Do use the formula shared in an earlier post to determine your calorie range for weight maintenance based on your gender, age, ht, wt, daily activity and exercise. You will determine your total needs and will not subtract calories since you are wanting to maintain your weight.
Also...if you want to stop the jiggle---then you need to strength train; not just run. Check out our fitness center for workouts for various body parts by Coach Nicole. Start doing a little workout like this 2-3 days a week.
Becky SP Registered Dietitian Nutritionist
Fitness Minutes: (6,555)
7/8/13 4:08 P
You should think about adding some strength training in as well. It increases your BMR long term and helps build muscle so that as the fat comes off, there's a nice lean look underneath. Also ST helps strengthen your joints so that you're less injury prone.
I am running because I would like to burn fat, but also because I'm training for a few races this upcoming season. I'm not trying to lose weight, but I can't burn the flab without aerobic exercise. I am also doing some core exercises.
Fitness Minutes: (14,252)
9,692 7/8/13 2:09 P
Sparkpeople takes into account a daily living multiplier to account for daily activities when calculating your BMR. Here's how they do it:
If you are eating under 1200 calories, yes, you are undernourishing yourself. If you want to burn fat, but not lose weight, you need to focus not on calorie deficits, but strength training!
500 calorie deficits are necessary for overweight people to lose 1 lb per week; if they have enough to lose. If your goal is to lose fat, but not weight, you're creating too large a deficit for yourself.
Edited by: DRAGONCHILDE at: 7/8/2013 (14:10)
Heather Writer, mother, wife, and breadwinner. I love to run, but running doesn't love me, so I'm switching to my low-impact bike.
Total newbie here. My goal is to burn some fat. Not really lose weight, just shrink some of the jiggly bits from having 3 kids.
I entered my weight loss goal, and according to SP, my BMR is 1443. I know from other calculators my true BMR is around 1200. Is SP's BMR taking into account my increased metabolism from my activity level (and thus, really TDEE, not BMR, no?), minus my daily calorie deficit goal (about -500 a week)? And does TDEE also reflect the excercise calorie burn?
For example, according to the bmr-calculator.net, my BMR is 1251, and applying the Harris-Benedict formula at moderately active (I run about 30 miles a week, but have a desk job) my TDEE is 1940. Today, I ran 7 miles, burning 600 calories. Should I be eating:
The above formula assumes the Harris-Benedict multiplier is addressing my increased metabolism but NOT the calories I actually burn during exercise. Is that incorrect? Should the TDEE already account for my calories burned and thus I should be eating:
1940 - 500 = 1440
The latter formula reflects SP's BMR for me pretty closely, so I'm thinking it's really that one EXCEPT, when I eat 1440, my deficit report states 0. To achieve -500 on the report, I eat 940'ish plus the calories I burn on days I work out, and only about 940'ish on days I don't work out. My main concern is that I'm undernourishing myself.
However, I feel fine, have not felt hungry (I've been at this for about 3 months), and am running pretty well.
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