I am using MyNetDiary for Kcal recording.
When comparing that program and 'transferring' the info to Traineo I am getting somewhat confused.
I currently weight 190. I am a HS special ed teacher so I walk ALOT at school---sitting at a desk is a minor part of my job.

I have my BMR at 2055. My 145 BMR would be 1375. I had my target Kcal at 1570. Is this about right? I am adding 1 work out per week to get to 5 per week (I am at 2 currently). Walking 2 miles, or swimming 1 mile, med level yoga etc. Not adding weights or cycling yet.

PLEASE let me know your thoughts!!!

Peace
Amy

Hi Amy,
That sounds like a healthy place to start. But listen to your body. If you feel too hungry or don't have energy, you might want to tweek your calories. Especially since you are adding training. You have to fuel your work outs, and your work days.
-Robin

You may want to take a look at the "I'm Starving" thread. Your BMR is the number of calories your body burns to keep you alive without you doing anything. You need to take your activity level into consideration when figuring out the number of calories you need to eat. If you eat to little you may do your metabolism harm and you energy level will suffer.

"I have my BMR at 2055."

Your BMR is the number of calories you need to eat to keep from going into starvation mode. You want to add to that number enough to compensate for your activity level. Without knowing your age and height etc I can't run the numbers. I am guessing you should be eating more than the 2055 of your BMR. Plug your numbers into the calculator on the BMR page. Then look further down the page where it shows how many calories to eat for a Moderately Active (moderate exercise/sports 3-5 days/wk) person.

http://www.fat2fitradio.com/tools/bmr/

I should have put the link in right.

BMR Calculator

About that BMR
my current BMR at 190 lbs is 2055
I want to be 145 and that BMR is 1375

Aren't those the two numbers I should be playing with??

I thought I should take the BMR I WANT to be (145) and add workout Kcals to it to get my # of Kcals per day....

I did both of those with no activity---but I am a teacher who never sits all day, and working on increasing my actual workouts.

Thanks

A

Hi Amy,
The F2F way is to take the weight you WANT to be and eat those calories. But you have to add your activity. If you don't, you might not eat enough and mess up your metabolism.

Jeff/ Russ feel free to delete this if you do not agree

This may be a confusing post, but here goes...

Your BMR is an estimate of the number of calories you burn while in a coma. This is the MINIMUM number of calories that you should eat.

To MAINTAIN your weight you should eat that number (BMR) plus the number of calories you burn through activity plus the number of calories you burn digesting the food you eat (Thermic effect).

An example - I'm a 6'2" male and weigh 195 pds. My BMR is about 1900 - 2000 calories. I have a desk job and I believe that I burn about 800 calories throughout the day working and digesting the food I ate. That is about 2700 - 2800 calories burned and I haven't even done any exercise. If I run, say 3 miles, I will need to add about 400 calories to make up for the calories burned. Therefore, to MAINTAIN my weight AT THAT LEVEL I believe that I would need to eat about 3200 calories.

Now if I was sedentary and wanted to lose weight I may shave off about about 500 calories day through diet and exercise. That would be about 1 pound a week. For me, I'd try to drop about 250 calories from my diet and try to burn an additional 250 calories through exercise. That means 2700 or so calories minus 250 calories eliminated from diet minus the calories I burned wih exercise. Therefore, I'd eat about 2450 calories and run about 2.5 miles.

Long story short - I will still lose weight at a resonable pace and still be eating well above my BMR. If you eat only your BMR calories you will soon run into things like fatigue, lack of focus, binging, slow metabolism, etc.. Believe me I have been there.

I believe the philosophy regarding eating like a thinner person. I do think that you should take a little time getting to that point. I don't think a 300 pound man should start out eating like a 165 pound guy. Give your body a little time to acclimate itself to the changes and adjust the calories as you go.

Keep in mind that everone is different and you will need to experiment with the numbers and see what works for you.