Meaning of Harris-Benedict Formula Activity Levels

[ali2]

I seem to be stalled at my current weight of 174 and I am exploring some of the reasons why that may be. I had previously calculated out the calories I need to function in a caloric defecit and came up with around 1500/day.

In re-evaluating things, it occured to me that I may be misunderstanding the meaning of the activity levels that the formula uses. My initial thought was that the levels dealt with what your activity level was in the normal course of things, i.e. I have a desk job, I don't move around a whole lot so I would be considered 'lightly active' or whatever the lowest multiplier is. That gave me a maintenance level of 1874 so I tried to be reasonable and eat at around 1500 cals/day.

Nothing has been really happening at this level and in another thread I am trying to see if my birth control has anything to do with it but another issue may be that I am not eating enough.

If I interpret the activty factor as what I do workout-wise on a weekly basis, then I am considered moderately active as I work out 5x/week, cardio and weight-training. That gets me a maintenance level of 2421, meaning that my defecit level is closer to 1900 cals/day.

Which is the right interpretation?

I don't want to mess with my metabolism by under eating and I don't want to over eat at the same time and start a reverse trip up the scale.

Does it matter that I have been doing this for two years?

I know that it gets harder as you get to the end - I am looking at the last 25 pounds or so - is this just something normal that is happening?

Lots of questions - sorry guys, but thanks!

 

[Darth Pooh]

Yep, with activity... you should use the rule of thumb that your weight x 11-12 cals/lb.

Which brings you around 1914-2088 cals a day. Maybe you could ZigZag from 1900 to 2100 every other day, mainly eat more on training days (which I find that I am hungrier on for obvious reasons).


Bottom line.... Ali.CutsherCaloriestooMUCH

You are where I was at last December, 205 and eating 1600 cals a day... just didn't work.

 

[ali2]

I know you will get this - the fatty in my head just about howls at eating that much - there is a part of me that doesn't beleive that I can lose weight on those calories but math is math and the logial part of me gets it.

That is a big diffference off of what I have been eating at this point. It will blow my mind if I up the cals and start losing weight again.

There are times I just want to be at goal already.

ali.needstogetthefatchickouttaherhead.

It is good to know you have been there - at least I'm not the only one to do this.

 

[Darth Pooh]

Also, to add, you have been doing it for a very long time. You also took some breaks in there, nothing sustained but you have had cheat meals and such. I would tend to think your metabolism is a bit compromised.

Bring the cals back up to at least 1900 cals (btw, body weight x 15 is considered maintenance level), but go up about 200 cals every two weeks. Stay at maintenance for a month or two, give yourself a break from the deficit, and your metabolism will recover.

 

[Darth Pooh]

I know you will get this - the fatty in my head just about howls at eating that much - there is a part of me that doesn't beleive that I can lose weight on those calories but math is math and the logial part of me gets it.

Yup, after you realize you can go up to 2600 calories and not gain weight (because it's maintenance for you), than you start realizing that the food aspect isn't as scary as you thought. However, you can't just go from 1500 to 2600, your body can't handle that much change right now... baby steps, reintroduce those cals before you cut back down again.

That is a big diffference off of what I have been eating at this point. It will blow my mind if I up the cals and start losing weight again.

It certainly was a shock to you the last time we had this conversation, check your diary, this happened a whiles back.

There are times I just want to be at goal already.

I understand... but I hope you get to where I am at eventually, there is no end "goal". You just keep tweaking what you are doing to change body composition over a period of time, it took you 15+ years to get nice and plump, for me it was almost 20. I feel that if I get to a decent composition within 5 years of my start time, than I did it at a fairly decent rate compared to gain

ali.needstogetthefatchickouttaherhead.

Agreed.

It is good to know you have been there - at least I'm not the only one to do this.

A lot of us have been there. I am just glad that I can be here for you now.

 

[ali2]

Yup, after you realize you can go up to 2600 calories and not gain weight (because it's maintenance for you), than you start realizing that the food aspect isn't as scary as you thought. However, you can't just go from 1500 to 2600, your body can't handle that much change right now... baby steps, reintroduce those cals before you cut back down again.

Are you saying I need to creep all the way up to maintenance and then cut down to 1900 or just creep up to the 1900?

It certainly was a shock to you the last time we had this conversation, check your diary, this happened a whiles back.

Well now I feel sheepish...(name that movie!)...I think that I forget these things b/c my mind has been turned to cheese by my life...if it happened, at least it worked apparently...

I understand... but I hope you get to where I am at eventually, there is no end "goal". You just keep tweaking what you are doing to change body composition over a period of time, it took you 15+ years to get nice and plump, for me it was almost 20. I feel that if I get to a decent composition within 5 years of my start time, than I did it at a fairly decent rate compared to gain

I don't mean end goal as in I am stopping, just that I can get down to 150, figure out what I am going to do surgery-wise, if I am going to do it, and work on building my physique into something I can be proud of. I want to get to the next phase I guess more than anything.

Agreed.

A lot of us have been there. I am just glad that I can be here for you now.

Thanks Keith

 

[ali2]

Also, to add, you have been doing it for a very long time. You also took some breaks in there, nothing sustained but you have had cheat meals and such. I would tend to think your metabolism is a bit compromised.

Bring the cals back up to at least 1900 cals (btw, body weight x 15 is considered maintenance level), but go up about 200 cals every two weeks. Stay at maintenance for a month or two, give yourself a break from the deficit, and your metabolism will recover.

Missed this before I responded...

Fatty is screaming but it makes sense. Up to maint, then down to the 1900.

 

[Darth Pooh]

Good girl... Just remember, slow and steady wins that race.

We sometimes have that mentality "In it to win it, at all costs" and that sometimes clouds our judgment of the time and progress necessary to meet those goals.

Besides, it's the winter time and the holidays are coming up, it'll be nice to have a few hundred extra calories and not feel guilty because you know it's part of the program you are currently on. Just don't get into fat chick mode and say "OMG I just ate a Chocolate Chip COOKIE! now I might as well have 4 more!", because having one is fine because you know you can eat it, calories allow for it.

 

[Bigguy]

I came to the same realization myslef a few weeks ago Ali. My BMR w activity is around 3100-3300 cal. I am adujusting myself to 2500-2800 cal to allow for this.
I also was interpereting the numbers wrong and was eating too low.

Obviously I have nothing here to add- since Keith covered every single thing that I would have said- but wanted to post anyway.


Dont worry about the inner fatty- she is gone anyway- worry about the current 'trimmy' and you will be fine.
As long as you have the activity level to back it up you will be fine- just remember to back it down if you are not exercising as much.

 

[Darth Pooh]

I came to the same realization myslef a few weeks ago Ali. My BMR w activity is around 3100-3300 cal. I am adujusting myself to 2500-2800 cal to allow for this.
I also was interpereting the numbers wrong and was eating too low.

Obviously I have nothing here to add- since Keith covered every single thing that I would have said- but wanted to post anyway.


Dont worry about the inner fatty- she is gone anyway- worry about the current 'trimmy' and you will be fine.
As long as you have the activity level to back it up you will be fine- just remember to back it down if you are not exercising as much.

Heh, look at you worried you weren't going to add anything, but you sure did.

He is right, x15 includes a moderate amount of activity. You back that down... you gotta adjust calories.

 

[ali2]

Ok so at least I'm not the only one...it is good to know there are other out here that have done this so I am not some special breed of stupid or anything...

Trying to get rid of the inner fatty - every now and again she makes an appearance.

Thanks you two

 

[Bigguy]

Ok so at least I'm not the only one...it is good to know there are other out here that have done this so I am not some special breed of stupid or anything...

Trying to get rid of the inner fatty - every now and again she makes an appearance.

Thanks you two

Bah.
This is a learning process Ali. No one knows exactly what the hell they are doing when they start it.
Hell- you have done a better job than most.

When you get closer to endgame- for WL only- it gets more exact. At the beginning you can do any old thing sometimes and drop weight.

the inner fatty will keep you from becomeing an outer fatty again Ali.
And you are so far from stupid.....