Fatsecret RDI / BMR / Your RDI

2 PAGES
1 | 2
previous topic · next topic
sngglebnny

Joined: Feb 10
Posts: 153

      quote  
Posted: 18 Feb 2011, 19:03
Hi!

When I first tried fatsecret I remember that it told me my recommended RDI for my age, height, and weight was 2300 kcals. I leapt for joy and ate that much for a week, and gained a few pounds.

Lucky for me a weight loss smoothie shop opened down the street and their hi tech gadgetry took my biometric readings. The results was my BMR was ~1650 kcals and to lose weight at 2lbs per week I needed to consume ~1150. The lady there warned me that I should not go below 1200 kcal. She set my goal RDI for 1400 kcals.

There was a post on here for a BMR (Basal Metabolic Rate) calculator which you can find at www. bmr-calculator .net /bmr-calculator (spaces added so fs won't truncate address).

So, my questions are: 1) What did Fatsecret tell you is your RDI, 2) What is your calculated BMR, 3) What did you adjust your RDI to and is it working for you?

Also, does anyone know...I only managed to eat around 1200 kcals today, then I went running and burned ~500 kcals. Do I need to eat 500 more kcals or is that like comparing apples to oranges?
Dieting is like religion. There are the basic rules that everyone should follow. The rest you personalize to a lifestyle for the best results.

Current Size: 14/16
Goal Size: 8/10
Goal Date: December 31, 2014
Jennie-o

Joined: Jan 11
Posts: 119

      quote  
Posted: 18 Feb 2011, 19:28
Hmm, good question. I think fatsecret told me that my rdi should be around 2100 cals a day. I subtracted 500 from that and came up with 1600 cals a day. (2100 just seemed a little high)

I was assessed in IA at needing 1700 cals a day to lose weight, but still seemed like it was awful high. Hm. The calculator you mentioned said that I need 1645 a day to lose weight, so that is what I'm using now. The important part is to be physically active on a daily basis to lose the weight more consistently. I haven't mastered that particular art yet... :s
Every day do something that will inch you closer to a better tomorrow-- unknown.

Weight Loss is Hard. Being Fat is Hard. Choose Your Hard.-- Heather @fightingfatty.com
relz

Joined: Apr 10
Posts: 283

      quote  
Posted: 19 Feb 2011, 01:07
FatSecret's RDI recommendation always seems high to me. This may be because of the number of calories they add for activity level. (The exercise calories burned is also much higher than the other measures I use for the same activities.) Or it may be because they don't allow 2 pounds per week as an option for rate of weight loss. Whatever it is, it's definitely worth checking out other calculators and adjusting to your needs.

I've found it most effective to keep the RDI equation at a sedentary activity level and adjust my intake to match my activity for the day. (If I call myself "active" in the equation, then the equation will add calories for my exercise every day by default, even if I don't exercise.)

Since you are already running a calorie deficit for weight loss (your 1200 calories is already deficient), you wouldn't want to "subtract" another 500 calories from that without replacing them. That would be the equivalent of eating only 700 calories for the day. It may work for a week or so, but your body will reject that plan, either by fatigue or plateau. Simple answer--Yes, eat those exercise calories! This is especially important when you are already down around that 1200 calorie number.

I was most effective in my weight loss when I kept my NET calories at around zero--that meant eating my RDI (already adjusted for weight loss) plus my exercise calories for the day. It means more fluctuation in the amount of food I consume daily, which is challenging, but keeping the deficit even (at whatever it was through the RDI calculation) seemed to be more effective than having a deficit fluctuate with exercise. Once I started to do that (thanks to advice from another FS member), my weight loss was steady and consistent.

Good luck.
FatGirlWants...

Joined: Feb 10
Posts: 18

      quote  
Posted: 19 Feb 2011, 07:59
Ooo... I wish we had a place like that around here, sngglebnny... But yeah, their RDI is WAY too high! And I don't know about the exercise b/c I don't track mine. Razz I know... BAD, Me. But it's because I don't want to get in the habit of working out in order to give myself permission to eat more (kind of defeats the purpose in my book).
fredmugs

Joined: Jan 11
Posts: 383

      quote  
Posted: 19 Feb 2011, 08:08
Fatsecret has me at 2200 and the BRM I just did has me at 1913 but said with a sedentary lifestyle I should eat 2094 calories a day.

Prior to joining this site I always used 2,000 calories a day as my base since the nutition labels all use that.

Right now I am pretty much trying to have a net reduction of 1,000 calories a day off of the 2,200 base while capping my fat at 35g and my net carbs at 100g. I figure that once I reach my goals I can up those to 50g and 150g and maintain.
Pain is a by-product of a good time.
sngglebnny

Joined: Feb 10
Posts: 153

      quote  
Posted: 19 Feb 2011, 16:16
@Jennie-o - Hi, I think you should stick with the 1600 instead of the 1645. I interpreted the basal metabolic rate to tell us how many kcals our bodies burn each day. I would think if you consumed the same number, then you would stay the same. That's why I set my personal RDI at 1400 (265 below my BMR).

@relz - Thank you! I see that you have lost 37 pounds so I'm going to take your advice seriously. What you're saying is that I consumed 1200 kcals, then burned 500 of them, so I probably put my body into starvation mode (under 1200 kcals). Hmmm...now I need to figure out what to eat on high intensity workout days. I'm afraid of protein shakes, they are too close mentally to icecream. Its a gateway drug Smile I'll just say yesterday burned off the calories I went over in the past week. That will help me to not worry about messing up.

@FatGirlWantsCake - You know, those shakes were really delicious and I lost 8lbs in three weeks. Went all the way down to 177 this time last year and I was so happy. But when they told me I would have to stay on their shakes and supplements for life to keep the weight off was a big sign that this was not a permanent way to live. Even weaning myself off their products slowly resulted in fast weight gain and suddenly I saw the 190s (a number I had never seen before in my life). The scale just kept creaping up in the months that followed.

@fredmugs - can you explain the net reduction for me? Are you calculating fat and net carb calories to come up with the 1000, or are you eating 1200 calories per day?
Dieting is like religion. There are the basic rules that everyone should follow. The rest you personalize to a lifestyle for the best results.

Current Size: 14/16
Goal Size: 8/10
Goal Date: December 31, 2014
relz

Joined: Apr 10
Posts: 283

      quote  
Posted: 19 Feb 2011, 22:34
sngglebnny: Yes, you are severely undercutting yourself if you only consume 1200 calories and work out heavily. At your current weight, 1200 calories is a pretty aggressive deficit, even without exercise....You wouldn't want to add to that by not eating your additional burn. Eat your exercise, and monitor how you feel....If you feel good and you are losing, keep it up; if you start to feel fatigued and sluggish (you may not even feel hungry), and if your rate of loss begins to slow, try a little increase in calories (like 100-200) for a few days and see if it helps. Eating more to gain more is counter-intuitive, I know, but with aggressive RDI reduction it is possible to limit intake too far.

What to eat on high intensity workout days? Protein! Protein in the hour after a hard workout is essential for recovery, and it will help you feel full. A protein shake is convenient, but Greek yogurt has just as much protein as a lot of shakes....A cup of yogurt with a little granola and some fruit is one of my favorite post-run meals!

If you are going to look into shakes, look at powders....They are usually lower calorie and lower sugar. Most of them also taste pretty awful--an advantage if you don't want anything too much like a treat! Smile
fredmugs

Joined: Jan 11
Posts: 383

      quote  
Posted: 20 Feb 2011, 08:46
Fatsecret RDI assumes you burn those many calories a day basically doing nothing (resting and sleeping). Whenever you log exercise it replaces resting with whatever you did. So my resting + sleeping + exercise calories burned should be at least 1,000 more than the calories I consume. This gives me the option to either eat less or exercise more on a daily basis.

For the last two weeks or so I have been consuming roughly 1,500 calories a day (I could eat more but I'm not hungry). My exercise consists of either walking or riding an exercise bike. I find that riding the bike at night after all of my meals for the day works best for me. After showering I will eat two pieces of turkey for the protein boost and I tend to not wake up hungry the next day.

I basically try to eat at 10, 2, and 6. Workout around 9. I try keep each meal in the 500 calorie range.
Pain is a by-product of a good time.
sngglebnny

Joined: Feb 10
Posts: 153

      quote  
Posted: 20 Feb 2011, 10:54
@relz - Thank you for the additional clarification. I want to stay away from shakes because the consistancy is too close to ice cream (a food I love). I do love my almond butter (its just fresh ground almonds) which should do the trick. On my plan I try to achieve 1400, but that day I realized I only just made it to 1200 which fueled my concern. I usually let my body decide what exercise I'm going to do each day. If I try to overplan I end up losing interest before I even get home. So now I know what I need to do on days I work out. Probably this is the reason for my most recent stall.

@fredmugs - Thank you as well for clarifying your net reduction plan.
Dieting is like religion. There are the basic rules that everyone should follow. The rest you personalize to a lifestyle for the best results.

Current Size: 14/16
Goal Size: 8/10
Goal Date: December 31, 2014
Jennie-o

Joined: Jan 11
Posts: 119

      quote  
Posted: 22 Feb 2011, 17:27
Sngglbnny: Sorry, I meant the calculations I did for the calories needed for weight loss. My bad. My BMR is 1745 according to that particular calc.

stayhealthy.org told me I needed nearly 3200 cals a day to maintain... wth??? Um, NO! Smile
Every day do something that will inch you closer to a better tomorrow-- unknown.

Weight Loss is Hard. Being Fat is Hard. Choose Your Hard.-- Heather @fightingfatty.com
confusedange...

Joined: Jan 10
Posts: 579

      quote  
Posted: 22 Feb 2011, 21:25
I will say, FS's rdi for me, with my activity set as sedentary and the maximum weight loss they allow (1 pound per week) is 1900.

my bodybugg rdi for me is 1950. however, my bodybugg does not think i'm sedentary (it also has me set to lose 2 pounds per week) - it has me set with a mostly seated job (haha, i'm a stay at home mom, i mostly sit while the kid climbs all over me) and working out 5x's a week.

on most days, i easily burn over 2950 a day. but that IS with working out 5-6x's of cardio and 2-3 times of weights every week, chasing around after my kid, almost fanatically cleaning my house, etc etc (according, again, to the electronic gadget).

When I up my Fatsecret to a moderate (i think that's what its called on this site) activity level, it bumps my rdi up to 2300, like yours was. which actually would allow for about 1 pound per week weight loss (if that's what i was going for).

Not saying that FS isn't way off base. It usually is. Just that right now, I've managed to finagle it into something reasonable. =)
sngglebnny

Joined: Feb 10
Posts: 153

      quote  
Posted: 23 Feb 2011, 10:44
@Jennie-o - say what?! 3200 kcals to maintain? You'd have to eat all day long to reach that amount with healthy snacks and meals. I wanted to throw up when I tried to cram 500 cals of meat, vegetables, and legumes in one meal. Yikes!

@confusedangel - I'm going to have to look into the body bug or the body media fit. I'm hearing great result storis. I would love to have a precise reading of my kcal expenditures througout the day.
Dieting is like religion. There are the basic rules that everyone should follow. The rest you personalize to a lifestyle for the best results.

Current Size: 14/16
Goal Size: 8/10
Goal Date: December 31, 2014
confusedange...

Joined: Jan 10
Posts: 579

      quote  
Posted: 23 Feb 2011, 10:52
i'd say go with the "generic". the bodybugg website is the least user friendly thing in the world, and the products are exactly the same EXCEPT the website and the subscription costs. (both have subscription requirements, but bb is more expensive.)

the only amendment i'd make to that is... the bodybugg sp (stands for "smartphone" i think) which you can now wirelessly zap your info into your cell phone for (if it works, i haven't heard any great reviews about it) might be worth the added price... but since it's not the one i have, i can't tell you. =)
sngglebnny

Joined: Feb 10
Posts: 153

      quote  
Posted: 23 Feb 2011, 10:55
Hey thanks! I'll look into it. If I get anything back from my taxes it is going to be first on my list.
Dieting is like religion. There are the basic rules that everyone should follow. The rest you personalize to a lifestyle for the best results.

Current Size: 14/16
Goal Size: 8/10
Goal Date: December 31, 2014
Mmmily

Joined: Jul 10
Posts: 115

      quote  
Posted: 23 Feb 2011, 10:58
Keep in mind that your BMR is how many calories your body would burn if you stayed in bed all day, and your digestive system was inactive or fasting. It varies depending on temperature, stress, and how much muscle mass you have, which most BMR calculators don't take into consideration. FS does run high on RDI, but it's assuming you're not staying in bed all day.

For me, I have my RDI at 1600. FS put me at 1700, and I originally tried 1500, but found it was too hard to maintain my energy levels throughout the day. As my activity level increases, I know I will have to recalculate my RDI for higher activity and consume more calories to maintain energy.
Nimm

Joined: Dec 10
Posts: 669

      quote  
Posted: 23 Feb 2011, 11:31
sngglebnny wrote:
@confusedangel - I'm going to have to look into the body bug or the body media fit. I'm hearing great result storis. I would love to have a precise reading of my kcal expenditures througout the day.


I just got a BodyMedia Fit about 5 days ago...it's been pretty surprising so far. The amount of information you get is incredible, but I'm having a hard time believing that the calories it thinks I'm burning is accurate.

It's telling me that I'm over 3000 on an average day, which would mean that I've been running a much bigger calorie deficit than I realized. Nonetheless, I have upped what I eat somewhat, from about 1700 or 1800 per day to 2100 to 2300 for the last 5 days (I'm about done losing and need to maintain now anyway).

The result? I've dropped two more pounds incredibly fast. Leading me to think that the BodyMedia may be more accurate than I thought, and I had accidentally hit a kind of starvation plateau without realizing it.

For what it's worth, the BodyMedia site has links to a number of published studies about its accuracy, including one that found it was measuring to within 22 calories of "Doubly labeled water" analyses, which is a very accurate way of determining what you're burning (or so I've read, I'm not a physician Very Happy ). So there's some evidence that the BodyMedia knows what it's talking about. I still have trouble believing it though. Because if it's true, I don't even know how I can eat that much to maintain my weight...at least, not without eating junk anyway.
confusedange...

Joined: Jan 10
Posts: 579

      quote  
Posted: 23 Feb 2011, 16:02
i was *stunned* when i first got the bodybugg (with last years taxes, btw. tax time is so great when you get something back! =). ) - it was really hard for me to believe i could possibly be burning what it said i was.

then i went through a stage of "mini-depression" (the baby stopped nursing and i think my post-partum finally hit..a year later =). ) and didn't clean the house much, didn't run my errands...etc etc. you get the idea. saw how much my burn dropped.. and began to completely believe the bodybugg. mostly, it was just a reality check on how much i really do during an average day. =)

gnat824

Joined: Jul 10
Posts: 1,712

      quote  
Posted: 23 Feb 2011, 16:14
Some interesting feedback on the body bugg. Thanks for sharing all your experiences. I've had the Go Fit (same item w/out the BL trademark name) in my Amazon cart for a while now but haven't taken the plunge. I keep telling myself that I don't have to know the numbers exactly, but now that I'm actually tracking my calories IN, which I refused to do for a long time, there's suddenly a lot more value in getting an accurate representation of calories OUT. Sadly, my tax return is low this year and won't cover it, but I'll have to keep thinking about it. The big question I have to resolve in my own mind is whether it will change anything. If having the information will motivate me to burn more calories, increase my intervals, and lose weight more consistently, it's probably worth it. But if it will just validate what I'm already doing, I'd rather just spend the money on new clothes for the new me Wink
- Natalie
confusedange...

Joined: Jan 10
Posts: 579

      quote  
Posted: 23 Feb 2011, 16:48
Such a personal thing to figure out. =)

When I first had mine (I'd say the first 6 months or so) it definitely motivated me to move more. I was pacing all the time, standing up to use my computer, doing squats on commercial breaks... anything to see how high I could push that number. Then it tapered off... i guess like any new relationship, the thrill lowered as we became comfortable with each other. =). However, the last few weeks, I've been back at it. I just love seeing my graph get higher. =)
mdep1229

Joined: Jan 11
Posts: 387

      quote  
Posted: 23 Feb 2011, 17:41
The only thing I can say is listen to your body. I started out with 1,500 a day (which is pretty high for someone around 120 lbs.) But I was losing weight and inches, rarely hungry and/or have cravings.

A couple weeks ago I got the clearance from my physiotherapist to do weight training again (had an injury for the last 8 months), got hungrier, and upped mine to 1,600 a day. Some days I eat closed to 1,600, some days I simply don't feel hungry and stop at barely 1,000.

I know people keep saying never go under 1,200 a day. But I am not going to keep eating when my body tells me it is full. I am also not going to starve my body when my it is screaming for food - I mean real hunger - the kind that you want to eat oatmeal, boiled eggs, black beans, oranges, etc. So far I have done reasonably well by listening to my body. The weight loss is slow, but then I am not in a hurry.





Forum Search
Advanced forum search



Latest Posts

Burn off Belly Fat
Just eat at a moderate deficit and so some cardio and strength training. You can't spot loose unfortunately, it will come off slowly all over.
by Tansy Gets Fit on 22 Jan 18 07:14 PM
weight
HOW DO I record my weekly weight?
by Djoweber on 22 Jan 18 12:43 PM
Fatsecret
I thank you guys for your replies, but sadly the reason I wanted to add the whole "website" to my desktop is that I can leave my name signed in, as you note, but when I use my CCleaner it wipes ...
by PaGirlie on 22 Jan 18 08:42 AM
Stress stall
Been through a lot of stress and anxiety for these past month as my husbands health deteriorated. It was a battle to get medical attention and care, as we kept hearing there is nothing we can do, wait ...
by patsypureheart on 22 Jan 18 12:47 AM
Please help with a Diet and Exercise plan
Hi there, I need you to make your mind steady with the help of meditation and start following diet plan and regular workout this can also help to take you out of depression and make you healthy.
by marywash on 21 Jan 18 11:59 PM