In place of a road map!

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  • Laura26C
    Laura26C Posts: 18 Member
    Great info! Thanks for sharing!
  • rowdylibrarian
    rowdylibrarian Posts: 251 Member
    Thank you so much!
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    Started reading this at work, but it is long, looks really interesting, will finish when i get home!!
  • TisMeEggin
    TisMeEggin Posts: 60 Member
    Bump :drinker:
  • Danam48
    Danam48 Posts: 129 Member
    bump
  • vibegirl
    vibegirl Posts: 69 Member
    confused, but bump anyway for later!
  • WhiskeyCity
    WhiskeyCity Posts: 711 Member
    Bump...for the new folks.
  • JeSuisPrest
    JeSuisPrest Posts: 2,005 Member
    Helloitsdan....another question, this thread is very long so pardon me if it is repeat question. I followed your advice to determine my goal weight, thankfully I am very close to it. But what determines the level of exercise one is doing? I think I would be categorized under moderate exercise, so when I make that my calorie goal do I still eat back exercise calories? I love Fat2Fits theory in eating at the maintenance goals of the weight you want to be, but I am still feeling a bit confused.
    I am 5'2" and currently 123, by current BF% is 24.3 but have chosen my goal of 23% bodyfat making my goal weight 121. Here are my other numbers.
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1519
    Lightly Active (light exercise/sports 1-3 days/wk) 1741
    Moderately Active (moderate exercise/sports 3-5 days/wk) 1962
    Very Active (hard exercise/sports 6-7 days/wk) 2184
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2405

    My diary is open and would greatly appreciate any advice you can give!!
  • dlneitzel
    dlneitzel Posts: 17 Member
    Bump
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    Helloitsdan....another question, this thread is very long so pardon me if it is repeat question. I followed your advice to determine my goal weight, thankfully I am very close to it. But what determines the level of exercise one is doing? I think I would be categorized under moderate exercise, so when I make that my calorie goal do I still eat back exercise calories? I love Fat2Fits theory in eating at the maintenance goals of the weight you want to be, but I am still feeling a bit confused.
    I am 5'2" and currently 123, by current BF% is 24.3 but have chosen my goal of 23% bodyfat making my goal weight 121. Here are my other numbers.
    Activity Level Daily Calories
    Sedentary (little or no exercise, desk job) 1519
    Lightly Active (light exercise/sports 1-3 days/wk) 1741
    Moderately Active (moderate exercise/sports 3-5 days/wk) 1962
    Very Active (hard exercise/sports 6-7 days/wk) 2184
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2405

    My diary is open and would greatly appreciate any advice you can give!!

    No, if you are using fat2fit you don't exercise cals back as unlike MFP they are included in your activity level.

    However, if you are close to your goal weight the difference between your current TDEE and your goal weight TDEE may not be enough to give you a deficit, which is why the site suggests you take off 200-300 as you get closer to goal.

    To check the difference just put your current weight as your goal weight in f2f.
  • crystal_darling
    crystal_darling Posts: 53 Member
    Bump to read later
  • tammies00
    tammies00 Posts: 16
    Can some check my numbers.

    I am 37 and female. 5-7 and weight 224 pounds.
    I am not great at exercising. I am trying. I do try to walk or add atleast three times a week. Right now I am home with the kids, but at the end of August I will be back in college with more walking.

    I would like to get to around 150-160ish with a healthy body fat range.


    Military fat composition on fat2fit 45%
    .

     

    Katch-McArdle Forumla BMR is 1568 calories.

    Activity Level
    Daily Calories
    Sedentary (little or no exercise, desk job)
    2124
    Lightly Active (light exercise/sports 1-3 days/wk)
    2434
    Moderately Active (moderate exercise/sports 3-5 days/wk)
    2744
    Very Active (hard exercise/sports 6-7 days/wk)
    3053
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
     
     Lightly active is 2434* 20%= 487-2434= 1947 calories a day

    So I should be eating 1947 a day and working out three times a week.

    Is this correct?

    With 1947 I am at a 487 cal deficit so if I work out and burn 200 a day that would be a700 cal deficit because I would not be eating back those calories. This should theoretically give me a loss of 2 pounds per week? Right?

    Can I do 30% because I am considered obese?

    Thanks

    Tammie
  • heybales
    heybales Posts: 18,842 Member
    Can some check my numbers.

    I am 37 and female. 5-7 and weight 224 pounds.
    I am not great at exercising. I am trying. I do try to walk or add atleast three times a week. Right now I am home with the kids, but at the end of August I will be back in college with more walking.

    I would like to get to around 150-160ish with a healthy body fat range.

    Military fat composition on fat2fit 45%

    Katch-McArdle Forumla BMR is 1568 calories.

    Activity Level
    Daily Calories
    Sedentary (little or no exercise, desk job) 2124
    Lightly Active (light exercise/sports 1-3 days/wk) 2434
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2744
    Very Active (hard exercise/sports 6-7 days/wk) 3053
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
     
     Lightly active is 2434* 20%= 487-2434= 1947 calories a day

    So I should be eating 1947 a day and working out three times a week.

    Is this correct?

    With 1947 I am at a 487 cal deficit so if I work out and burn 200 a day that would be a700 cal deficit because I would not be eating back those calories. This should theoretically give me a loss of 2 pounds per week? Right?

    Can I do 30% because I am considered obese?

    Something happened to the stats in there.
    I get BMR of 1577, close enough.
    But for lightly active using that BMR I get 2169.
    Then with deficit is 1735.

    I think I see what happened though. Even though you fed fat2fit your more accurate stats for better BMR estimate, it still used least accurate and inflated Harris BMR estimate in the calculations actually.
    1769 x 1.375 = 2432

    You aren't getting the cut you could safely based on your LBM. I didn't realize they did that.

    Try this spreadsheet referenced in this topic to redo the same thing actually using the Katch BMR.

    http://www.myfitnesspal.com/topics/show/677905-spreadsheet-for-bmr-tdee-deficit-calc-macro-calc-hrm

    You'll notice in the deficit section you can do a bigger deficit while obese.

    Oh, if you maintain your LBM of 123 lbs down to 150 lb goal weight, you'll be at 18% bodyfat.
    So when that biggest deficit is no longer the biggest, switch to the 20% cut method if you will still do just walking. You can take bigger cut if you'll do heaving lifting 3 x week.
  • tammies00
    tammies00 Posts: 16
    Can some check my numbers.

    I am 37 and female. 5-7 and weight 224 pounds.
    I am not great at exercising. I am trying. I do try to walk or add atleast three times a week. Right now I am home with the kids, but at the end of August I will be back in college with more walking.

    I would like to get to around 150-160ish with a healthy body fat range.

    Military fat composition on fat2fit 45%

    Katch-McArdle Forumla BMR is 1568 calories.

    Activity Level
    Daily Calories
    Sedentary (little or no exercise, desk job) 2124
    Lightly Active (light exercise/sports 1-3 days/wk) 2434
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2744
    Very Active (hard exercise/sports 6-7 days/wk) 3053
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
     
     Lightly active is 2434* 20%= 487-2434= 1947 calories a day

    So I should be eating 1947 a day and working out three times a week.

    Is this correct?

    With 1947 I am at a 487 cal deficit so if I work out and burn 200 a day that would be a700 cal deficit because I would not be eating back those calories. This should theoretically give me a loss of 2 pounds per week? Right?

    Can I do 30% because I am considered obese?

    Something happened to the stats in there.
    I get BMR of 1577, close enough.
    But for lightly active using that BMR I get 2169.
    Then with deficit is 1735.

    I think I see what happened though. Even though you fed fat2fit your more accurate stats for better BMR estimate, it still used least accurate and inflated Harris BMR estimate in the calculations actually.
    1769 x 1.375 = 2432

    You aren't getting the cut you could safely based on your LBM. I didn't realize they did that.

    Try this spreadsheet referenced in this topic to redo the same thing actually using the Katch BMR.

    http://www.myfitnesspal.com/topics/show/677905-spreadsheet-for-bmr-tdee-deficit-calc-macro-calc-hrm

    You'll notice in the deficit section you can do a bigger deficit while obese.

    Oh, if you maintain your LBM of 123 lbs down to 150 lb goal weight, you'll be at 18% bodyfat.
    So when that biggest deficit is no longer the biggest, switch to the 20% cut method if you will still do just walking. You can take bigger cut if you'll do heaving lifting 3 x week.

    Thanks Heybales

    I plan on more exercise than just walking.

    Thanks for the spreadsheet I will check it out!

    Tammie
  • fat214
    fat214 Posts: 109
    Bump
  • adjoa84
    adjoa84 Posts: 261 Member
    BUMP!

    Even if I take one thing away from this I now know that I should at least be netting my BMR + 200. So helpful, I'll digest the rest later. Thanks a mil!
  • Betty_Canada
    Betty_Canada Posts: 85 Member
    Hrmph.
    *reads... does calculations.... reads again... laughs*

    So it would appear that the completely arbitrary number I chose as my calorie goal (1500 calories) because MFP's suggestion was far too low for me to feel comfortable with, is perfectly within the butter zone of my TDEE less 25%.

    Not bad for a wild hair stab in the dark guess at what I'd be able to survive on without eating the cat in frustration.

    Dan, thank you for posting the numbers and explaining where they come from. I'm 224 pounds, so being told to eat 1200-1375 calories a day by certain other sites seemed really low. I tried it for a few days, and once I started factoring in any kind of physical activity at all, I was ravenous all the time. That lasted, oh, a week.

    In my situation, because I'm insulin disordered, I am more concerned about macronutrient percentages than I am about an absolute ceiling on calories, but knowing where the numbers come from and being able to understand it means that I now know WHY, if I have a 1600 calorie day or even an 1800 calorie day, as long as I get a little movement in, I won't instantly gain everything back as long as I get on track again the next day. And it gives me more flexibility. Yeah. 1500's nice, but I'll still lose weight even up to 1650, so I'm not panicking so much.

    This is a wonderful resource.

    =Betty=
  • christinafadia
    christinafadia Posts: 16
    bump
  • I_love_frogs
    I_love_frogs Posts: 340 Member
    Ok...I THINK I got it...can someone check this for me please?

    I am 42 years old, 193 lbs, 5'3 inches in height and female.

    According to Fat2Fit :

    TDEE before cut is 2619
    TDEE with 25% cut is 1964.

    BMR:

    Harris Ben. is 1593
    Katch is 1283

    BF according to them is 51.9% <tho I have my doubts...my scales say a diff number and at the gym they say a lower number...so oh well we will stick with this one.>

    So, I would set my MFP calorie goal to 1964, and then watch the net cals. I am to make sure they get to 1283-1483 max <with the 200 cals over BMR>

    Set Prot to 30
    Set Fat to 30
    Set Carb to 40.

    Am I understanding this correctly?
  • I_love_frogs
    I_love_frogs Posts: 340 Member
    Ok...I THINK I got it...can someone check this for me please?

    I am 42 years old, 193 lbs, 5'3 inches in height and female. My primary goal is 120-130 lbs, but I am aiming for 150 lbs first.

    According to Fat2Fit :

    TDEE before cut is 2619
    TDEE with 25% cut is 1964.

    BMR:

    Harris Ben. is 1593
    Katch is 1283

    BF according to them is 51.9% <tho I have my doubts...my scales say a diff number and at the gym they say a lower number...so oh well we will stick with this one.>

    So, I would set my MFP calorie goal to 1964, and then watch the net cals. I am to make sure they get to 1283-1483 max <with the 200 cals over BMR>

    Set Prot to 30
    Set Fat to 30
    Set Carb to 40.

    Am I understanding this correctly?

    Should have said the following:

    I work in a periodontist office where I am a Rover, and am on my feet all day, about 3-4 1/2 days a week. I have a fitbit, and it says I burned an average of 2317 cals a day over the last month. The numbers that I inputted for Fat2Fit was for moderate, but I think I might need to jump to active.

    I also work out 2 x a week at the gym for strentgh training, and 2 days a week I try to get in for straight cardio...swimming, treadmill, or recumbent bike, for about an hour. I also try to do my DVD's like Jillian Michaels and Biggest Loser when I have the time to do so....

    should I change to active cals instead of moderate?

    Or alternatively, since Fitbit says I burned about 2317...should i do 2300 as my TDEE and take the cut from that....
  • heybales
    heybales Posts: 18,842 Member
    Ok...I THINK I got it...can someone check this for me please?

    I am 42 years old, 193 lbs, 5'3 inches in height and female. My primary goal is 120-130 lbs, but I am aiming for 150 lbs first.

    According to Fat2Fit :

    TDEE before cut is 2619
    TDEE with 25% cut is 1964.

    BMR:

    Harris Ben. is 1593
    Katch is 1283

    BF according to them is 51.9% <tho I have my doubts...my scales say a diff number and at the gym they say a lower number...so oh well we will stick with this one.>

    So, I would set my MFP calorie goal to 1964, and then watch the net cals. I am to make sure they get to 1283-1483 max <with the 200 cals over BMR>

    Set Prot to 30
    Set Fat to 30
    Set Carb to 40.

    Am I understanding this correctly?

    I work in a periodontist office where I am a Rover, and am on my feet all day, about 3-4 1/2 days a week. I have a fitbit, and it says I burned an average of 2317 cals a day over the last month. The numbers that I inputted for Fat2Fit was for moderate, but I think I might need to jump to active.

    I also work out 2 x a week at the gym for strentgh training, and 2 days a week I try to get in for straight cardio...swimming, treadmill, or recumbent bike, for about an hour. I also try to do my DVD's like Jillian Michaels and Biggest Loser when I have the time to do so....

    should I change to active cals instead of moderate?

    Or alternatively, since Fitbit says I burned about 2317...should i do 2300 as my TDEE and take the cut from that....

    Use the FitBit and take the cut from that.

    I'd suggest get your avg daily numbers on a typical avg week of normal work and workout routine.

    Then take the deficit. Oh, use final goal weight, one deficit may be more.

    Here is spreadsheet to make it easier to save you stats, a section for calculating TDEE using FitBit, and couple deficit methods depending on how much to lose, and your workout routine.

    http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm
  • yarwell
    yarwell Posts: 10,477 Member
    Ok...I THINK I got it...can someone check this for me please?
    I am 42 years old, 193 lbs, 5'3 inches in height and female.

    BMR:
    Harris Ben. is 1593
    Katch is 1283

    I would start from the Katch BMR and multiply by 1.55 for activity = 1988

    let's call it 2000, then take your cut from there - 20% takes you to 1600 calories a day. 25% to 1500. Under 1 lb/week weight loss. If the Fitbit is right you have an extra 300 deficit to help it along initially.
  • nannabannana
    nannabannana Posts: 780
    bump
  • jae6704
    jae6704 Posts: 458 Member
    Bump
  • LittlexBlackxKitten
    LittlexBlackxKitten Posts: 1
    Another question here!

    Hello everyone, I've been reading almost all of this thread (as well as its predecessors) and I understand the principle. However, I just can't believe this is right.

    A little background information about me: I used to be overweight, dieted down to an unhealthily underweight BMI and was suffering from anorexia. I overcame my disease and am now weight restored, however I would like to lose a few pounds. I successfully lost some weight, but after seeing this thread, I'm intrigued (I learned how to love eating again, needless to say dieting and restricting food intake isn't much fun anymore.)

    I'm 20 years old, 165cm (64 inches) tall and I weigh 56kg (123lbs). I go to the gym 4 times per week, maybe I'll up it to 5 because I love it! Usually 40 minutes strength training (lower/ upper body split) and 40 minutes cardio (steady state walking on the treadmill at an incline and some semi-challenging speed). Otherwise I'm a student, so I'm fairly sedentary all day long.

    I've been doing IF for two weeks because it fits my schedule and I like the feeling of fullness. I normally eat clean 6 times a week, maybe I'll fast one day, and on Saturday I have my cheat day where I go wild x3 And by that, I mean reeeeally wild.

    How would I be able to continue this with the numbers given on Fat2Fit?

    Here are said numbers:

    BMR: 1427
    Sedentary (little or no exercise, desk job) 1650
    Lightly Active (light exercise/sports 1-3 days/wk) 1891
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2131
    Very Active (hard exercise/sports 6-7 days/wk) 2372
    Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2613

    Thank you very much in advance!
    Nene

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