Needs some guidance for healthy diet
jc1961AA
Posts: 283 Member
This is probably asked on a regular basis, so I apologised in advance. I am 56 years old. Started going back to the gym (every other day) since December 4. Currently weight ~86.8kg, I am 175cm tall. My goals/objectives are to take my weight down ideally to 81kg, lose the flab around my stomach. I don't want to lose the weight too quickly, and I don't want to starve myself because i know that i will just be binging eventually. Could anyone give me a calories goal daily that will achieve 1 to 1.5kg per month (while I realise that the workouts i do may convert fat to muscle). By the way my way of training is essentially using a HIIT-based workout (cardio and some strength with very little rest between sessions, + 1 session of more heavy weight lifting without the cardio). TIA
J
J
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Replies
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What did MFP setup suggest? Have you tried that?4
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After entering your details into MFP you'll normally be given a pretty accurate target, but if you're unsure, or just want to look into it a bit further, I'd suggest reading up on BMR and TDEE.
There are some good website-based calculators that will help you, or at least give you an idea, of what you should be eating per week as a goal to lose whatever you'd like to lose.3 -
This is probably asked on a regular basis, so I apologised in advance. I am 56 years old. Started going back to the gym (every other day) since December 4. Currently weight ~86.8kg, I am 175cm tall. My goals/objectives are to take my weight down ideally to 81kg, lose the flab around my stomach. I don't want to lose the weight too quickly, and I don't want to starve myself because i know that i will just be binging eventually. Could anyone give me a calories goal daily that will achieve 1 to 1.5kg per month (while I realise that the workouts i do may convert fat to muscle). By the way my way of training is essentially using a HIIT-based workout (cardio and some strength with very little rest between sessions, + 1 session of more heavy weight lifting without the cardio). TIA
J
Weight loss is taking in fewer calories than your body uses in a day. Look up your maintenance calories and eat less than that number.
Fat will get used as fuel when you eat fewer calories than maintenance. Muscle too can be used as fuel, but strength training, adequate protein, and adequate calories can help mitigate that. But muscle doesn't turn into fat.
Eating "healthy" is very subjective. My approach is to meet (or surpass) protein goals, get a decent amount of dietary fat, I also set a fiber goal......and then eat foods I like that help me reach those goals.0 -
I like to use the IIFYM calculator, and it seems to produce good numbers for me.
What's healthy eating is going to be very individual. There are some basic guidelines, but much will vary depending on your workout intensity and frequency. The calculator I use I can get macros sent to me, and I shoot for those ranges. I try to fill up on veggies (thankfully I like them) and lean protein, and some carbs for energy but not a major portion of my meals.0 -
kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food. If I remember well on day i exercise i will need to subtract the calories i have burned during workout, correct?0 -
kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food. If I remember well on day i exercise i will need to subtract the calories i have burned during workout, correct?
No, you need to ADD calories on days you exercise.0 -
HoneyBadger155 wrote: »I like to use the IIFYM calculator, and it seems to produce good numbers for me.
What's healthy eating is going to be very individual. There are some basic guidelines, but much will vary depending on your workout intensity and frequency. The calculator I use I can get macros sent to me, and I shoot for those ranges. I try to fill up on veggies (thankfully I like them) and lean protein, and some carbs for energy but not a major portion of my meals.
just Googled IIFYM calculator, as I did not know what it was. The page i found is pretty close to what the MFP suggested just over 1700 calories. God that's going to be hard to follow0 -
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.0 -
HoneyBadger155 wrote: »I like to use the IIFYM calculator, and it seems to produce good numbers for me.
What's healthy eating is going to be very individual. There are some basic guidelines, but much will vary depending on your workout intensity and frequency. The calculator I use I can get macros sent to me, and I shoot for those ranges. I try to fill up on veggies (thankfully I like them) and lean protein, and some carbs for energy but not a major portion of my meals.
just Googled IIFYM calculator, as I did not know what it was. The page i found is pretty close to what the MFP suggested just over 1700 calories. God that's going to be hard to follow
Do you know how much you're eating now?0 -
[quote=
Do you know how much you're eating now?[/quote]
Today i did input what i ate and it came to 1830 calories and still got at least 3 hours before going to bed.
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Today i did input what i ate and it came to 1830 calories and still got at least 3 hours before going to bed.
Do you feel like you need to eat in the three hours before going to bed? No judgment there, I like to eat late too. If you like to eat later in the day, it can be relatively easy to juggle your calories to have more left later in the day.
Some people have some success with getting started with just logging their "normal" days for a week or two to get the hang of logging and see what patterns emerge. Sometimes when we do that, we can find places where it is easier to cut calories. It can be less daunting sometimes than just jumping right into a deficit.
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kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age0 -
kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
Why not use MFP?0 -
TavistockToad wrote: »kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
Why not use MFP?
Where do you get it? Thanks1 -
janejellyroll wrote: »Today i did input what i ate and it came to 1830 calories and still got at least 3 hours before going to bed.
Do you feel like you need to eat in the three hours before going to bed? No judgment there, I like to eat late too. If you like to eat later in the day, it can be relatively easy to juggle your calories to have more left later in the day.
Some people have some success with getting started with just logging their "normal" days for a week or two to get the hang of logging and see what patterns emerge. Sometimes when we do that, we can find places where it is easier to cut calories. It can be less daunting sometimes than just jumping right into a deficit.
I will have a couple of instant coffee, TBH i will have to resist to have something sweet with it (bad habit)0 -
TavistockToad wrote: »kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
Why not use MFP?
Where do you get it? Thanks
You're using it now...2 -
Then you didn't answer my question. I should have noticed - MFP gives round numbers - so let's try again, what does MFP give you when you enter your stats, a reasonable judgement of your own activity level (before exercise) and goal to lose 1/2 or 1/4 kilo per week?kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age0 -
janejellyroll wrote: »Today i did input what i ate and it came to 1830 calories and still got at least 3 hours before going to bed.
Do you feel like you need to eat in the three hours before going to bed? No judgment there, I like to eat late too. If you like to eat later in the day, it can be relatively easy to juggle your calories to have more left later in the day.
Some people have some success with getting started with just logging their "normal" days for a week or two to get the hang of logging and see what patterns emerge. Sometimes when we do that, we can find places where it is easier to cut calories. It can be less daunting sometimes than just jumping right into a deficit.
I will have a couple of instant coffee, TBH i will have to resist to have something sweet with it (bad habit)
Got it. *Lots* of us love to finish the day with something sweet. If you check out various threads in the "Food" area of the forum, you can probably get ideas for lower calorie sweet stuff (if that's your thing) or you can just do what I do and arrange some calories for a portion of something you already enjoy.0 -
kommodevaran wrote: »
Then you didn't answer my question. I should have noticed - MFP gives round numbers - so let's try again, what does MFP give you when you enter your stats, a reasonable judgement of your own activity level (before exercise) and goal to lose 1/2 or 1/4 kilo per week?kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
1800 calories with the goal of losing 0.25kg per week0 -
Good, that sounds a bit better. Maybe you're more active than you think? If you set your activity level higher, you get more calories. Remember that you're supposed to eat back your exercise calories too (just be careful, the numbers are somewhat inflated, so eat back 50-75%).kommodevaran wrote: »
Then you didn't answer my question. I should have noticed - MFP gives round numbers - so let's try again, what does MFP give you when you enter your stats, a reasonable judgement of your own activity level (before exercise) and goal to lose 1/2 or 1/4 kilo per week?kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
1800 calories with the goal of losing 0.25kg per week0 -
kommodevaran wrote: »
Good, that sounds a bit better. Maybe you're more active than you think? If you set your activity level higher, you get more calories. Remember that you're supposed to eat back your exercise calories too (just be careful, the numbers are somewhat inflated, so eat back 50-75%).kommodevaran wrote: »
Then you didn't answer my question. I should have noticed - MFP gives round numbers - so let's try again, what does MFP give you when you enter your stats, a reasonable judgement of your own activity level (before exercise) and goal to lose 1/2 or 1/4 kilo per week?kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
1800 calories with the goal of losing 0.25kg per week
Yes that sounds better. I may take my physical activities to 5 days a week as I am coping pretty well with 4 sessions a week. Thank you!0 -
MFP is the best, but it has a few traps, and this is one of them. If I read you correctly... How many times a week do you plan on exercising? doesn't do a thing. How would you describe your normal daily activities? is what gives you more calories. And that means non-exercise activity, but it's actually pretty generous; I seem to maintain on a calorie level compatible to lightly active, even though I consider myself sedentary.kommodevaran wrote: »
Good, that sounds a bit better. Maybe you're more active than you think? If you set your activity level higher, you get more calories. Remember that you're supposed to eat back your exercise calories too (just be careful, the numbers are somewhat inflated, so eat back 50-75%).kommodevaran wrote: »
Then you didn't answer my question. I should have noticed - MFP gives round numbers - so let's try again, what does MFP give you when you enter your stats, a reasonable judgement of your own activity level (before exercise) and goal to lose 1/2 or 1/4 kilo per week?kommodevaran wrote: »
We all love food... It sounds low, I agree. What rate of loss, and what activity level, did you pick?kommodevaran wrote: »What did MFP setup suggest? Have you tried that?
1677 calories a day, which seems very low for me as I love food.
I don't know, the BMR calculator i used just asked for my gender, weight, height and age
1800 calories with the goal of losing 0.25kg per week
Yes that sounds better. I may take my physical activities to 5 days a week as I am coping pretty well with 4 sessions a week. Thank you!2 -
I have an office job, so obviously a lot of sitting down. I try to be as active as I can, and until due to my circumstances I could not go to the gym regularly or like before when I was doing a lot of cardio (running and cycling). Working the late shift also, I find it very difficult to stick to healthy eating at work, that's something I really need to address if I want to have some kind of success0
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