Confused about calorie intake

lostemt

Total at a loss at to where to get my calorie range at. I have been at 1800 them bumped and up lost some weight now I feel like a on a roller coaster ride. Can anyone help.

retirehappy

Fuel your workouts. If your diary is anywhere near correct, you are not refueling your body. Read the stickies, read the stories on the EM2WL site as well.

Go to sites with TDEE calculators:
http://scoobysworkshop.com/calorie-calculator/
http://iifym.com/tdee-calculator/
http://www.exrx.net/Calculators/CalRequire.html
Run your numbers there, it will give you a good estimate of where your calories should be set to, eat them, train, and progress. If you get different numbers, average them out. Or if you have a Fitbit or other activity tracker than reports you TDEE, use that information.

XavierNusum

retirehappy wrote: »

Fuel your workouts. If your diary is anywhere near correct, you are not refueling your body. Read the stickies, read the stories on the EM2WL site as well.

Go to sites with TDEE calculators:
http://scoobysworkshop.com/calorie-calculator/
http://iifym.com/tdee-calculator/
http://www.exrx.net/Calculators/CalRequire.html
Run your numbers there, it will give you a good estimate of where your calories should be set to, eat them, train, and progress. If you get different numbers, average them out. Or if you have a Fitbit or other activity tracker than reports you TDEE, use that information.

+1

Smallest deficit I've seen in your diary is 22% but more like 50% is norm. Tha'ts not enough to fuel the body properly. Get a consistent activity routine down, put it in any of these calculators and get a more conservative deficit (10-15%) and go from there.