Do I have my calculations right?

palak126
palak126 Posts: 30 Member
edited December 2024 in Health and Weight Loss
Let me see if I have this right. According to Fat2Fit, my BMR is 1390 cals.

TDEE (amount to maintain my weight):
To maintain my weight I would eat at :Sedentary (little or no exercise, desk job) 1668 cals
If I exercise 1-3 days/week, I am Lightly Active and therefore should eat 1911 cals
If I exercise 3-5 days/week, I am Moderately Active and therefore should eat 2155 cals
If I exercise everyday, I am Very Active and therefore should eat 2398 cals
If I am Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) then I should eat 2641 cals

If I want to lose weight:

So, I can set my goal to say 2155 cals for moderately active and eat at minimum 1390 cals or at max 1655 cals to atleast lost 1lb/week. On a bad day, I could eat up to my TDEE to maintain my weight. If I exercise and my NET is below 1390, I must eat back enough calories to increase my NET to 1390, which is my BMR. This method would keep all my numbers in the green and I would be able to see the deficit I am creating everyday between my BMR and TDEE.

Alternatively, I can set my goal to say 1400 calories and eat back my exercise calories to make my NET calories atleast at my BMR but below my TDEE and still successfully lose weight.

Do I have this right?

Replies

  • palak126
    palak126 Posts: 30 Member
    anybody??
  • AFitJamie
    AFitJamie Posts: 172 Member
    Let me see if I have this right. ............

    So, I can set my goal to say 2155 cals for moderately active and eat at minimum 1390 cals or at max 1655 cals to atleast lost 1lb/week. On a bad day, I could eat up to my TDEE to maintain my weight. If I exercise and my NET is below 1390, I must eat back enough calories to increase my NET to 1390, which is my BMR. This method would keep all my numbers in the green and I would be able to see the deficit I am creating everyday between my BMR and TDEE.

    ......

    Do I have this right?

    I believe you have the concepts correct.... But I'm not 100% sure on the 1655 target since I don't know the fat2fit calculator details.... In MFP, the target it provides you does not incorporate workouts... So then you 'eat back' your calories....to above your BMR is a great approach as you have identified... Alternatively eat back to maintain a consistent deficit (say the 500 you proposed). I would plug your details into MFP to see the target it gives you as a comparison data set and that should confirm for you your daily target..l but sill these are general estimations so some adjustments likely to be needed....

    I'm a firm believed that while the system is great, and the targets and tools make a huge difference in understanding what is happening iour daily routine and eating.... it isn't as precise as some of the numbers may make it sound....
  • palak126
    palak126 Posts: 30 Member
    Thanks! I haven't been eating back my exercise calories and realized that this may be the reason I haven't been seeing the scale move. This means I would have been well below my BMR on exercise days. Fixing that starting today!
  • AFitJamie
    AFitJamie Posts: 172 Member
    Well... Maybe. A few days below your BMR isn't going to stop all weight loss, it just isn't a healthy way to go as you risk losing too high a % of muscle with a very high deficit and many people, depending on amount overweight, find that they will stop losing if they maintain eating so low as their body compensates for the lower intake (avoid the whole 'starvation mode' mumbo jumbo.., it isn't like it is a switch that turns off and off as some people imply, but there does seem to be evidence that he body does lower your BMR to compensate...

    Yes. I would suggest you eat back a portion of your exercise calories - MFP tends to be a bit generous in the estimation of calories burned - try 50-75% of them.... And be patient... Yes many people get a quick loss at the start but others don't... And your body weight fluctuates significantly depending on a a bunch of factors -water and waste retention being big ones... S take your time and I'm sure you'll see results!
This discussion has been closed.

Categories