Anonymous
Post 01/17/2023 18:14     Subject: Re:Confused about calorie intake for fat loss.
Anonymous wrote:Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate.


No, just weigh yourself and adjust accordingly. Stick to 1600 calories, do your exercises and if the scale hasn’t moved, bring the calories down. If it moved too fast, bring the calories up. It isn’t an exact science and takes some trial and error but over time you’ll find what the calorie number is that works best for you to lose steady or maintain
Anonymous
Post 01/17/2023 18:03     Subject: Re:Confused about calorie intake for fat loss.
Anonymous wrote:
Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate.


Dexa fit/dexa scan. that's how I learned my bmr was under 1k calories, and actually about 20% lower than it should be for my age/body composition. it explains why I followed all the rules, weighing/measuring, and didnt lose weight. I'mnot particularly overweight but losing that 5-10 lbs extra is very challenging, most challening is getting adequate nutrition at 1350/calories a day (for maintenance, not weight loss).


Can you share how much fat free mass you have?
Anonymous
Post 01/17/2023 17:37     Subject: Re:Confused about calorie intake for fat loss.
Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate.


Dexa fit/dexa scan. that's how I learned my bmr was under 1k calories, and actually about 20% lower than it should be for my age/body composition. it explains why I followed all the rules, weighing/measuring, and didnt lose weight. I'mnot particularly overweight but losing that 5-10 lbs extra is very challenging, most challening is getting adequate nutrition at 1350/calories a day (for maintenance, not weight loss).
Anonymous
Post 01/17/2023 17:22     Subject: Re:Confused about calorie intake for fat loss.
Anonymous wrote:Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate.



Dexa scan.
Anonymous
Post 01/17/2023 16:57     Subject: Confused about calorie intake for fat loss.
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:I just want to make sure you don't have the issues I did. Everyone says to mark yourself as being sedentary, use the most conservative settings on the calculator, and don't add back in calories for days you work out. I lost way too rapidly doing this. I'll tell you what worked for me.

If you run 5-6 miles per day, use the "moderate activity" settings, and then add all but 100 calories from what you worked off back into the daily total. So, let's say you want to to eat 1600 calories. You run off 500 calories, so take away 100 for what you would have burned that day. 1600 + 400= 2000 for that day.


Ok, so in your example you end the day at 1600 (2000-400). What issues did you face? Now that you are eating just right, what has changed? More energy for workouts? Getting faster/stronger?


I was starving bc I was only netting around 800 calories per day. So I was really hungry, and I was having issues like extreme muscle cramping. Also people were saying things like, "are you okay?" I went on like that for about 4 months. I'm just saying, this "don't add back in the workout calories" has a dark side for people who are fastidious about calorie counting and who burn a lot through exercise.


You always burn less through exercise than you think you do. Your body is much more efficient that we give it credit for.


That was the advice I was given, but the idea that you shouldn't factor in your exercise burn didn't work well for me. I lost weight in a much more painful way than was necessary, and very rapidly. The right advice is to monitor how you're coming along and make sensible adjustments.
Anonymous
Post 01/17/2023 16:51     Subject: Re:Confused about calorie intake for fat loss.
Anonymous wrote:Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate. [/quote
There is but you have to spend a full day in a chamber at a research site. That said the findings from such chambers is that people who think their metabolism is slow are just eating more than they think.
Anonymous
Post 01/17/2023 16:46     Subject: Re:Confused about calorie intake for fat loss.
Is there a way to find out a person’s actual basal metabolic rate, not the ones estimated by Fitbit or My Fitness Pal or other? I find those to grossly over estimate my rate.
Anonymous
Post 01/17/2023 16:31     Subject: Confused about calorie intake for fat loss.
Anonymous wrote:
Anonymous wrote:
Anonymous wrote:I just want to make sure you don't have the issues I did. Everyone says to mark yourself as being sedentary, use the most conservative settings on the calculator, and don't add back in calories for days you work out. I lost way too rapidly doing this. I'll tell you what worked for me.

If you run 5-6 miles per day, use the "moderate activity" settings, and then add all but 100 calories from what you worked off back into the daily total. So, let's say you want to to eat 1600 calories. You run off 500 calories, so take away 100 for what you would have burned that day. 1600 + 400= 2000 for that day.


Ok, so in your example you end the day at 1600 (2000-400). What issues did you face? Now that you are eating just right, what has changed? More energy for workouts? Getting faster/stronger?


I was starving bc I was only netting around 800 calories per day. So I was really hungry, and I was having issues like extreme muscle cramping. Also people were saying things like, "are you okay?" I went on like that for about 4 months. I'm just saying, this "don't add back in the workout calories" has a dark side for people who are fastidious about calorie counting and who burn a lot through exercise.


You always burn less through exercise than you think you do. Your body is much more efficient that we give it credit for.
Anonymous
Post 01/17/2023 15:50     Subject: Confused about calorie intake for fat loss.
Anonymous wrote:
Anonymous wrote:I just want to make sure you don't have the issues I did. Everyone says to mark yourself as being sedentary, use the most conservative settings on the calculator, and don't add back in calories for days you work out. I lost way too rapidly doing this. I'll tell you what worked for me.

If you run 5-6 miles per day, use the "moderate activity" settings, and then add all but 100 calories from what you worked off back into the daily total. So, let's say you want to to eat 1600 calories. You run off 500 calories, so take away 100 for what you would have burned that day. 1600 + 400= 2000 for that day.


Ok, so in your example you end the day at 1600 (2000-400). What issues did you face? Now that you are eating just right, what has changed? More energy for workouts? Getting faster/stronger?


I was starving bc I was only netting around 800 calories per day. So I was really hungry, and I was having issues like extreme muscle cramping. Also people were saying things like, "are you okay?" I went on like that for about 4 months. I'm just saying, this "don't add back in the workout calories" has a dark side for people who are fastidious about calorie counting and who burn a lot through exercise.
Anonymous
Post 01/17/2023 15:37     Subject: Confused about calorie intake for fat loss.
Anonymous wrote:I just want to make sure you don't have the issues I did. Everyone says to mark yourself as being sedentary, use the most conservative settings on the calculator, and don't add back in calories for days you work out. I lost way too rapidly doing this. I'll tell you what worked for me.

If you run 5-6 miles per day, use the "moderate activity" settings, and then add all but 100 calories from what you worked off back into the daily total. So, let's say you want to to eat 1600 calories. You run off 500 calories, so take away 100 for what you would have burned that day. 1600 + 400= 2000 for that day.


Ok, so in your example you end the day at 1600 (2000-400). What issues did you face? Now that you are eating just right, what has changed? More energy for workouts? Getting faster/stronger?
Anonymous
Post 01/17/2023 15:04     Subject: Confused about calorie intake for fat loss.
I just want to make sure you don't have the issues I did. Everyone says to mark yourself as being sedentary, use the most conservative settings on the calculator, and don't add back in calories for days you work out. I lost way too rapidly doing this. I'll tell you what worked for me.

If you run 5-6 miles per day, use the "moderate activity" settings, and then add all but 100 calories from what you worked off back into the daily total. So, let's say you want to to eat 1600 calories. You run off 500 calories, so take away 100 for what you would have burned that day. 1600 + 400= 2000 for that day.
Anonymous
Post 01/17/2023 13:44     Subject: Confused about calorie intake for fat loss.
Please don't miss that it depends on your body fat percentage, and most calculators will default to WAY too low of a body fat percentage for people who really need to lose weight, causing the calculator to assume you have a lot of muscle and thus have a higher resting metabolism.
Anonymous
Post 01/17/2023 13:42     Subject: Confused about calorie intake for fat loss.
No, you stick to 1600 calories, regardless of activity. Some days you may eat more calories than you think, how much you are burning is hard to calculate accurately, plus it varies from day to day.

I would stick to 1600, exercise a few days per week, and see what happens after 2 weeks. Adjust calories accordingly
Anonymous
Post 01/17/2023 13:23     Subject: Confused about calorie intake for fat loss.
Anonymous wrote:
Is it:

1. basal metabolic rate in calories per day - (300-500 calories per day through diet and/or exercise)?

Or

2. basal metabolic rate in calories per day + activity level - (300-500 calories per day through diet and/or exercise)?



Lets say my metabolic rate is set to around 1600 calories per day to maintain optimum body function (sitting at desk all day long). I am thinking it would be equation 1? Some online sources says its 2.

What if I run 6 miles and burn 400-500 calories. Do I eat more on those days to end at 1600 calories?


m/f? age, ht/wt/bmi-looking to loose how much?
you should end up with 100-300 cal deficit to loose weight
so days just sitting eat 1300-1500 calories
Anonymous
Post 01/17/2023 13:08     Subject: Confused about calorie intake for fat loss.

Is it:

1. basal metabolic rate in calories per day - (300-500 calories per day through diet and/or exercise)?

Or

2. basal metabolic rate in calories per day + activity level - (300-500 calories per day through diet and/or exercise)?



Lets say my metabolic rate is set to around 1600 calories per day to maintain optimum body function (sitting at desk all day long). I am thinking it would be equation 1? Some online sources says its 2.

What if I run 6 miles and burn 400-500 calories. Do I eat more on those days to end at 1600 calories?