If you were me......

T0M_K
T0M_K Posts: 7,526 Member
in Health and Weight Loss
What would your target calorie intake be????

Male, 51yrs, 5'9", 187, desk job, exercising 4 to 5 days a week cardio, pushups, plank. - Goal 165lbs.

Thanks
Tom

Replies

  • jeepinshawn
    jeepinshawn Posts: 642 Member
    2120 is about sedentary for your height/weight at maintenance, so 500 less would have you loosing 1lb per week which is a good goal.
  • CaffeinatedConfectionist
    CaffeinatedConfectionist Posts: 1,046 Member
    edited February 2016
    I'd recommend using a TDEE calculator, like Scooby's Workshop: http://scoobysworkshop.com/calorie-calculator/ or FitnessFrog: http://www.fitnessfrog.com/calculators/tdee-calculator.html to calculate your TDEE. Since you don't have much weight to lose, you'd probably want to aim for about TDEE-10-15% as your calorie goal, but always make sure you're keeping accurate track of your calorie intake and keeping track of your exercise levels and adjust your intake accordingly - all these calculators simply provide estimates, it's up to you to refine their estimates into something accurate for you.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    CaffeinatedConfectionist wrote: »
    I'd recommend using a TDEE calculator, like Scooby's Workshop: http://scoobysworkshop.com/calorie-calculator/ or FitnessFrog: http://www.fitnessfrog.com/calculators/tdee-calculator.html to calculate your TDEE. Since you don't have much weight to lose, you'd probably want to aim for about TDEE-10-15% as your calorie goal, but always make sure you're keeping accurate track of your calorie intake and keeping track of your exercise levels and adjust your intake accordingly - all these calculators simply provide estimates, it's up to you to refine their estimates into something accurate for you.

    Scooby's is bomb. Utilize it, love it.
  • Yi5hedr3
    Yi5hedr3 Posts: 2,696 Member
    Yep - probably in the 1500 cal/day range.
  • T0M_K
    T0M_K Posts: 7,526 Member
    edited February 2016
    So say go 1600 calories down to about 180lbs then reaccess? Just let my calorie burn be bonus? Sound reasonable?
  • ericvaldesere
    ericvaldesere Posts: 16 Member
    YouTube. ... miller method
  • jeepinshawn
    jeepinshawn Posts: 642 Member
    Tomk652015 wrote: »
    So say go 1600 calories down to about 180lbs then reaccess? Just let my calorie burn be bonus? Sound reasonable?

    That seems pretty reasonable to me. You can even eat back some of your exercise calories, I wouldn't eat them all but some is ok. I usually skipped breakfast ate a good sandwich for lunch, ate a reasonable dinner, and this typically left me with enough calories for a decent snack before bed. I had your exact stats , except age, and thats what worked for me. I tried going down to 1200-1400 but it just wasn't enough...
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    ericvaldesere wrote: »
    YouTube. ... miller method

    The Miller method? Isn't that for autistic children?
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%
  • T0M_K
    T0M_K Posts: 7,526 Member
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.
  • maxit
    maxit Posts: 880 Member
    Smaller deficits are easier to maintain and fuel workouts, just my two cents. If I were you, I would also work on the "sedentary" aspect of your day. Stairs instead of elevators, use the furthest away restroom that makes sense, stand up while on the phone, park further away/get off the bus further away, take a lap around the building, etc.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Tomk652015 wrote: »
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.

    Sounds like a great approach. You can use calculators as previously suggested to get a starting number, but you already have a starting number, and frankly, yours is better. Because so much of this is based on estimates and inaccurate measuring, there's going to be a lot of trial and error involved. You've already started down that path, just stick with it.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Tomk652015 wrote: »
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.

    It's likely because you're eating more than that without realizing it. Your diary looks like you do a lot of estimating portion sizes. If you're still losing (one week doesn't count) I would just stick with what is working for you. 1600 sounds pretty low for a male working out regularly.
  • T0M_K
    T0M_K Posts: 7,526 Member
    I_Will_End_You wrote: »
    Tomk652015 wrote: »
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.

    It's likely because you're eating more than that without realizing it. Your diary looks like you do a lot of estimating portion sizes. If you're still losing (one week doesn't count) I would just stick with what is working for you. 1600 sounds pretty low for a male working out regularly.

    I've gone to weighing everything..or at least most everything. Some portions are preset like if i eat a tuna pack or a Atkins bar or a single cottage cheese or yogurt item, however when i eat a protein/potato/fruit i weigh it now.

    I really feel like i'm very close on my logging but do you see suspect items in recent days that feel estimated?
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    Tomk652015 wrote: »
    I_Will_End_You wrote: »
    Tomk652015 wrote: »
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.

    It's likely because you're eating more than that without realizing it. Your diary looks like you do a lot of estimating portion sizes. If you're still losing (one week doesn't count) I would just stick with what is working for you. 1600 sounds pretty low for a male working out regularly.

    I've gone to weighing everything..or at least most everything. Some portions are preset like if i eat a tuna pack or a Atkins bar or a single cottage cheese or yogurt item, however when i eat a protein/potato/fruit i weigh it now.

    I really feel like i'm very close on my logging but do you see suspect items in recent days that feel estimated?


    Possibly. It's hard to say just by looking at it, but what stood out to me was how things that do have weights by them seem to switch from ounces to grams, mostly with your meats. Usually people who weigh food stick with one or the other. (usually grams) I know when I don't weigh, my dairy often shows different units of measure because I pick whatever looks the closest from the database. Other than the meats, I think I saw peanut butter, nuts counted out instead of weighed, and I've heard people say they weigh their protein powder because the scoops are usually different from what is listed as "one scoop" when they weigh them. Since you have that every day, might be a good idea to throw it on the scale to see, if you haven't yet. Food from restaurants, but that's impossible to weigh, you really have no choice than to use what the website says.
  • T0M_K
    T0M_K Posts: 7,526 Member
    ok. Thank you for taking your time to look. :)
  • Alyssa_Is_LosingIt
    Alyssa_Is_LosingIt Posts: 4,696 Member
    I_Will_End_You wrote: »
    Tomk652015 wrote: »
    I_Will_End_You wrote: »
    Tomk652015 wrote: »
    jacksonpt wrote: »
    If I was currently losing weight, I'd leave it as is. If I was currently gaining weight, I'd lower it by 25%. If I was currently maintaining weight, I'd lower it by 15%

    Well i was losing pretty steady and probably to fast when i started out which has only been since 12/29/15 (13lbs) and its slowed the past week or so, but i was only eating about about 1300 which i knew wasn't really enough. I'm over the honeymoon and reality is setting in with respect to the time this process really should take so thats why i was seeking the advice. Just making sure it seems like a good place to be. I will re access in a couple weeks to see how i'm responding to the 1600 mark. I don't know why but i'm rarely hungry at even 1200 to 1350 calories so I am forcing that extra 200 to 400 hundred calories with something calorie dense like PB and an apple or banana or some more almonds. I drink a LOT of water which may keep me fairly satisfied most of the time.

    It's likely because you're eating more than that without realizing it. Your diary looks like you do a lot of estimating portion sizes. If you're still losing (one week doesn't count) I would just stick with what is working for you. 1600 sounds pretty low for a male working out regularly.

    I've gone to weighing everything..or at least most everything. Some portions are preset like if i eat a tuna pack or a Atkins bar or a single cottage cheese or yogurt item, however when i eat a protein/potato/fruit i weigh it now.

    I really feel like i'm very close on my logging but do you see suspect items in recent days that feel estimated?


    Possibly. It's hard to say just by looking at it, but what stood out to me was how things that do have weights by them seem to switch from ounces to grams, mostly with your meats. Usually people who weigh food stick with one or the other. (usually grams) I know when I don't weigh, my dairy often shows different units of measure because I pick whatever looks the closest from the database. Other than the meats, I think I saw peanut butter, nuts counted out instead of weighed, and I've heard people say they weigh their protein powder because the scoops are usually different from what is listed as "one scoop" when they weigh them. Since you have that every day, might be a good idea to throw it on the scale to see, if you haven't yet. Food from restaurants, but that's impossible to weigh, you really have no choice than to use what the website says.

    Just wanted to interject that I definitely weigh protein powder - the scoops are so inaccurate it's ridiculous (at least on the brands that I buy).

    I'd even weigh the packaged foods (such as tuna and Atkins bars) because the weights here can vary a bit. It may seem nitpicky but a whole day of minor inaccuracies can really add up and ruin your daily deficit.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    maxit wrote: »
    Smaller deficits are easier to maintain and fuel workouts, just my two cents. If I were you, I would also work on the "sedentary" aspect of your day. Stairs instead of elevators, use the furthest away restroom that makes sense, stand up while on the phone, park further away/get off the bus further away, take a lap around the building, etc.

    + 1
  • T0M_K
    T0M_K Posts: 7,526 Member
    i'll experiment and see. Thanks for the heads up.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    Tomk652015 wrote: »
    So say go 1600 calories down to about 180lbs then reaccess? Just let my calorie burn be bonus? Sound reasonable?

    What do you do for cardio? Run, cycle, swim? Distance and time would help. Second, ask yourself this question when I exercise 4-5 times a week I am eating X calories to maintain my weight. Is it feasible to eat 1600 calories and continue to A. Feel decent after a workout and B. Maintain as much muscle as possible. If I'm 13-18 pounds heavier then you, within 2 years of age, with a desk job, cutting down below 2200 calories starts to wear on me physically and mentally. Now, maybe our workouts vary, maybe not. Just some things to consider.

  • T0M_K
    T0M_K Posts: 7,526 Member
    _Terrapin_ wrote: »
    Tomk652015 wrote: »
    So say go 1600 calories down to about 180lbs then reaccess? Just let my calorie burn be bonus? Sound reasonable?

    What do you do for cardio? Run, cycle, swim? Distance and time would help. Second, ask yourself this question when I exercise 4-5 times a week I am eating X calories to maintain my weight. Is it feasible to eat 1600 calories and continue to A. Feel decent after a workout and B. Maintain as much muscle as possible. If I'm 13-18 pounds heavier then you, within 2 years of age, with a desk job, cutting down below 2200 calories starts to wear on me physically and mentally. Now, maybe our workouts vary, maybe not. Just some things to consider.

    my cardio burns me 320 to 350 ish calories based upon my Fitbit. I've been doing a HIIT of sorts...Warm up 3.2mph 4 min walk. "Jog 5.5mph 2 min, jog 6.5mph 1 min, walk 3.5 1min" repeat times 6 then 2 min cooldown at 3mph.

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