Looking for calorie intake help.
larapringle
Posts: 4 Member
would love some insight. Please. I posted this on someone else's thread unintentionally.
I would like to lose body fat and possibly after that gain muscle but one thing at a time.
I am female, 36. I weigh about 169lbs and am 5'4"
I am seeing a calorie intake of 1467 per day based on minimal excersise when I plug in my info. I do plan to increase my exercise but that is my current state.
Any info would be helpful and much appreciated.
Thanks.
I would like to lose body fat and possibly after that gain muscle but one thing at a time.
I am female, 36. I weigh about 169lbs and am 5'4"
I am seeing a calorie intake of 1467 per day based on minimal excersise when I plug in my info. I do plan to increase my exercise but that is my current state.
Any info would be helpful and much appreciated.
Thanks.
0
Replies
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So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most.
1500 plus exercise sounds reasonable. The key is to remember that all any calculator can do is give you a starting point. Give it 4-6 weeks and if your results don't come close to what you were expecting, tweak from there.
As soon as you can, start adding in more exercise, even if it's just a brisk walk every day. As a fellow not tall girl, I know every extra 50 calories helps!
If you don't have one yet, get a food scale and use it as often as you can. It made a huge difference for me in getting my portion sizes (and therefore my calories) in line.
Be patient, keep your focus on long term progress, don't let bad days derail you, and good luck!5 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most.
1500 plus exercise sounds reasonable. The key is to remember that all any calculator can do is give you a starting point. Give it 4-6 weeks and if your results don't come close to what you were expecting, tweak from there.
As soon as you can, start adding in more exercise, even if it's just a brisk walk every day. As a fellow not tall girl, I know every extra 50 calories helps!
If you don't have one yet, get a food scale and use it as often as you can. It made a huge difference for me in getting my portion sizes (and therefore my calories) in line.
Be patient, keep your focus on long term progress, don't let bad days derail you, and good luck!
^^Great advice.
Also, double-check the MFP database entries you use against package labels or the USDA nutrient database (ndb.nal.usda.gov). Avoid entries for home-made food entered by other users, because you have no idea the amounts of different ingredients they used, how they cooked it, etc.
Was there something else specific you want to know about, @larapringle?4 -
Thanks for both replies. Oh there is probably lots I need to know and I'll accept all the help I can get. The calories is a great start. I want to make sure I start out right.0
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larapringle wrote: »Thanks for both replies. Oh there is probably lots I need to know and I'll accept all the help I can get. The calories is a great start. I want to make sure I start out right.
Check out the "most helpful threads" post at the top of this forum, and other "stickies" (threads users have voted to be pinned at the top of the forum, so they don't get pushed down if people aren't posting new comments on them).3 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.9 -
Just to encourage and congratulate you on making a start. Also on asking advise from the right place and people.
2 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
Another more specific guideline for healthy weight loss is to aim for no more than 1% of your body weight/week, which would max the OP out at about 1.5 lbs/week as @kimny72 said. It helps ensure a person's weight loss will be both safe and sustainable. I still have about 45 lbs to lose and I would be gnawing my own arm off on a 2 lb/week goal. I would say it's preferable to go with a less ambitious goal a person can actually stick with, not just what's possible, regardless of a person's starting weight.4 -
I've been on a 2 lb. per week goal and it was fine until this week, I just changed it to 1.5 lb. My SW was 237, and I'm down to 209. (My goal weight is 137) I lost pretty steadily since July, with a 3 week maintenance break for vacation. I'm the same height as the OP, but 25 years older, so my calorie intake and TDEE will most likely be lower. I work out regularly now, about 6-8 hours per week. I had to change my goals since the MFP recommended intake before exercise was now down to 1200. I eat back all my exercise calories, and really was getting hungry this past week--I tend to eat mostly whole foods and cook my own meals. I knew it wasn't going to let me go below 1200 even though it should be to maintain the 2 lb. loss. I had planned to maintain the 2 lbs. until about 190, but it seemed too agressive.
Everybody is different, and the OP has youth on her hands, but I would tend to agree with the recommended loss of 1% of the bodyweight. She doesn't have that much to lose to be in the normal range.3 -
larapringle wrote: »would love some insight. Please. I posted this on someone else's thread unintentionally.
I would like to lose body fat and possibly after that gain muscle but one thing at a time.
The rest of your post was answered above, and I have nothing to add, but to this part.
One of the downsides to losing weight is it isn't all fat you lose. You will lose some muscle at the same time. To reduce the muscle loss, you need to pick up heavy things and put them back down in pointless repetition do some form of resistance training.
I put it off longer than I should have and would encourage you to figure out a way to lift weights. Unless there is a health reason why they couldn't, I've not seen one poster here who regretted starting this as soon as possible and lots (myself included) who regretted putting it off.
So doesn't have to be one thing at a time.
5 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
Another more specific guideline for healthy weight loss is to aim for no more than 1% of your body weight/week, which would max the OP out at about 1.5 lbs/week as @kimny72 said. It helps ensure a person's weight loss will be both safe and sustainable. I still have about 45 lbs to lose and I would be gnawing my own arm off on a 2 lb/week goal. I would say it's preferable to go with a less ambitious goal a person can actually stick with, not just what's possible, regardless of a person's starting weight.
A specific, non-validated, opinion-driven guideline that is. No evidence or physiologic rationale driving that. User experience at an individual level may make that more successful for some but not necessarily for others.3 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
MFP would have me eating 900 calories a day if I set my loss to 2 lbs/week (and it allowed goals that low). I have about 50lbs left to lose. I am obese. That 50 lbs will have me just shy of overweight. I'm short. Blanket statements and advice are bad.4 -
One thing you could add right away for exercise if you have the time is walking. Walking is the best all-around exercise. I have walked off 37 lbs and I don't have a saggy belly. It's good for your body core.3
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So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
I didn't say anything about a rule. For many women, once you get within 50 lbs of goal weight, you would have to eat a dangerously low number of calories to stay in a 1000 calorie deficit. And OP is 5'4, 169 lbs and limited exercise so she fits right into that category.
I have seen countless young women come to this forum and ask about weight loss pills, dangerous supplements, working out for hours a day, and flat out giving up because they are trying to eat 1100 cals per day in order to try to lose 2 lbs per week. So thanks, but I'll keep telling them to stop rushing, just my opinion.5 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
I didn't say anything about a rule. For many women, once you get within 50 lbs of goal weight, you would have to eat a dangerously low number of calories to stay in a 1000 calorie deficit. And OP is 5'4, 169 lbs and limited exercise so she fits right into that category.
I have seen countless young women come to this forum and ask about weight loss pills, dangerous supplements, working out for hours a day, and flat out giving up because they are trying to eat 1100 cals per day in order to try to lose 2 lbs per week. So thanks, but I'll keep telling them to stop rushing, just my opinion.
for sure. i have less than 50 to lose. i eat around 1200. i say AROUND 1200. sometimes more, rarely less. i still lose.
people forget that they didnt gain the weight quickly, and they wont lose it quickly, especially with less to lose2 -
So with less than 50 lbs to lose, set your goal to 1 lb per week. You may be able to do 1.5, but that would be the absolute most
Fifty pounds is the difference between healthy weight and obese. It would catapault most people right through the overweight category, and would possible put some short people into almost morbidly-obese.
You can absolutely lose 2 pounds per week with 50+ to go.
I don’t know if this applies to the OP (I didn’t see the goal weight) but for others reading this, that “50 lb” rule is bunk.
I didn't say anything about a rule. For many women, once you get within 50 lbs of goal weight, you would have to eat a dangerously low number of calories to stay in a 1000 calorie deficit. And OP is 5'4, 169 lbs and limited exercise so she fits right into that category.
I have seen countless young women come to this forum and ask about weight loss pills, dangerous supplements, working out for hours a day, and flat out giving up because they are trying to eat 1100 cals per day in order to try to lose 2 lbs per week. So thanks, but I'll keep telling them to stop rushing, just my opinion.
When kimny72 is right, she's right - as she usually is . . . and certainly is here, IMO.
I lost too fast briefly, unintentionally, before figuring out that MFP underestimated my calorie needs significantly. I felt great, though . . . until I didn't (fatigued, weak). Then it took some weeks to recover.
Being conservative to start is a Good Plan.5 -
A permanent change to your body is more like a 50-mile hike than a 400 meter sprint. If you're so inclined, I'd encourage you to read this excellent and short article on how to approach your journey.
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/walking/faq-20058345
Generally speaking, it discusses how dietary changes are more important for weight loss. Exercise becomes increasingly important on your journey to keep the weight off.1
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