04-01-2017 10:38
04-01-2017 10:38
Hi Everyone,
Two questions...
1. Do you eat your exercise calories?
2. Does anyone take a "cheat day" or more accurately, is there a day when you up your calorie increase a bit to keep your metabolism on its toes?
During the week I don't eat my exercise calories. Well, I might dip into them by 20 or 30 a day or two.) But on Saturday I dip into them by 200 or 300. That's church day so we have a big meal. I still eat mindfully and track but it definitely go over my 1500 calorie goal for the day.
Thoughts?
06-05-2017 11:42
06-05-2017 11:42
@answerchaser wrote:Soo been using Fit bit since April. When it says your BMR is 1868 and I am trying to set a 1000 cal deficit I am logging in food at 1350 a day. Are you eating over 2000 cals a day?? Am I supposed to be more then my BMR. I am totally not getting how to do this obviously- my log says I am in the zone AT 1350 ,but I am not losing.....
If your BMR is 1868, it's a calculation based on pure numbers. There's a degree of variation that you have to figure out on your own.
If you are keeping your calorie intake to 1,350 and not losing, one of two things is true: Your calculated calorie burn rate is wrong, or, you aren't accurately tracking your calorie's consumed. Because based on your numbers, you would be creating a 500 calorie deficit per day which would result in an approximate weight loss of one pound per week.
Figure out where the formula is broken and fix it.
06-06-2017 05:40
06-06-2017 05:40
If your BMR (basal metabolic rate) is over 1800 calories per day, that means that that is the estimated amount of calories you need just to sit around and rest and not do anything. Like if you laid in bed all day, your body would need for you to eat that 1800 calories.
FitBit and other apps like MFP and LoseIt that track calories and provide you a calorie goal for the day, use TDEE (total daily energy expenditure).
TDEE is your BMR (of 1800) plus an estimated amount of additional calories that your body needs to function depending on your fitness/exercise level.
For instance, my BMR is similar to yours - approximately 1800 calories (about 1830). With a moderate level of activity, my TDEE is about 2200 calories. So if I did a 500 calorie deficiet, I should be eating about 1700 calories per day. If I exercise more (which I do every MWF) then FitBit and LoseIt (which I use for my calorie tracking) will tell me I have more calories that I can/should eat to compensate for my energy level.
Yesterday for example, FitBit told my LoseIt app, that I burned 1146 additional calories above my TDEE with my workout. Due to that, I ate 2400 calories yesterday because I basically needed more calories due to my exercise/energy expenditure.
Usually I eat about 2100-2400 calories per day on my heavy exercise days. On the other days of the week, I eat 1600-1800 calories.
I have been losing a consistent 1-1.5lbs per week for the past 3 months, which is my goal.
You may not be eating enough for your body to let go of calories easily. If your BMR is 1800, you should be eating at least 1800 calories a day for the most part and more on days you exercise.
06-06-2017 15:56
06-06-2017 15:56
Ok- I think your information is right. I need to eat more. I exercise 4x week and burn approx 400+ calories per workout.(not walking right now due to arthritis flare up) So I am not eating enough.... hard concept to get my head around..to eat more. I am going to eat more and see if I start losing...
06-06-2017 20:52
06-06-2017 20:52
@answerchaser wrote:Ok- I think your information is right. I need to eat more. I exercise 4x week and burn approx 400+ calories per workout.(not walking right now due to arthritis flare up) So I am not eating enough.... hard concept to get my head around..to eat more. I am going to eat more and see if I start losing...
No, you're applying the logic incorrectly. You shouldn't consume more calories to lose weight, that was just her experience. She loses weight because she creates a deficit, how she chooses to do it is another thing. Your numbers are wrong and relying on applications to figure out where, isn't the answer. Also, in assuming your BMR is 1,800 she's assuming so based on information not evident.
You (YOU, not some random poster on a website) need to figure out where your numbers are wrong. Google BMR calculator and find one that works for you. Then, track the heck out of your consumed calories.
06-07-2017 05:59
06-07-2017 05:59
Wanted to note I agree with David. You should find a TDEE calculator (not BMR) or use a calorie tracking app like My Fitness Pal of LoseIt.
They will tell you what your estimated TDEE is and will ask you what your goals are in regards to weight loss and will create a deficit based on your goals.
Also, if you are a man, your BMR/TDEE is different from mine. Age is also a factor in BMR/TDEE.