BMR, Calories, Info Overload

Comment by Almost There on July 23, 2012 at 10:49am

I totally know the feeling of information overload!  It can be so overwhelming. 

However, something you HAVE to remember about exercise and weight loss--both take energy input.  If you keep yourself to a super low calorie diet, you can end up not having enough energy to exercise.  You will feel fatigued and lifeless.  If you just bump up the calories enough to give yourself energy to exercise, your body still might not have the fuel it needs to break down the fat that you want to get rid of.  It may take a bit of trial and error to figure out what kind of calorie input you need.  (IMHO, I think that the mix of carbs/fat/protein is also important--and probably very personal too.  I've had a lot of success keeping my carb intake low--I think I feel less hungry, and more apt to pick up fruits and veggies during the day--but that is just personal experience)

Comment by Keem on July 23, 2012 at 10:59am

Go here:

http://www.bmi-calculator.net/bmr-calculator/

Input your info.  That tells you what number not to go below.

That's how many calories it takes just to have your heart beat and your bodily functions function.  When you vacuum, walk the dog, make the bed, exercise, dance, etc, you burn calories on top of that.  Let's say on top of my bmr, I would burn 500 calories in my NORMAL daily activity.  That would mean that my MAINTENANCE calories would be about 1800.  If I wanted to drop some weight, I would shave a couple hundred or a few hundred off of the maintenance calories.

You can also register with myfitnesspal.com.  Within your food log and when you register, it will tell you what your maintenance calories are.  Then, when you exercise, you input that on there and it keeps track for you. (though I think their guesstimates of exercise calories are a little high)  That's the easiest way to keep track of it. :)

Comment by Paula on July 23, 2012 at 8:55pm

Thanks guys. I just don't know how to determine if I am doing it right. I mean I just haven't lost any weight and wonder if I need to eat more or less to accomplish this.

Comment by Almost There on July 23, 2012 at 9:12pm

If you don't mind sharing--what did your BMR calculation come up with?  I'd put you in the moderately to very active "bucket" for the daily calorie needs based on the workouts you do, which means you should multiply that number by something between 1.55 and 1.725 to come up with the calories that you require to maintain your body weight with that activity level.  To lose weight, drop that number by somewhere between 500 and 1000 cals.  Personally, I'd shoot for the 500 for a couple of weeks and evaluate.  But WHATEVER you do, don't drop it to below 2000.  I'm interested to know how those numbers compare to what you've been doing--cause I know you've not been happy with the results.

Comment by Keem on July 24, 2012 at 8:31am

I remember that mfp used to say my maintenance calories were like 2,100 or 2,000 ish.  (Before exercise)

I always aimed for about 1800 regularly just for maintenance of weight.  I never relied too much on the exercise numbers they gave-as I found them to be somewhat inaccurate.  So-if I exercised for an hour, I might input 30-40 minutes to help balance things out with that.

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