Your daily cal consumption
- Thread starter Mizkirsty
- Start date
Ali*
Gold Member
MFP is a brilliant tool and if that is what it says then it's a good place to start
It is recommended to eat at least some of your exercise cals back but don't rely too much on MFP's exercise quotes - they are apparently inaccurate.
TracyGWill
Gold Member
Mizkirsty said:
Hi Kirsty. There's a thread on here about setting your recommended calories, where it's discussed in some detail. I find MFP unreliable so have always set my own level, but I've recently checked it out using the BMR/TDEE calculators available online, and I'm currently eating 1600 a day for my age, weight and activity level (zero, lol).
xx
chocolate_bananas
Silver Member
Hi, i worked my maintenance calories (TDEE - Sedentary exercise level) out to be 1900 calories a day. I want to lose 1lb per week.
So 7 days x 1900 calories = 13300 calories a week to maintain. I create a deficit of 1750 calories (to lose 1/2 a lb), leaving me with 11550 for the week. Works out around 1650 a day.
I eat 1900 cals on Fri, Sat and Sun then 1450 the other days...adds up to the same weekly total.
Then to lose the other 1/2 a lb i aim to burn 2000 calories in exercise over 5 days a week (it's only 1750 that you need to burn for 1/2 a lb but i go for 2000 in case my heart rate monitor isn't totally accurate).
I don't feel deprived and i'm loving the exercise. The big test to see if my calculations have worked is on WI friday morning! If i haven't lost 1lb then i will need to re-assess! Mathematically though it should work.
So 7 days x 1900 calories = 13300 calories a week to maintain. I create a deficit of 1750 calories (to lose 1/2 a lb), leaving me with 11550 for the week. Works out around 1650 a day.
I eat 1900 cals on Fri, Sat and Sun then 1450 the other days...adds up to the same weekly total.
Then to lose the other 1/2 a lb i aim to burn 2000 calories in exercise over 5 days a week (it's only 1750 that you need to burn for 1/2 a lb but i go for 2000 in case my heart rate monitor isn't totally accurate).
I don't feel deprived and i'm loving the exercise. The big test to see if my calculations have worked is on WI friday morning! If i haven't lost 1lb then i will need to re-assess! Mathematically though it should work.
Mizkirsty
Gold Member
Ok can you have a look
My bmr 1723
X 1.375 for light activity (exercise 2-3x a week)
=2369 (so my cal consumption to maintain)
X7 for the week = 18583
-3500 for a 1lbs loss
= 13083 per week
= 1869 per day for 1lb loss
Now I've been told by my personal trainer to aim for 1500 so that's another 2500 cal deficits on top of the 3500 so I should be seeing -1.5lbs a week or more with exercise.
Does that sound alright! 1500 cals seems very doable! So I should expect to see a loss on Monday! X
My bmr 1723
X 1.375 for light activity (exercise 2-3x a week)
=2369 (so my cal consumption to maintain)
X7 for the week = 18583
-3500 for a 1lbs loss
= 13083 per week
= 1869 per day for 1lb loss
Now I've been told by my personal trainer to aim for 1500 so that's another 2500 cal deficits on top of the 3500 so I should be seeing -1.5lbs a week or more with exercise.
Does that sound alright! 1500 cals seems very doable! So I should expect to see a loss on Monday! X
TracyGWill
Gold Member
Mizkirsty said:
If you want to double check your TDEE there are lots of free calculators online. I definitely wouldn't go lower than 1500 if you still have a bit to lose.
xx
chocolate_bananas
Silver Member
Looks really good Kirsty! I will let you know if my numbers worked tomorrow when i have weighed in! Keep us posted on yours xx
chocolate_bananas
Silver Member
Hey Kirsty, i lost 2.75lbs, so my numbers worked!...A little better than expected actually!
Going to keep them the same for the next week and fingers crossed i can whip another 1lb off. If not then i will lower them slightly.
Going to keep them the same for the next week and fingers crossed i can whip another 1lb off. If not then i will lower them slightly.
Mizkirsty
Gold Member
Wahoo well done you must be chuffed I can only hope for a similar number! Ill let you now Monday! Xx
