ONCE you have your TDEE and BMR...next step
Replies
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well after all the great help and advice starting today .weighed this morning and i have changed mfp cal goal to 1850 .
i Will add my exercise cals for ref only just so i can check my net is over my bmr every day . i am also gonna try add more weights to my routine . i usually do 30 day shred but going to alternate with no more trouble zones . i used moderately active rather than light so hope Thats right and i think i Will order the rules on lifting for women0 -
I have just joined this group and need some help. Been going on 1200 cals a day. I know I know. So at 5"4 and 164lbs.
My BMR=1560
MY TDEE=2145
So on days I exercise I should aim to eat 15% less than my TDEE and on non-exercise days make sure I eat at least my BMR?
Very confused. I cycle for 2hrs 3 days a week sometimes do some ab work on the other days. But thinking maybe doing strength on these other days.
Please help fed up of being fat
. I have weights and Jillian Michaels Box set if this helps. Can someone message me. As I may not see a reply to this.
Thanks soooo much in advance.
xx0 -
i am not am expert took me long enough , many questions and lots off reading to half understand it lol.
from what i understand every day you eat your tdee -15% every single day exercise or not as its already added in
then if you do tend to have a heavy exercise day make sure your net cals are not under your bmr. so you May need to eat slightly more on heavy exercise days0 -
i am not am expert took me long enough , many questions and lots off reading to half understand it lol.
from what i understand every day you eat your tdee -15% every single day exercise or not as its already added in
then if you do tend to have a heavy exercise day make sure your net cals are not under your bmr. so you May need to eat slightly more on heavy exercise days
You got it!!!!0 -
Would probably be a huge shock to my system if I upped it that much...so will start this month upping it to 1500 my BMR. Then go up slowly. Been eating a net of 1200.....:/ x0
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Would probably be a huge shock to my system if I upped it that much...so will start this month upping it to 1500 my BMR. Then go up slowly. Been eating a net of 1200.....:/ x
LoL, it will be a great shock either way. It does get easier eating more. During your increase make sure to get in 1gr protien per lb of wgt.0 -
K I got it - your saying until your body gets used to the extra food it will keep holding on to those calories expecting to have a low calorie day where it will need them - hence you will not lose weight. Ok that makes sense. I'm trying - it has been harder than I thought as I'm trying to hit my macros. Though I have to say already I feel better and more positive about it all - where three days ago I was ready to throw the towel in and just wanted to cry about it. Knowing there is a lifestyle where I can eat and feel healthy means volumes.0
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Is there anything high in protein I can have to reach my 160g target? Protein bars..will have to go out and buy them. Feeling incredibly bloated and full. struggled to eat this morning before my workout x0
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Needs some menu ideas especially easy ones. As a busy mum and student nurse. x0
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K I got it - your saying until your body gets used to the extra food it will keep holding on to those calories expecting to have a low calorie day where it will need them - hence you will not lose weight. Ok that makes sense. I'm trying - it has been harder than I thought as I'm trying to hit my macros. Though I have to say already I feel better and more positive about it all - where three days ago I was ready to throw the towel in and just wanted to cry about it. Knowing there is a lifestyle where I can eat and feel healthy means volumes.
Yes. That's exactly what I'm saying. that's the main thing that hurts most of us at the beginning of the journey. We'll have a few high days, trying to eat more, then we'll say "I can't take being stuffed" and have a low day. To our body, it's no different than when we ate 1200 cals for weeks then give in to a crazy binge. It has to trust that this "eat more" thing is the real deal, before it begins to operate accordingly.Is there anything high in protein I can have to reach my 160g target? Protein bars..will have to go out and buy them. Feeling incredibly bloated and full. struggled to eat this morning before my workout x
There are a few threads out where people have asked similar questions. But you may want to even start your own (new) thread, so that people can see your question, it's liable to get buried in here, lol. There are so many options that will work well for different people. Protein bars and powders are just a couple of other quick protein methods out there.
~Kiki0 -
Good Morning!!
So two weeks ago I upped my cals to 1530 and ate back exercise cals. This week I set my goal to 1800 and I'm only eating back exercise to BMR (which is 1400). Do you think since I upped then went back down, I'm starting "over" again. Like does the higher calories for the first two weeks negate this weeks change?
I have been feeling really horrible the last couple of weeks. Bloated, pants tight, measurements NOT great, etc. I can't wait for this to all be over!!!
how much lower are your cals on average, now?
We typically recommend trying to be consistent w/the cals for the first 4-6 weeks, so that your body learns to trust you again, and is willing to let go of the extra. if there is too much fluctuation, your body senses binge/purge cycles, and will hold on for dear life (which is why it probably held on those first 2 weeks, because it "knew" that you'd drop them again, and it wanted to be prepared).
I set me calories to 1530 and last week dropped them to 1400 NET.
My weight went up again this week, another 2lbs, so that's a total of 6. Does this typically happen every week for the 4-6wks or will it level off? My weight is the highest now then it has been in about 1yr. BUT my body doesn't look like it has.....granted there is some bloating and my jeans are alittle tight. Also, I have been burning my calories during my workouts since I upped my cals...pretty amazing!
Thanks!0 -
Good Morning!!
So two weeks ago I upped my cals to 1530 and ate back exercise cals. This week I set my goal to 1800 and I'm only eating back exercise to BMR (which is 1400). Do you think since I upped then went back down, I'm starting "over" again. Like does the higher calories for the first two weeks negate this weeks change?
I have been feeling really horrible the last couple of weeks. Bloated, pants tight, measurements NOT great, etc. I can't wait for this to all be over!!!
how much lower are your cals on average, now?
We typically recommend trying to be consistent w/the cals for the first 4-6 weeks, so that your body learns to trust you again, and is willing to let go of the extra. if there is too much fluctuation, your body senses binge/purge cycles, and will hold on for dear life (which is why it probably held on those first 2 weeks, because it "knew" that you'd drop them again, and it wanted to be prepared).
I set me calories to 1530 and last week dropped them to 1400 NET.
My weight went up again this week, another 2lbs, so that's a total of 6. Does this typically happen every week for the 4-6wks or will it level off? My weight is the highest now then it has been in about 1yr. BUT my body doesn't look like it has.....granted there is some bloating and my jeans are alittle tight. Also, I have been burning more calories during my workouts since I upped my cals...pretty amazing!
Thanks!0 -
Good Morning!!
So two weeks ago I upped my cals to 1530 and ate back exercise cals. This week I set my goal to 1800 and I'm only eating back exercise to BMR (which is 1400). Do you think since I upped then went back down, I'm starting "over" again. Like does the higher calories for the first two weeks negate this weeks change?
I have been feeling really horrible the last couple of weeks. Bloated, pants tight, measurements NOT great, etc. I can't wait for this to all be over!!!
how much lower are your cals on average, now?
We typically recommend trying to be consistent w/the cals for the first 4-6 weeks, so that your body learns to trust you again, and is willing to let go of the extra. if there is too much fluctuation, your body senses binge/purge cycles, and will hold on for dear life (which is why it probably held on those first 2 weeks, because it "knew" that you'd drop them again, and it wanted to be prepared).
I set me calories to 1530 and last week dropped them to 1400 NET.
My weight went up again this week, another 2lbs, so that's a total of 6. Does this typically happen every week for the 4-6wks or will it level off? My weight is the highest now then it has been in about 1yr. BUT my body doesn't look like it has.....granted there is some bloating and my jeans are alittle tight. Also, I have been burning more calories during my workouts since I upped my cals...pretty amazing!
Thanks!
I don't think you should have dropped your cals...we say 4-6wks, but really like to see 6 wks because that is where you see how you are trending.
You gaining...remember, if you are shrinking and gaining that means you are losing fat because muscle takes up less space...so really if that is the case, why focus on that scale? IT is NOT a good indicator of how you are doing when weight lifting is involved. The tape measure and visuals and clothes should be considered before that number on the scale.0 -
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I don't think you should have dropped your cals...we say 4-6wks, but really like to see 6 wks because that is where you see how you are trending.
You gaining...remember, if you are shrinking and gaining that means you are losing fat because muscle takes up less space...so really if that is the case, why focus on that scale? IT is NOT a good indicator of how you are doing when weight lifting is involved. The tape measure and visuals and clothes should be considered before that number on the scale.
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Thanks! The reason I dropped was to be more consistent with my calories. Those two weeks I was up to 1530, I was eating only that on my non workout days and thought it would be better to keep them streamlined....eat the same amount of calories everyday.
Sadly, my clothes fit like crap and my measurements are not going down.0 -
I don't think you should have dropped your cals...we say 4-6wks, but really like to see 6 wks because that is where you see how you are trending.
You gaining...remember, if you are shrinking and gaining that means you are losing fat because muscle takes up less space...so really if that is the case, why focus on that scale? IT is NOT a good indicator of how you are doing when weight lifting is involved. The tape measure and visuals and clothes should be considered before that number on the scale.
[/quote]
Thanks! The reason I dropped was to be more consistent with my calories. Those two weeks I was up to 1530, I was eating only that on my non workout days and thought it would be better to keep them streamlined....eat the same amount of calories everyday.
Sadly, my clothes fit like crap and my measurements are not going down.
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You need to do what makes you comfortable. There is a period of time where you just have to go through the process. If you are not willing to do that I understand, but my thought is why not just do it at the tdee-15% for the 6wks and then see where you stand...going from up to down ...really doesn't allow for any bodily adjustments..for the body to know it will receive food consistently...etc. But no pressure from me...I have been where you are, so I totally understand:-)0 -
I don't think you should have dropped your cals...we say 4-6wks, but really like to see 6 wks because that is where you see how you are trending.
You gaining...remember, if you are shrinking and gaining that means you are losing fat because muscle takes up less space...so really if that is the case, why focus on that scale? IT is NOT a good indicator of how you are doing when weight lifting is involved. The tape measure and visuals and clothes should be considered before that number on the scale.
Thanks! The reason I dropped was to be more consistent with my calories. Those two weeks I was up to 1530, I was eating only that on my non workout days and thought it would be better to keep them streamlined....eat the same amount of calories everyday.
Sadly, my clothes fit like crap and my measurements are not going down.
[/quote]
You need to do what makes you comfortable. There is a period of time where you just have to go through the process. If you are not willing to do that I understand, but my thought is why not just do it at the tdee-15% for the 6wks and then see where you stand...going from up to down ...really doesn't allow for any bodily adjustments..for the body to know it will receive food consistently...etc. But no pressure from me...I have been where you are, so I totally understand:-)
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I'm totally sticking with it!! I love the extra calories and my workouts have been really great the last few weeks.
I'll be leaving my calories at tdee-15% which is around 1800 for me.
I'm pretty sure my body will turn around I just wish I didn't have to go through the weight gains, you know...but I guess I'm to blame for keeping my calories so low for so long.
I'll check in next week after my weigh in!
Thanks Lucia!
xo0 -
Hi Lucia and all!
Okay.. serious confusion and the number crunching is making my head hurt. :frown:
My BMR is 1905 and TDEE is 3310. After I minus 15%, that leaves me with 2810 calories a day I "should" be eating. I think.
(Weight currently 272, height 5"7, age 22 - 100 lbs to lose)
I lost 55 lbs from Nov 24, 2011 till the end of Feb 2012, but haven't really lost anything since then. To lose the weight I went very low carb, lean protein, no sugar etc. as I have a sensitivity to wheat and it seemed like it was really working. I didn't really exercise much during this time, other than some walking. The weight came off pretty easily.
In the last couple months I've been doing a little more exercise and have been more active, but then I've also cheated a bit more on the diet too (mostly with some carbs and a bit of chocolate) I didn't think it was that much, but it seems like I keep gaining a bit of weight or maintaining at best. I'm not "hungry" on a constant basis or anything and still have good energy.
The past few weeks since joining MFP I've paid more attention to calories, something I never really did before. MFP seems to indicate I should be eating about 1700 calories a day. But that is under my BMR of 1900+ .. so I'm confused.
Now with no weight loss in a long time and this plateau (?), I'm wondering if my body has just gotten used to the lower calorie level and is hanging on to everything it can get? Do I need to eat more? As mentioned above, it seems to indicate that I should be eating 2800 calories daily, which is almost double. I'm scared to contemplate that!
Help!? (and thanks!)0 -
Hi Lucia and all!
Okay.. serious confusion and the number crunching is making my head hurt. :frown:
My BMR is 1905 and TDEE is 3310. After I minus 15%, that leaves me with 2810 calories a day I "should" be eating. I think.
(Weight currently 272, height 5"7, age 22 - 100 lbs to lose)
I lost 55 lbs from Nov 24, 2011 till the end of Feb 2012, but haven't really lost anything since then. To lose the weight I went very low carb, lean protein, no sugar etc. as I have a sensitivity to wheat and it seemed like it was really working. I didn't really exercise much during this time, other than some walking. The weight came off pretty easily.
In the last couple months I've been doing a little more exercise and have been more active, but then I've also cheated a bit more on the diet too (mostly with some carbs and a bit of chocolate) I didn't think it was that much, but it seems like I keep gaining a bit of weight or maintaining at best. I'm not "hungry" on a constant basis or anything and still have good energy.
The past few weeks since joining MFP I've paid more attention to calories, something I never really did before. MFP seems to indicate I should be eating about 1700 calories a day. But that is under my BMR of 1900+ .. so I'm confused.
Now with no weight loss in a long time and this plateau (?), I'm wondering if my body has just gotten used to the lower calorie level and is hanging on to everything it can get? Do I need to eat more? As mentioned above, it seems to indicate that I should be eating 2800 calories daily, which is almost double. I'm scared to contemplate that!
Help!? (and thanks!)
MFP doesn't seem to account for going below a person's BMR, just for making sure they don't go below 1200, which is WAY below BMR for some. Also, it depends on how much weight you've selected to lose. Often people sign up for an MFP account, and immediately pick the highest "loss per week" option. Picking two lbs/wk, will often make the number that MFP gives, unrealistic for a person's specific needs. So if you have that option selected, that could be why.
If you're at a plateau, then your body has absolutely gotten used to the lower cal amount, and has moved into survival mode. That's all your body cares about. Not your weight loss. So if it feels that you are not going to supply it the proper amount of fuel (which it has learned from the cal level that you've been at), and it will figure out how to run on less. And even the rare times that you do give it more, it will hold on, because it knows that you will just deprive it again.
I'd recommend upping your cals and allowing your body the fuel that it deserves. Expect some hiccups along the way as things adjust, check out the sticky on what to expect when upping your cals so that you are prepared for the changes that will take place during that time. This is not a quick fix, but it is a permanent one. EM2WL is all about enjoying the journey. :flowerforyou:
And be sure to ask any questions that aren't covered in the sticky topics, although, almost every question you will have, has probably been asked, somewhere, lol
~Kiki0 -
Hi all,
I've got a quick question regarding calculation of TDEE.
When I calculate my TDEE I use the activity multiplier of 1.55 since I usually work out 5 times a week (3 times a week lifting and 2 times interval running) plus I walk everywhere but we're not talking serious distances. My question regarding TDEE is the following. If I know that an upcoming week will be with maybe 1-3 excercise days (happens occasionally) should I find a TDEE with another activity multiplier for that week or should I stick with the one I use when exercising hard?
Thanks in advance!0 -
Hi all,
I've got a quick question regarding calculation of TDEE.
When I calculate my TDEE I use the activity multiplier of 1.55 since I usually work out 5 times a week (3 times a week lifting and 2 times interval running) plus I walk everywhere but we're not talking serious distances. My question regarding TDEE is the following. If I know that an upcoming week will be with maybe 1-3 excercise days (happens occasionally) should I find a TDEE with another activity multiplier for that week or should I stick with the one I use when exercising hard?
Thanks in advance!
In the beginning consistency is the most important thing, so we'd recommend just staying with it. If it's just a random occurrence, it won't affect you in the grand scheme. Once your metabolism is fully established, it you find you want to incorporate some type of calorie cycling into your routine, that's perfectly acceptable, but for most people it's simply easier to just eat the same every day.....
The beginning stages are ALL about getting your body to trust you again (consistency is KEY), and not to sense a binge/purge cycle, and react accordingly. More info on this is in the "what to expect" sticky....
http://www.myfitnesspal.com/topics/show/521728-upping-cals-what-to-expect-why-you-need-patience
Kiki0 -
Thank you so much for a quick response!
I'll keep my calorie intake then at a TDEE-10 or 15% and ride it out and hopefully I shall see some progress
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I weighed in this morning (which I usually never do during the week) to see if another increase was popping up and my weight was the same it was on saturday SOOOOO I am hoping this is a good sign and the gain will start to level off and hopefully in the next week or two I can see some losses.
Its so hard to accept that I gained almost 6lbs in a few weeks....plays games on my mind.
Fingers crossed!!!!!!!!0 -
I've read through the bulk of this post and I'm totally glazed over. I've been at MFP since January this year. I figured go big or go home with weight loss.
I was on 1200 calories a day, maybe 30 minutes total of exercise a week (I work full time, 2 hour driving commute, kids/husband so finding any kind of exercise time is a bit hard and I plan to change that) and lost about 11 pounds (5'4" and started at 175lbs).
For the last month the scale moves from about 164-170. My caloric intake is about 1200-1300 calories a day. I try to make good food decisions and drinks tons of water. Then I started reading about BMR/TDEE. I'm now wondering if I've been going at this all wrong.
My TDEE is 1782 (I chose sendentery because, quite frankly, right now, I am)
BMR is 1485
SO, with what I read, I really should bump my caloric intake to 1515 but never get below 1485? And if I exercise and burn like 500 calories, I should eat back enough to get to the BMR number? And obviously keep the calories as healthy as possible, correct?
Sometimes I think I need someone with me all the time to draw me pictures so I 'get it'.0 -
I've read through the bulk of this post and I'm totally glazed over. I've been at MFP since January this year. I figured go big or go home with weight loss.
I was on 1200 calories a day, maybe 30 minutes total of exercise a week (I work full time, 2 hour driving commute, kids/husband so finding any kind of exercise time is a bit hard and I plan to change that) and lost about 11 pounds (5'4" and started at 175lbs).
For the last month the scale moves from about 164-170. My caloric intake is about 1200-1300 calories a day. I try to make good food decisions and drinks tons of water. Then I started reading about BMR/TDEE. I'm now wondering if I've been going at this all wrong.
My TDEE is 1782 (I chose sendentery because, quite frankly, right now, I am)
BMR is 1485
SO, with what I read, I really should bump my caloric intake to 1515 but never get below 1485? And if I exercise and burn like 500 calories, I should eat back enough to get to the BMR number? And obviously keep the calories as healthy as possible, correct?
Sometimes I think I need someone with me all the time to draw me pictures so I 'get it'.
Welcome to the EM2WL :flowerforyou:
LOL. Sounds like you got it all down to me
Kiki0 -
Thank you!!
Is there a way I can change the numbers in my profile to show the correct # of calories, etc? I've been digging around and haven't been able to figure it out...if that's even possible to change that.0 -
Just joined this group today. While I am not sick of eating 1200 calories a day, nor do I feel deprived when I do, I only have 5 lbs to loose and am looking more to tone up and see some muscle. I read through this whole thread and I think I get it, I just have a few questions. Here is my info though:
TDEE = 2123
I set my activity at moderate. I almost always play soccer 2 days a week and get to the gym 2 days a week, sometimes gym and soccer on the same day. I rarely get workouts in more than 5 days a week.
TDEE - 15% = 1804
My question. why 15%?
I just want to understand that number.
BMR = 1376
More questions and clarifications.
I know according to this post I should eat 1804 everyday regardless of whether I workout. Do I still plug in my workout calories?
If I understand correctly if I burn more than 428 calories in a workout I need to eat those extra calories? Example I burn 528, I need to eat my 1804 + 100?
Last question: How do I figure maintenance calories to consume?
I think that is all for now until my questions are answered, thanks so much for this thread!!
- JoAnna0 -
Thank you!!
Is there a way I can change the numbers in my profile to show the correct # of calories, etc? I've been digging around and haven't been able to figure it out...if that's even possible to change that.
You should be able to make all your changes by selecting (from your home page) "goals", then "change goals" then "custom"0 -
Just joined this group today. While I am not sick of eating 1200 calories a day, nor do I feel deprived when I do, I only have 5 lbs to loose and am looking more to tone up and see some muscle. I read through this whole thread and I think I get it, I just have a few questions. Here is my info though:
TDEE = 2123
I set my activity at moderate. I almost always play soccer 2 days a week and get to the gym 2 days a week, sometimes gym and soccer on the same day. I rarely get workouts in more than 5 days a week.
TDEE - 15% = 1804
My question. why 15%?
I just want to understand that number.
BMR = 1376
More questions and clarifications.
I know according to this post I should eat 1804 everyday regardless of whether I workout. Do I still plug in my workout calories?
If I understand correctly if I burn more than 428 calories in a workout I need to eat those extra calories? Example I burn 528, I need to eat my 1804 + 100?
Last question: How do I figure maintenance calories to consume?
I think that is all for now until my questions are answered, thanks so much for this thread!!
- JoAnna
Hey JoAnna!
Welcome to the group! :flowerforyou:
A 15-20% deficit is the max recommended for safe fat loss, and we recommend starting at the lower # so that you have leeway as time progresses, plateaus come, etc.. It's basically turning what we're originally inclined to think on its head. Usually we want to try to lose as much as possible, as quickly as possible, by taking the highest deficit possible, and then it all backfires on us. Because this is a lifestyle, and not a diet, we don't recommend anyone putting their bodily functions in jeopardy just to try to hurry the process along.
You can still plug in your workout cals, I know I do, just don't eat them back unless you're netting below BMR/burning more than 428 cals.
As for figuring out maintenance cals.......TDEE = maintenance (I think that's what you're asking, right?)
Kiki0 -
so much info...so good...must read later!!!0
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As for figuring out maintenance cals.......TDEE = maintenance (I think that's what you're asking, right?)
Kiki
Yup, thank you! Now that I have asked that I could have probably figured it out. Haha. I think I will start this new plan next monday. Thanks so much!
- JoAnna0
