Calories/TDEE With Workout Question - Help :(

TheFutureMrsLewis

Okay, so I have been searching through several threads today, as I know there is no 100% right and/or accurate answer. But humor me, as I feel silly asking this.

I have been logging for 33 days and exercising 4-5 days a week, roughly burning 450-900 calories per workout (according to my Polar FT4 w/chest strap).

Initially I had set my calories to 1.5 lbs per week so I could ease into this again and not feel deprived. My eating is far from perfect. It's been pretty busy and it's contained slim fast shakes (please no harsh judgements), subway with half the bread or a salad, meals at home with veggie burgers or chicken, homemade low calorie cheesecake bars, greek yogurts, string cheese, squash, brussell sprouts, etc. Anyway, I have gone over quite a few days usually by 2-400 but I have lost 9 lbs in the last month.

The point I'm getting to is this: Today, and a couple days last week I got VERY hungry. I knew it could be thirst so I drank at least 8oz of water and waited a good 10-20 minutes. Still hungry. Today I ate a mandarin orange and waited. Still hungry AND a headache. I ate another orange and a string cheese. Waited. Stomach literally rumbling and headache still. I ate lunch and unfortunately grabbed a king size hershey bar and some low calorie popcorn. My headache hasn't been as bad.

Does it sound like my body is just messing with me or could it be that somehow 1700 plus the workouts are not enough for me this week? 1700 would be below my BMR, but that shouldn't matter right?

I'm almost 5'6.5
I'm morbidly obese at 264
I am pretty much sedentary, except for walking around every 5-15 minutes to pass out faxes to coworkers. I don't do much walking around at home except when doing laundry or cleaning or cooking.

Sorry for the long post, but I know people like to have as many details as possible. Considering I weigh so much, I wouldn't think my exercise would be an issue. And I don't always eat back some of the calories if I'm not hungry.

Any insight would be appreciated.

BTW I don't know if this is posted in the right category. Sorry

TavistockToad

9lbs a month is a fast rate of loss, if you're hungry eat a little more

AnnPT77

I'm about your height (5'5"), 132.8 pounds this morning, and losing slowly at 1850 calories plus all exercise . . . while also age 62 and female. While I admit to being a a good li'l ol' calorie burner despite being sedentary (outside of exercise), you're male, and look much younger.

Losing 9 pounds in 33 days suggests that your actual TDEE (based on your 1700 + exercise) is 2655+ (the plus is because you say you eat over goal fairly often). (The arithmetic, assuming I got all the details right: 9 pounds divided by 33 days = 0.2727 pounds lost per day; 0.2727 pounds x roughly 3500 calories in a pound = 955 calories (rounded to whole calories); 1700 calories eaten daily + 955 calories lost daily = 2655 calories TDEE, to which you'd have to add the average daily amount you go over by, for better accuracy).

I'm not sure where you got 1800 as your BMR. I don't know how old you are, but if I assume you're 35, Sailrabbit's multi-formula TDEE calculator suggests your BMR (basal metabolic rate, the amount you'd burn just lying in bed all day) is somewhere in the 2000-2300 range. (Estimate doesn't change a big bunch if you're 50 - the estimate's still over 2000).

While your current weight would seem theoretically able to support your slightly under 2 pounds a week loss rate ( using the 1% of body weight maximum weekly loss rule of thumb), it's pretty aggressive. You're hungry; that's a worrying sign. (Are you hitting your MFP default protein & fat goals? If not, it might be worth trying to do so to see if that's more satiating.)

I think you could eat more, be more satiated, and lose a little slower to make the process a little more sustainable.

That's just my opinion, though.

P.S. The headache, and the chocolate improving it: Have you by any chance recently abruptly reduced caffeine?

TheFutureMrsLewis

I'm sorry for the confusion, my husband is the man in the picture, I'm the woman. I should have made that clear.

I'm 32 year old woman, diabetic type 2

5'7
264 lbs at last weigh in over a week ago. Scale has gone up im assuming water/bloat as I doubt the strength training I've done over the last month has built any muscle

AnnPT77

TheFutureMrsLewis wrote: »

I'm sorry for the confusion, my husband is the man in the picture, I'm the woman. I should have made that clear.

I'm 32 year old woman, diabetic type 2

5'7
264 lbs at last weigh in over a week ago. Scale has gone up im assuming water/bloat as I doubt the strength training I've done over the last month has built any muscle

Oops, sorry. Sailrabbit's giving you 1900 and change for BMR then, and 2300-ish TDEE estimate at sedentary. Your own data still suggests 2655+ TDEE, though (including the exercise). If you have some water weight going on (which makes sense) your actual loss rate could be more than 2 pounds/week, so your TDEE more than 2655+. Even if it's "only" 2655+, you still have some room to eat more and lose a bit slower, if that would make this process more sustainable, assuming you want to go that route. Slower (but achievable) loss is always better than theoretically faster loss that isn't sustainable. Only you can say what's sustainable, though.

Apologies for not clicking through to your profile and realizing you're a woman!

brig220

To avoid hunger headaches, I always eat a little before a workout, at least 200 calories, sometimes just a tiny meal made of chicken,
beans, veggies, or just a protein bar. A piece of fruit just doesn’t do it. You’ll be less hungry later and will avoid headaches. I like to keep lots of healthy and lean, ready to eat, food in the fridge, that has been crucial to control calories and quality of food I consume. I also added walnuts, to add to yogurt in the afternoon snack.
Some days you’ll be more hungry than others. It will most likely based on your exercise, previous day intake and how much you’re losing. You can lose weight without being hungry. Also it’s important to relax on the weekend and have the occasional off day for sanity.

TheFutureMrsLewis

It's okay! I appreciate your insight. I am wearing a fitness tracker today so I'm going to see if the rough estimate of calories burn for the day is close to what I think it is.

Either way, I usually have snacks with me at all times and up until last week it worked. I'd get hungry occasionally but not out of the ordinary for most people. It was just very very frustrating when hungry usually strikes during boredom or when you first cut back on things your body is used to.. emotional eating isn't about hunger obviously. Maybe I am truly burning more calories then I think I am. It seems odd that hunger would start after doing fine for a whole month.

Thanks for your responses!

TavistockToad

TheFutureMrsLewis wrote: »

It's okay! I appreciate your insight. I am wearing a fitness tracker today so I'm going to see if the rough estimate of calories burn for the day is close to what I think it is.

Either way, I usually have snacks with me at all times and up until last week it worked. I'd get hungry occasionally but not out of the ordinary for most people. It was just very very frustrating when hungry usually strikes during boredom or when you first cut back on things your body is used to.. emotional eating isn't about hunger obviously. Maybe I am truly burning more calories then I think I am. It seems odd that hunger would start after doing fine for a whole month.

Thanks for your responses!

i was under the impression that you needed to wear a fitness tracker for a few weeks before it became accurate for you?

you are burning more than you think. your weight loss is set to 1.5lb per week, yet you are losing 2lb per week...

AnnPT77

TheFutureMrsLewis wrote: »

It's okay! I appreciate your insight. I am wearing a fitness tracker today so I'm going to see if the rough estimate of calories burn for the day is close to what I think it is.

Either way, I usually have snacks with me at all times and up until last week it worked. I'd get hungry occasionally but not out of the ordinary for most people. It was just very very frustrating when hungry usually strikes during boredom or when you first cut back on things your body is used to.. emotional eating isn't about hunger obviously. Maybe I am truly burning more calories then I think I am. It seems odd that hunger would start after doing fine for a whole month.

Thanks for your responses!

Imagine your body during the early weeks saying "OK, intake's a little short, but I can do this!" . . . then a couple or three weeks later shifting to ". . . whaaa? You gonna keep this *baby feline* deprivation up? No! I'm hungry! Gimme more!"

Obviously, that's not literal, but . . . .

Being serious now: You may find the hunger subsides with more time. Of you may start getting additional signs of over-restriction, like fatigue or weakness. Only you can decide whether you best course is a little more fuel intake now, or sticking it out at this intake longer.

TheFutureMrsLewis

TavistockToad wrote: »

TheFutureMrsLewis wrote: »

It's okay! I appreciate your insight. I am wearing a fitness tracker today so I'm going to see if the rough estimate of calories burn for the day is close to what I think it is.

Either way, I usually have snacks with me at all times and up until last week it worked. I'd get hungry occasionally but not out of the ordinary for most people. It was just very very frustrating when hungry usually strikes during boredom or when you first cut back on things your body is used to.. emotional eating isn't about hunger obviously. Maybe I am truly burning more calories then I think I am. It seems odd that hunger would start after doing fine for a whole month.

Thanks for your responses!

i was under the impression that you needed to wear a fitness tracker for a few weeks before it became accurate for you?

you are burning more than you think. your weight loss is set to 1.5lb per week, yet you are losing 2lb per week...

lol Probably. I have never had one before. I know the longer you wear it will provide better insight/estimates/accuracy (whatever word one uses), but normally I only ever have my Polar FT4 for exercise only so this is new to me. I'm a little slow sometimes in my thinking

Anyway, I am going to bump up my calories and see how it goes. I still plan to go to the gym 4-5 times a week, but it usually consists of treadmill and/or stationary bike, paired with arms or legs. Hopefully I'll see some improvement, as the scale hasn't moved in almost 2 weeks.

I can't afford a trainer. I would like to think I'm pretty intelligent so I try to do my research and I know there's not a one size fits all answer for anything except calories in calories out for weight loss/gain/maintenance and that exercise is beneficial to everyone.

I'm just trying to learn as I go. I'm probably overthinking but I want to do what's sustainable and I get confused with all the different factors. I'm sure I'm overthinking...that's my thing.

quiksylver296

I'm ravenous about 3 days before my period. Could it be that?

TheFutureMrsLewis

quiksylver296 wrote: »

I'm ravenous about 3 days before my period. Could it be that?

My period has never been on time ever since I was a teenager, so I have no idea. Plus I have the IUD and it's irregular like nobodys business

quiksylver296

TheFutureMrsLewis wrote: »

quiksylver296 wrote: »

I'm ravenous about 3 days before my period. Could it be that?

My period has never been on time ever since I was a teenager, so I have no idea. Plus I have the IUD and it's irregular like nobodys business

Just a thought. I get irrationally hungry. Eating enough to fuel workouts, but during that time, I'm STARVVVING, no matter what.

Maybe track it a bit, and see if it seems to happen about once a month?

TheFutureMrsLewis

I'm thinking I should adjust my activity level. And I know there are many threads about this. I'm not sure what to adjust it to, based on what MFP says.

I have a desk job but I USUALLY get up anywhere from every 5-15 minutes and hand out papers I printed to my coworkers and to file. Office isn't very big.

At home I don't walk around for extended periods unless I'm lightly cleaning, laundry, or cooking. Exercise 4-5 times a week for 60-90 minutes at (I'm assuming) moderate intensity because my heart rate is in the zone unless I'm doing machines/weights.

Would I be lightly active/moderately? That may solve the problem. I'll also look through the threads to see if I Can find an answer as well. I know people ask all the time

notarunnermfp

Maybe I missed it, but are you eating back any of your exercise calories?

AnnPT77

TheFutureMrsLewis wrote: »

I'm thinking I should adjust my activity level. And I know there are many threads about this. I'm not sure what to adjust it to, based on what MFP says.

I have a desk job but I USUALLY get up anywhere from every 5-15 minutes and hand out papers I printed to my coworkers and to file. Office isn't very big.

At home I don't walk around for extended periods unless I'm lightly cleaning, laundry, or cooking. Exercise 4-5 times a week for 60-90 minutes at (I'm assuming) moderate intensity because my heart rate is in the zone unless I'm doing machines/weights.

Would I be lightly active/moderately? That may solve the problem. I'll also look through the threads to see if I Can find an answer as well. I know people ask all the time

After you have enough data (the 4-6 weeks thing) to observe your own loss rate, I'd suggest not worrying about setting the activity level "right" as per its text definition. Once you figure out how fast you're losing, you can set it anywhere that works nicely for you (as an alternative or adjunct to setting your calorie level completely manually) - a level that gives you the calorie goal you want/need.

One of my truly insightful MFP friends suggested I set my activity level to "active" when I was losing much faster than was sensible, even though I'm sedentary outside of intentional exercise by any sane person's definition (retired, sedentary hobbies other than exercise, indifferent about housework/chores, with many days where I'd be surprised if I got as many as a couple thousand steps). But the "active" setting put my calorie goal about where I needed it to be, to lose at a sensible rate. (I have no idea why, BTW.)

TavistockToad

TheFutureMrsLewis wrote: »

I'm thinking I should adjust my activity level. And I know there are many threads about this. I'm not sure what to adjust it to, based on what MFP says.

I have a desk job but I USUALLY get up anywhere from every 5-15 minutes and hand out papers I printed to my coworkers and to file. Office isn't very big.

At home I don't walk around for extended periods unless I'm lightly cleaning, laundry, or cooking. Exercise 4-5 times a week for 60-90 minutes at (I'm assuming) moderate intensity because my heart rate is in the zone unless I'm doing machines/weights.

Would I be lightly active/moderately? That may solve the problem. I'll also look through the threads to see if I Can find an answer as well. I know people ask all the time

Just add 100- 200 cals to your daily goal?