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SARAH_VW's Photo SARAH_VW Posts: 7,113
7/9/08 7:41 P

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Glad I could help! It's always great to learn something new :)

Sarah

"Challenges are what make life interesting; overcoming them is what makes life meaningful." Joshua J Marine

BMO Vancouver Half 05/01/11 1:48:53
Canada Day 10K 07/01/11 49:14


 current weight: 112.0 
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MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 3:52 P

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Thanks for all the help! I'm sorry if I sounded like a bug but this was the first time I even heard of bmr. I was familiar with bmi... So thanks again!

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
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164.5
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SARAH_VW's Photo SARAH_VW Posts: 7,113
7/9/08 3:46 P

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Yes, you did it right. A calorie range of 1200-1550 would be right if you're aiming for a 1,000 calorie deficit a day in order to lose 2 pounds a week. You said before that you're losing so I wouldn't worry too much about the numbers at this point. Just keep doing what you're doing since it's obviously working. I only start to crunch the numbers when I hit a plateau and I'm not losing anymore. Good luck!

Sarah

"Challenges are what make life interesting; overcoming them is what makes life meaningful." Joshua J Marine

BMO Vancouver Half 05/01/11 1:48:53
Canada Day 10K 07/01/11 49:14


 current weight: 112.0 
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143.75
132.5
121.25
110
MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 3:28 P

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Okay I just tried to figure out 2 pounds a week and I am lost! LOL! How many calories or whatever do I need to eat or burn or what for this? If I eat between 1200-1550 would that work?

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
219
191.75
164.5
137.25
110
MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 3:24 P

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I am 5"0 183 pounds and 26 my bmr would be 1610.85 and my calorie needs would be around 1772 is that right?

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
219
191.75
164.5
137.25
110
SARAH_VW's Photo SARAH_VW Posts: 7,113
7/9/08 3:16 P

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Ms-Evie, Here's the formula for BMR. Once you get that number multiply it by 1.1 and then you have the number of calories you need to maintain your weight. I'd have done it for you, but I didn't know your age or height.

BMR = 655 + (4.3 x weight in pounds) + (4.7x height in inches) Ė (4.7 x age)

Sarah

"Challenges are what make life interesting; overcoming them is what makes life meaningful." Joshua J Marine

BMO Vancouver Half 05/01/11 1:48:53
Canada Day 10K 07/01/11 49:14


 current weight: 112.0 
155
143.75
132.5
121.25
110
MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 2:48 P

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Hey Sarah_vw I am really bad with math how would I do that for my weight?! LOL!

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
219
191.75
164.5
137.25
110
SARAH_VW's Photo SARAH_VW Posts: 7,113
7/9/08 2:44 P

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Amanda, One way to lose weight is to eat at your maintenance level of calories and then use the calories you burn through exercise to create a calorie deficit. Most people like to create a deficit through exercise and by limiting their calories since you don't have to exercise a crazy amount this way. So in your case for example:

The number of calories you need to eat to maintain your weight is 2,153. To lose a pound a week you want to create a 3,500 calorie deficit. For simple math purposes that works out to a 500 calorie a day deficit. Say you exercise and burn 300 calories, and you eat 1,953 calories. You just created that 500 calorie deficit by eating 200 calories less than your maintenance number and by burning the rest of the calories through exercise. If you want to lose 2 pounds a week you have to create a deficit of 7,000 calories a week which would be 1,000 calories per day. Also keep in mind that as you lose weight the number of calories you can eat decreases since the less you weigh the less calories it takes to fuel your body.

SP does take into account your exercise, but the system only bases its calculations on the amount of exercise you said you were going to do when you set up your program. The best way to make sure your range is right is to enter in the amount of calories you burn each week. This will give you an accurate calorie range. You must have put in an aggressive weight loss goal for it to give you a range of 1,200-1,550. That seems way too low for you. Check and make sure that your weight loss goal is no more than 2 pounds per week and that you've entered in your calories burned. To get to your calories burned goal, go to your start page and scroll down to where is says "My Goal", click the "change" button beside your calories burned goal and you can makes changes there. This should bump your calories back up once you've made sure your exercise is being taken into account.

Sarah

"Challenges are what make life interesting; overcoming them is what makes life meaningful." Joshua J Marine

BMO Vancouver Half 05/01/11 1:48:53
Canada Day 10K 07/01/11 49:14


 current weight: 112.0 
155
143.75
132.5
121.25
110
MISS_MACCHIATO's Photo MISS_MACCHIATO Posts: 496
7/9/08 1:53 P

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oh and also i was wondering about the calories that spark are giving me and activity...as i said spark says eat between 1200 to 1550. now are these calories for when im active or inactive ? should i eat more if im exercising ?

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MISS_MACCHIATO's Photo MISS_MACCHIATO Posts: 496
7/9/08 1:49 P

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ok so i reset my goals and found out spark says to eat 1200 to 1550...is there a place where it asks you what your activity level is ? that question didnt appear when i was setting it up.

also i should eat more than my bmr ? my bmr is like 1814, but spark says to eat 1200 to 1550. is this really as confusing as im making it out to be ? LOL

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DAPHNE137's Photo DAPHNE137 Posts: 15,805
7/9/08 1:48 P

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If you scroll down to the bottom of your food tracker page, it gives you a summary of your calories, fat, protein, carbos, Ca, Mg and K. The is also a link near the bottom right of the page that will give you a printout of where everything came from and it will also show you your percentages of proteins, fats, and carbos and how they compare to what you need. I love this pie chart.

 current weight: 212.5 
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GRACIOUSONE2000's Photo GRACIOUSONE2000 Posts: 174
7/9/08 1:32 P

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Good question and good info. Where do you find the place to track calories burned and the blog site that will do the daily diary stuff? I am using the food and exercise tracker link from spark points, but haven't found the place that gives calories burned or the other cool stuff that people are tracking on their blog page.

Thanks! emoticon

 current weight: 180.0 
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MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 1:29 P

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I usually eat within the higher end of my calories (1200-1550 is my range) so usually somewhere between 1300-1400 a day but I do exercise most days about 45 mins and that's around 3-4 times per week not counting strenth training. I don't know If I am doing this right or wrong but the weight is comming off as long as I stick to it

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
219
191.75
164.5
137.25
110
SARAH_VW's Photo SARAH_VW Posts: 7,113
7/9/08 1:24 P

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I agree that eating within your SP range will allow you to lose weight and it's easier than sticking with a specific number. If you want to be more specific and do calorie deficit tracking, that's also a good way to lose weight.

You should be eating more calories than your BMR though.Your calorie deficit tracking is fine except that you need to figure out your TEE (total energy expenditure) and add that to the amount of calories you burn. I've copied this directly from one of my blogs. It's the instructions on how to determine how much you should be eating:

"BMR only accounts for 75% of your total daily caloric expenditure though and is the number of calories it would take to fuel your body if you did nothing but sat there in the dark all day. The other 25% of the expenditure is made up of the calories needed to get you through your everyday life which include activities such as showering, walking around, watching TV, doing the laundry, etc.

To get the total number of calories it takes to maintain my current weight (referred to as TEE: Total Energy Expenditure) I multiply my BMR by 1.1, because my everyday life outside of exercise is sedentary, meaning I donít have a physically demanding job. Those who have a job where they are on their feet for half the day use 1.2 (this includes doctors, salespeople, servers, etc.) and those who have a job where they are on their feet all day long use 1.3 (this includes mail carriers, carpenters, etc.)

Now to create a calorie deficit I need to either eat less my maintenance number, exercise or do a combination of both. I prefer to do a combination because this enables me to eat more, plus I like exercising. I use a heart rate monitor to keep track of my calories burned through exercise and add this number to my TEE. Then I subtract my calories consumed to keep track of my deficit"

Here's an example from one my days that I tracked.

06/18/08
AM Weight: 108.4
Hours of Sleep: 7.5
(BMR x 1.1)+ Calories Burned= 1,422 +356= 1,778
Calories Consumed: 1,391
Calorie Deficit: 387

Hope that makes sense and helps you understand your calorie needs a bit better. If you want to see how SP comes up with your range, this article explains the calculations.

www.sparkpeople.com/resource/calorie
_c
alculation101.asp


Sarah

"Challenges are what make life interesting; overcoming them is what makes life meaningful." Joshua J Marine

BMO Vancouver Half 05/01/11 1:48:53
Canada Day 10K 07/01/11 49:14


 current weight: 112.0 
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143.75
132.5
121.25
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OUTOFCONTROL's Photo OUTOFCONTROL SparkPoints: (0)
Fitness Minutes: (73,076)
Posts: 11,620
7/9/08 1:02 P

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Sparkpeople will calculate it all for you. Just enter your diet goals- your current weight, goal weight, and either pounds per week to lose, or the date to reach goal, and the amount of exercise you do each week. You will get a range of calories for flexibility.

Michelle
Be as you wish to seem.


MISS_MACCHIATO's Photo MISS_MACCHIATO Posts: 496
7/9/08 12:42 P

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MS-EVIE...im just wondering how many times a week you workout and how many calories you burn on average ?

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MS-EVIE's Photo MS-EVIE Posts: 1,147
7/9/08 12:36 P

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I just follow what sparks has set up for me and when I follow it right(stay in my range) I lose about 2-3 pounds a week. They set everyone's up according to their weight.

My body is too sexy to be hiding under all this fat!!!!!


Inside me lives a skinny woman crying to get out but I can usually shut her up with cookies and chocolate!!!

Fall seven times... Get up eight

Proud member of Slytherin house on the Challenge of Harry Potter!!


 current weight: 215.0 
219
191.75
164.5
137.25
110
MISS_MACCHIATO's Photo MISS_MACCHIATO Posts: 496
7/9/08 12:34 P

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hey there guys ! i really need help on finding out what i should eat daily to lose weight. i ve been on many sites using calculators to find out what i should eat. but every site and calculator is different.

what do you guys use for yourself ? and does it work ? if possible give me the sites you ve used and tried or just write your calculations here.

ive been trying the bmr calculation...this is an example from my blog...

June 14/08
1814 BMR + 510 cal brn = 2324 - 1600 cal ate = 724
Weight: 219
General Mood/Notes: energized !
Hours of Sleep from night before: 8
Daily Highlight: ran 10 minutes, had a small break ran 10 more, no junk
food, drank 13 cups of H2O

is anyone else using this method ? does it really work ? but still im not sure to how many calories i should eat. here on spark people it says between 1550 to 1900.

this is driving me BoNkErS !!!! please HeLp !!! LOL

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