Thread: Please help!!!

I’m so lost and don’t know what to do. Can some please teach me how to get my total calories needed. Something that has worked for them. There is so many different ways and I’m getting so confused. BMR, TDEE, include your workout calories, don’t include those calories. I don’t even know which way is up. Some days I’ll track consecutively and then think I’m eating too much. If someone can teach me a way that has worked for them. I would be greatly appreciative!

Originally Posted by Tommy W.

What are your goals, height and weight

Not bot! Truth is. I haven’t taken my nutrition seriously, In years my weight has gone up, and it has gone down. I want to finally achieve recomp at its finest. I’m 5ft 11. 215 LBS. I want to reach 15% bf. Currently more around 30. To be completely honest. I’ve fought binge eating sometime for now. But I don’t know want to give up my my body goal. Sorry I know this is a loaded post but I’m in dire need of help!

Originally Posted by cameronkempff

Not bot! Truth is. I haven’t taken my nutrition seriously, In years my weight has gone up, and it has gone down. I want to finally achieve recomp at its finest. I’m 5ft 11. 215 LBS. I want to reach 15% bf. Currently more around 30. To be completely honest. I’ve fought binge eating sometime for now. But I don’t know want to give up my my body goal. Sorry I know this is a loaded post but I’m in dire need of help!

You don't need to do anything "at its finest". If you eat less while getting enough protein & lift under a proper program, & devote time and consistency to it, you'll get to your goal. Use the scale and the mirror as your guide.

Originally Posted by air2fakie

You don't need to do anything "at its finest". If you eat less while getting enough protein & lift under a proper program, & devote time and consistency to it, you'll get to your goal. Use the scale and the mirror as your guide.

So are you saying don’t count calories? Is calorie counting not worth it?

Originally Posted by EiFit91

Buy a food scale and weigh everything you eat. After a while you won't need to rely on the scale that much anymore but for now you need to relearn your relationship with food.

Weigh yourself every morning and keep track of your weight in a journal or in Excel so you can monitor the long run trend. If in Excel use two columns, one for your calorie intake and one for your weight at a given day. After a month of data you can reliably estimate the size of your calorie deficit from your weight loss trend. Average loss of 1 pound per week is a daily deficit of 500 calories (3500 calories per week).

Your TDEE estimate = Average calories consumed per day + Average daily deficit

So say you on average eat 2200 calories a day over an entire month and on average you lost 1 pound a week over that month. That gives you a TDEE estimate of 2200 + 500 = 2700

This already takes into account your BMR, calories burned from exercise etc. No need to complicate matters.

Note that it's much easier to estimate your average daily deficit than your average calorie consumption. Lots of people miscount calories by a lot but if you are honest with yourself you will not have that problem.

This was easily the most helpful post! Base my calories of what I’ve ate! Genius! Super helpful! Thank you so much! Thank you for taking time out of your day to respond!

Originally Posted by cameronkempff

So are you saying don’t count calories? Is calorie counting not worth it?

It's worth it if you need to do it to consistently eat at a calorie deficit.

My point was that if you've spent years not taking nutrition seriously & spinning your wheels, you don't need to go nuts studying every possible formula related to weight loss to try to do everything absolutely perfectly. You just need to consistently eat at a calorie deficit, and can use both the scale & the mirror to help you make adjustments as necessary to do so.

Originally Posted by EiFit91

Weigh yourself every morning and keep track of your weight in a journal or in Excel so you can monitor the long run trend. If in Excel use two columns, one for your calorie intake and one for your weight at a given day. After a month of data you can reliably estimate the size of your calorie deficit from your weight loss trend. Average loss of 1 pound per week is a daily deficit of 500 calories (3500 calories per week).

Your TDEE estimate = Average calories consumed per day + Average daily deficit

So say you on average eat 2200 calories a day over an entire month and on average you lost 1 pound a week over that month. That gives you a TDEE estimate of 2200 + 500 = 2700

This already takes into account your BMR, calories burned from exercise etc. No need to complicate matters.

Note that it's much easier to estimate your average daily deficit than your average calorie consumption. Lots of people miscount calories by a lot but if you are honest with yourself you will not have that problem.

This is a great spreadsheet that you can use. Just make a copy and input your data every day to see rolling averages. https://docs.google.com/spreadsheets...#gid=848661062