercise = 3137

    Seriously? 3100 calories? MFP has me around 1800 + exercise and that has been working.

    Should I really move my goals up that much? Even if I just move up to TDEE of 2160 that seems like a lot..
  • silvercanoe
    silvercanoe Posts: 95 Member
    I think this all very interesting, and I hope it works. I'm sure my calories dipped and/or stayed below BMR a lot over the past years of trying to get weight off!

    I upped calories almost two weeks ago and am getting nervous. After the first week, I lost a total of 5.5" (assuming I measured the same way both times...) and I gained about 3 pounds, which is gone now. As of this morning, I haven't lost pounds or inches. I guess my question is, should I keep going as is, cut back on calories, or up them some? I work out 3-4 days a week, but my workouts don't burn a lot of calories. I walk and am adding in strength workouts (not heavy lifting though). I have a desk job so I'm not up a lot during the day.

    My stats"
    56 years (female)
    5 ft 6 in
    203 pounds
    TDEE: 2172
    BF (military formula) 49.9% (yikes!)
    BMR (Katch McArdle) 1371
    lightly active: 1922 cal/day

    I upped my calories to 1780 which I thought a compromise between using a 20%cut from my TDEE and using the f2f calculation of 1922 day.

    Any insight or suggestions would be appreciated.
  • yuliyax
    yuliyax Posts: 288
    bump
  • Liz55
    Liz55 Posts: 20 Member
    bump!!!
  • Foxefabuluz
    Foxefabuluz Posts: 39 Member
    bump
  • leomom72
    leomom72 Posts: 1,797 Member
    bump
  • jouergal
    jouergal Posts: 40
    bump
  • Lib_B
    Lib_B Posts: 446 Member
    bump
  • Larry0445
    Larry0445 Posts: 204 Member
    Bump
  • Candi8099
    Candi8099 Posts: 178 Member
    bump
  • bmkx0
    bmkx0 Posts: 308
    bump
  • strue1027
    strue1027 Posts: 2
    Bump!
  • Annieminnesota
    Annieminnesota Posts: 111 Member
    bump
  • babygurl1
    babygurl1 Posts: 196 Member
    Bump
    Not sure I understand....
    I am a 33 year old female
    61 inches tall
    BF 26.1%
    Lean BM of 90.9lbs
    BMR 1263
    it said my caloric intake should be 1460 give or take 200-300 calories..that seems like a lot. :huh: confused
  • nmjellison
    nmjellison Posts: 25 Member
    bump : )
  • yallcallmedeb
    yallcallmedeb Posts: 294
    Do I have this right?

    My BMR by Katch-McCardle is 1421
    My average calorie burn is 675 so
    My TDEE is 1421*1.2+675 = 2380.2

    Since I want to aggressively lose weight, I set my calorie goal to TDEE - 750 = 1630 and plan NOT to eat back any of my exercise calories but will watch my exercise tab to ensure that I am on track with averaging a 675 burn.

    Did I get it right?
  • smallFryHuffy
    smallFryHuffy Posts: 15 Member
    Thanks - this is great!
  • jhm57
    jhm57 Posts: 11 Member
    bump
  • MNA76
    MNA76 Posts: 1,541
    bump
  • Yori1
    Yori1 Posts: 142
    Bump
  • loobloo87
    loobloo87 Posts: 7
    I was wondering if you could help me, im confused about how much i should be eating every day....MFP says 1700calories + eating back exercise calories but there have been several post on here about BMR and TDEE and this is what i gathered from these posts:
    Body fat - 28.2%
    BMR - 1401 calories
    Daily calories aimed for with moderate exercise 2249 calories
    Net calories - >1600/day
    TDEE - 2670 calories

    Therefore i should:

    Always eat above 1401 calories
    Eat less than 2670 calories
    Ideally eat 2249 calories
    Can burn (2249-1401) 848 calories without eating back

    Or should i stick to MFP and eat 1700 on non-exercising days and 1700 + exercise calories on days I run?
    I find that if i eat 1700 calories one day and then Run first thing the next morning I have no energy!

    I'm a bit lost and i've not lost any weight in for weeks so i'm defiantly doing something wrong!

    HELP!
  • TheNewo
    TheNewo Posts: 239 Member
    Bump.
    Good grief I've got homework to do.
  • Klem4
    Klem4 Posts: 399 Member
    oh lord, wakeup call. anyways, I need help, im so confused. if anyone is still reading this.
    currently MFP has me on 1370 and eating back exercise calories of course.
    body fat %- 38.7
    BMR- 1352 (katch mcardle)
    suggested calories- sedentary- 1753; light active- 2009, moderate active- 2265
    tdee- ? dangit can't see the 1st post now to calculate.

    uh so how many calories should I eat? im exercising 5-6 days a week, so does that count me as moderately active? confused!
  • rotnkat
    rotnkat Posts: 393 Member
    oh lord, wakeup call. anyways, I need help, im so confused. if anyone is still reading this.
    currently MFP has me on 1370 and eating back exercise calories of course.
    body fat %- 38.7
    BMR- 1352 (katch mcardle)
    suggested calories- sedentary- 1753; light active- 2009, moderate active- 2265
    tdee- ? dangit can't see the 1st post now to calculate.

    uh so how many calories should I eat? im exercising 5-6 days a week, so does that count me as moderately active? confused!


    I would count that as moderately active and use the 2265 calories.
  • nursenelson
    nursenelson Posts: 295
    bump for later
  • susieq101178
    susieq101178 Posts: 305 Member
    bump
  • marissa0717
    marissa0717 Posts: 6 Member
    This makes sense! I was eating 1200 calories at first but I was not losing and I was pretty cranky. Upped my calories to 1400-1500/day and have been consistently losing ever since! And I am not cranky anymore. It seemed weird at first since I am only 5' tall and started at 135 lbs, but now that I keep constantly losing, I am a believer!!
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