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RAYLINSTEPHENS's Photo RAYLINSTEPHENS SparkPoints: (193,292)
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1/25/10 11:55 A
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I have the same problem when I tried to use the Spark numbers - they consider everyone to be sedentary so of course the numbers are lower than *reality* and I have found that most of us consider ourselves at a lower activity level than others would. I mean, I considered myself as lightly active but the "experts" told me that if I am walking 5 days a week, I am really moderately active. I walk 7 days a week, weather permitting.

So your Calorie Deficit would not be lower - it could be higher.

Let me ask you - are you hungry? If you are hungry, then you are not eating enough for your activity and this will not only create a plateau but the longer you are on it, the harder it will become to break through it. As successful as I have been, if I allow my CDE to go over 500 I can actually gain weight!

If you are watching children all day, you are running after them and burning calories that you are not even accounting for - you CDE is probably going through the roof. Once you pass 1000, your body can go into starvation mode (Coach_Dean's article) and you will not only not lose - you can gain.

If it were me, I would try to keep the CDE at 500 or less for a few weeks and see if there is any change. If not, you might need to bump up to 2000 calories daily - not all at once, about 100 every day or so to gradually let your body know it is not going to be starving.

I had to go up 500 calories daily with my plateau when I asked at the Diet & Nutrition forum www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=1154
but it worked! I lost 2 lbs the next week!!

What have you missed in your food plan the most - only from foods you can control a portion. Bread? Muffin? Ice Cream? The choice really is yours, but add back something you can control and still be able to stay within your fat/carb/protein ranges.

You can do this!

Love you,
Linda

Central Time Zone
page 39 in The Spark

I went from 210-120 in 16 months with SparkPeople!
My maintenance range is 120-125 lbs.
In Maintenance since 8/11/09!!

Lifetime Spirited Underdog!

I didn't "make it happen" the first time, I "made it happen" the last time!



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LINDSEYRY's Photo LINDSEYRY SparkPoints: (5,218)
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1/25/10 11:29 A

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Hi! I have a question about the SP calorie differential report. My BMR on the report shows to be 2278. However, when I figure it manually, it comes up to 2606. Here are my numbers: Im 5 8,248 and 32. Im a home child care provider with 5 kiddos (all under 3) during the day. I have three kiddos of my own age 9,3 and 1. I also have my niece and nephew living with me who are 9 and 7.
I figure my activity rate to be lightly active.
Above my daily routine I work out with my Wii Active in the am and walk two miles in the evenings.

I try to stick to a deficit of 1,000 calories a day, give or take up to two hundred. I eat on average of 1,500 calories a day. By the SP standards Im on the high end of my calorie goals, as it has given me a range of 1,280 to 1,630. On the SP chart it shows my deficit to be between 800 and 1200 - depending on the day - I cycle my days.
BUT when I figure it manually I have days at over 1,800 deficit which is way to high.

In three weeks I lost 13 pounds but the scale has not moved in a week. So, Im obviously in some type of plateau.
So, what do you think? Do I continue with the SP numbers and stay where Im at and wait to break through the plateau? Or do I increase my calories (which is VERY hard for me) in hopes my calculations are the correct ones?

Thanks for any help you can give!!!



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ROJITASHIRAZ's Photo ROJITASHIRAZ Posts: 32
1/3/10 6:10 P

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Wow...this helps alot!!! emoticon

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JOANNAGLOWS's Photo JOANNAGLOWS Posts: 1,031
9/21/09 10:27 A

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Ok here are my numbers:
Female
Weight - 125
Height - 5'2" (62 inches)
Age - 55

(125 x 4.36)+(62 x 4.57)-(55 x 4.7)+655 = BMR
(545)+(283)-(258.5)+655 = 1234 BMR

Total Daily Energy Expenditure (TDEE)
Moderate Active = 1234 x 1.55 (moderate exercise/sports 3-5 days/wk)
1913.47 calories

1913.47-500= 1413 calories per day to lose a lb/week

03/21/2006 Journey Begins @ 176 lbs

Joined SP 01/04/07
Current Weight 130


MEGSAMAMA's Photo MEGSAMAMA SparkPoints: (0)
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8/12/09 2:56 P

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Kara! LOL I don't know! I typed the wrong number down (after all that I finish it out with a typo) Thank you for the catch - I just fixed it!

Thank YOU! Thank YOU! Thank YOU!

Meg

~ Meg

By The Numbers - Leader
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=26785


"I never look back Darling - it distracts from the NOW!"


 current weight: 181.0 
 
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KARA151's Photo KARA151 Posts: 1,752
8/12/09 1:53 P

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Meg- I have a question about the following, where did you come up with the 1499?

Calorie Deficit Equation:
CDE = Calorie Goal + Calories Burned - Calories Consumed

Example:
Calorie Goal - 1672
Calories Burned - 525 (found on your fitness tracker)
Calories Consumed - 1381

1672+525-1499= 698 Calorie Deficit



You can't out-exercise a bad diet.

Smile, it adds beauty.



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MEGSAMAMA's Photo MEGSAMAMA SparkPoints: (0)
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8/12/09 1:20 P

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No problem!! That is what we're here for - always learning!

Meg emoticon

~ Meg

By The Numbers - Leader
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=26785


"I never look back Darling - it distracts from the NOW!"


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ONMYWAYTOGOAL's Photo ONMYWAYTOGOAL Posts: 1,410
8/12/09 12:33 P

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That helps ALOT! Thanks Meg!!!

Goals that are not written down are just wishes - Unknown
******************
"If hunger is not the problem, then food is not the answer" saw this on a message board post on SP
******************
Results don't come for free" Jillian Michaels
*****************
"Failing to Plan is Planning to Fail" Taken From Fitnessdiva
*****************
You will never find time for anything. You must take it. -Charles Burton



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MEGSAMAMA's Photo MEGSAMAMA SparkPoints: (0)
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8/12/09 12:11 P

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Your daily energy expenditure (TDEE) is taking it all into consideration. You work out 5-7 days a week 30-60min a day but you have a desk job with no activity. So you would be in the moderate activity level (1.55). If you had an active job also then you would be in the very active category!

Does that help? Let me know! Great question though!

Meg

~ Meg

By The Numbers - Leader
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=26785


"I never look back Darling - it distracts from the NOW!"


 current weight: 181.0 
 
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ONMYWAYTOGOAL's Photo ONMYWAYTOGOAL Posts: 1,410
8/12/09 11:31 A

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I have a question on Total Daily Energy Expenditure (TDEE). Is this taking into consideration what we do for a majority of the day or how often we work out? Like I have a desk job and I work 40 hours a week, but I work out 5-7 days a week for 30-60mn a day. What category would that put me into?? Thanks in advance for your help! Laurie

Goals that are not written down are just wishes - Unknown
******************
"If hunger is not the problem, then food is not the answer" saw this on a message board post on SP
******************
Results don't come for free" Jillian Michaels
*****************
"Failing to Plan is Planning to Fail" Taken From Fitnessdiva
*****************
You will never find time for anything. You must take it. -Charles Burton



 current weight: 192.0 
 
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MEGSAMAMA's Photo MEGSAMAMA SparkPoints: (0)
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8/12/09 11:22 A

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Have you hit a plateau in your weight loss? Do you feel like your numbers just aren't cutting it anymore? Do you want to spice it up a bit?

Then you may want to check this out! In order to help you lose weight you may need to create a Calorie Deficit. Each pound you lose in a week is equal to 500 calories a day. Keep in mind that we should not lose more than 2 pounds per week, to stay with in a healthy weight loss.

The following chart is very long and wordy (I apologize for that)=) But it explains how and why it works. For a quick and easy calculation I have created an Excel sheet to share with all of you! Simply SparkMail me your e-mail address and I will be more than happy to send it to you!

This chart is meant to help you calculate where your calories in should be in relationship to your calories out. You can also track your numbers every day in our Team Goals section.

Also, please make sure you do not go under a healthy caloric range - 1200 for women and 1500 for men. This can cause many health issues not to mention make you actually stop losing weight.

~~~~~ Here is the long version for you! ~~~~~

Your Basal Metabolic Rate (BMR) is a measure of the energy your body uses in normal, everyday functions, like digesting food, moving your lungs and pumping your heart. This maintenance level is the minimum number of calories your body needs in order to function.

Female BMR = (weight x 4.36)+(height x 4.57)-(age x 4.7)+655
Male BMR = (weight x 6.23)+(height x 12.7)-(age x 6.8)+66

Example:
Woman
Weight - 181.6
Height - 5'2" (62 inches)
Age - 32

(181.6 x 4.36)+(62 x 4.57)-(32 x 4.7)+655 = BMR
(792)+(283)-(150)+655 = 1580 BMR

Total Daily Energy Expenditure (TDEE)
This is the number of calories you need to consume at your energy level to stay the same weight you are right now. To calculate choose your weekly activity level below. Be sure you are very honest with this. The higher your activity level the more calories you can consume. If you don't meet this level you will have consumed too many calories!

Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly Active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderate Active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very Active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extremely Active = BMR x 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, etc.)

Example:
TDEE = BMR x 1.375
2172 = 1580 x 1.375

In order to lose one pound a week you need to reduce your calories in by 500 a day. This is your Calorie Goal.

Example: 2172-500= 1672

This would be your maximum calories for the day and you would be on your way to losing a pound a week. In order to lose two pounds a week we need to create a calorie deficit. Once you have calculated all of the above you can then easily calculate your deficit each day.

Calorie Deficit Equation:
CDE = Calorie Goal + Calories Burned - Calories Consumed

Example:
Calorie Goal - 1672
Calories Burned - 525 (found on your fitness tracker)
Calories Consumed - 1499

1672+525-1499= 698 Calorie Deficit

In this example you will have lost an additional pound by the end of the week if this is done daily. Since these numbers will change on a daily basis we can track them on our Team Goals each day. But please make sure you are not going below your 1200 calories a day for women and 1500 calories a day for men.

Feel free to do your calculating on this thread and any questions you may have. I will be posting mine also. As always please feel free to e-mail me directly and I will help you with your calculating.

~Meg
emoticon

Edited by: MEGSAMAMA at: 8/12/2009 (14:54)
~ Meg

By The Numbers - Leader
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=26785


"I never look back Darling - it distracts from the NOW!"


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