Question on my calories
lisaisso
Posts: 337 Member
I'm a female, 5'9 @ 251lb, 37 y/o. I've been logging since January and total loss is 12.2lb so far. Exercise is not consistent, but staying around my daily 1620 calories is. Trouble is the weight loss has stalled, I got a food scale and have been weighing my proteins. What I WANT to do is adjust my calories lower to get results- doing the IIFYM and Scooby calc my TDEE is roughly 2200- but I'm not sure if lowering is the healthy answer... Right now I'm set for a 1.5 loss/week. Kinda befuddled 
thoughts anyone?
Tell me to trust the process and weight loss isn't linear and I'm overreacting lol
thoughts anyone?Tell me to trust the process and weight loss isn't linear and I'm overreacting lol
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Replies
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http://www.myfitnesspal.com/tools/bmr-calculator estimates your BMR to 1853. Don't go under that. You are probably eating more than you think. Why don't you weigh ALL your food?0
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Everything has calories, not just protein. Weigh all your food, measure all your drinks, and see what your real intake is.0
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I'm new to the IIFYM as well and have actually just hired a nutrition coach to make sure I'm doing things correctly. I do know, however, that you need to measure fats, proteins, and carbs, not just proteins. You can google a macro calculator and it will tell you how many grams of each macro you need based on your weight, height, and activity level. That's just a place to start. I don't know all the ins and outs of it yet, but definitely need to weigh all macros, not just protein.0
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Stalled about 2 weeks!
Honestly I don't weigh it all bc I think it would get too messy, just an excuse I realized. I'll make an effort to weigh more today
I think you're right that I'm eating more than I think, obvi... so should I adjust my goal from 1.5 to 1 lb a week? That'll put me around 1870 for the day.0 -
And I've been measuring other things, like vegetables and sides, just not weighing on the food scale. Guess I'll dial in more!0
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Put pot on scale, tare, add raw ingredient, log, cook. No mess! Or, put plate on scale, tare, add cooked ingredient, log, eat. No mess!
Personally, I wouldn't tweak my calorie allowance until I was as sure as I could be about what I was eating.0 -
kommodevaran wrote: »http://www.myfitnesspal.com/tools/bmr-calculator estimates your BMR to 1853. Don't go under that. You are probably eating more than you think. Why don't you weigh ALL your food?
So even if MFP says to go under BMR, we shouldn't? I have roughly 60lb more to lose before reevaluation.0 -
If you have a lot to lose there is not issue eating under BMR. I would keep it at 1.5 lbs/week and eat back half your exercise calories. As for stalling, weight loss is not linear. I would suggest doing a 4 week rolling average instead of one week vs. previous. there are many reasons for stalling weight, the most popular is water retention. this can be from higher sodium, increased exercise, that time of the month, etc.0
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And thank you sincerely all for your input
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CurlyCockney wrote: »Put pot on scale, tare, add raw ingredient, log, cook. No mess! Or, put plate on scale, tare, add cooked ingredient, log, eat. No mess!
Personally, I wouldn't tweak my calorie allowance until I was as sure as I could be about what I was eating.
Thanks! You make it sound so clean! Hahaha0 -
If you have a lot to lose there is not issue eating under BMR. I would keep it at 1.5 lbs/week and eat back half your exercise calories. As for stalling, weight loss is not linear. I would suggest doing a 4 week rolling average instead of one week vs. previous. there are many reasons for stalling weight, the most popular is water retention. this can be from higher sodium, increased exercise, that time of the month, etc.
Gotcha... that's what I thought.0 -
Stalled about 2 weeks!
Honestly I don't weigh it all bc I think it would get too messy, just an excuse I realized. I'll make an effort to weigh more today
I think you're right that I'm eating more than I think, obvi... so should I adjust my goal from 1.5 to 1 lb a week? That'll put me around 1870 for the day.
Why would it get too messy? Put a plate or bowl on the scale, tare it, and add your food. If you are putting more than one item on the plate, just tare it again and weigh it. Repeat as necessary.
Along with the food scale, make sure that you are using accurate food entries in the database. That means no entries labeled 'generic' or 'homemade'.
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p10 -
Exactly this was what I meantCurlyCockney wrote: »Personally, I wouldn't tweak my calorie allowance until I was as sure as I could be about what I was eating.kommodevaran wrote: »http://www.myfitnesspal.com/tools/bmr-calculator estimates your BMR to 1853. Don't go under that. You are probably eating more than you think. Why don't you weigh ALL your food?
So even if MFP says to go under BMR, we shouldn't? I have roughly 60lb more to lose before reevaluation.
The calculators just give you an estimation, but this will get you to the ballpark. The calculation is based on averages of the population. If your fat% is high, your real BMR will be a bit lower (and it's just a rule of thumb anyway, but rules of thumb are often useful). You have to measure your intake and your weight accurately for some time to see how much you burn. It's quite important that you don't eat too little and crash, but you don't want to spin your wheels, either.I think you're right that I'm eating more than I think, obvi... so should I adjust my goal from 1.5 to 1 lb a week? That'll put me around 1870 for the day.
I forgot to put the other part in:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
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Stalled about 2 weeks!
Honestly I don't weigh it all bc I think it would get too messy, just an excuse I realized. I'll make an effort to weigh more today
I think you're right that I'm eating more than I think, obvi... so should I adjust my goal from 1.5 to 1 lb a week? That'll put me around 1870 for the day.
Why would it get too messy? Put a plate or bowl on the scale, tare it, and add your food. If you are putting more than one item on the plate, just tare it again and weigh it. Repeat as necessary.
Along with the food scale, make sure that you are using accurate food entries in the database. That means no entries labeled 'generic' or 'homemade'.
http://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
Thanks for the link!0 -
kommodevaran wrote: »
Exactly this was what I meantCurlyCockney wrote: »Personally, I wouldn't tweak my calorie allowance until I was as sure as I could be about what I was eating.kommodevaran wrote: »http://www.myfitnesspal.com/tools/bmr-calculator estimates your BMR to 1853. Don't go under that. You are probably eating more than you think. Why don't you weigh ALL your food?
So even if MFP says to go under BMR, we shouldn't? I have roughly 60lb more to lose before reevaluation.
The calculators just give you an estimation, but this will get you to the ballpark. The calculation is based on averages of the population. If your fat% is high, your real BMR will be a bit lower (and it's just a rule of thumb anyway, but rules of thumb are often useful). You have to measure your intake and your weight accurately for some time to see how much you burn. It's quite important that you don't eat too little and crash, but you don't want to spin your wheels, either.I think you're right that I'm eating more than I think, obvi... so should I adjust my goal from 1.5 to 1 lb a week? That'll put me around 1870 for the day.
I forgot to put the other part in:
If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.
Ok awesome, so my 1.5 goal is spot on
thanks so much! 0 -
I wouldn't worry too much about 2 weeks...you could be retaining water due to TOM or sodium or stress etc.
As for Stall do you mean no loss or it's slowed?
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If you don't weight Everything you'll not lose weight even vegetables have calories
Fruit is high in some cases a banana is 120 calories
Rice pasta are high in calories
Drinks can be very high
It won't work unless your 100% honest with yourself
Weigh anything that you eat or drink if it's not obviously calorie worked out0 -
Assuming 2200 is an accurate TDEE, 2200-1620=580, so you're due for a little over 1 pound per week. You could probably cut your cals a little lower, but personally I would not go below 1400-1500. You need to eat enough to feel satisfied, have energy, feel satiated.
~12 pounds in 2 months is very good. When you say you've stalled, I assume you mean over the past 1-3 weeks? You won't lose weight every week. Your body is making progress if you're continually eating at a deficit, but the scale won't always show it. Why? Because various factors like sodium, stress, sleep cycle changes, sore muscles, TOM/hormones can cause temporary water weight. The water weight can make it hard to see the results on the scale. But its temporary - so keep going, trust the science, and in time the scale will move downward again.I'm a female, 5'9 @ 251lb, 37 y/o. I've been logging since January and total loss is 12.2lb so far. Exercise is not consistent, but staying around my daily 1620 calories is. Trouble is the weight loss has stalled, I got a food scale and have been weighing my proteins. What I WANT to do is adjust my calories lower to get results- doing the IIFYM and Scooby calc my TDEE is roughly 2200- but I'm not sure if lowering is the healthy answer... Right now I'm set for a 1.5 loss/week. Kinda befuddled thoughts anyone?
Tell me to trust the process and weight loss isn't linear and I'm overreacting lol
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Thank you all
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kommodevaran wrote: »http://www.myfitnesspal.com/tools/bmr-calculator estimates your BMR to 1853. Don't go under that. You are probably eating more than you think. Why don't you weigh ALL your food?
So even if MFP says to go under BMR, we shouldn't? I have roughly 60lb more to lose before reevaluation.
You can go under your BMR... Nothing wrong with that. Just not your overall deficit from your TDEE.
My BMR is ~1830 or so. My calorie goal is 1800.0 -
I just wanted to update that 1. I weighed and measured everything yesterday and I felt that it was very doable. And 2. The scale moved for me this morning (too soon for a direct correlation, but I now know that I'm doing what I need to do, to get results.
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