Are these calories enough for me?

Sparkle097
Sparkle097 Posts: 83 Member
edited November 2024 in Health and Weight Loss
My goal is to reach 55kg and at the moment I’m 59kg. I’m a female, 18, 5.3ft, sendatary activity level while doing 4 HIIT and 3 weight training sessions per week. Mfp gave me a net goal of 1200 calories and top of that I add 100 calories as this is my estimated exercise calories which adds up to 1300 calories per day. The rate I chose was lose 1 pound every week.
Do u think 1300 calories are decent? Is it too low? when I calculated my tdee from other calculators online, they all gave me a goal of between 1400-1500 calories per day.

Replies

  • Sparkle097
    Sparkle097 Posts: 83 Member
    Lillymoo01 wrote: »
    I think if you changed your calorie goal to 1/2 pound a week you would still have 1200 calories or close to it for sedentary because of your height and current weight. Exercise calories are great. It was the only way I could keep to 1200 net calories.

    How re u finding it??

  • Talan79
    Talan79 Posts: 782 Member
    MFP is designed to let you eat back half of your exercise calories. Changing to half a pound a week will give you a tad bit more calories. At your height and weight, your BMR is probably around 1200-1300 depending on the calculator you use. So any activity will boost your TDEE and put you in a deficit if you choose to eat just 1200. I personally think that’s low. And the body adapts, & once you adapt at that level, cutting more calories becomes even harder. You can start at 1450 and see how that works for you. Also can increase your NEAT to boost your TDEE.
  • kshama2001
    kshama2001 Posts: 28,055 Member
    sathmif465 wrote: »
    My goal is to reach 55kg and at the moment I’m 59kg. I’m a female, 18, 5.3ft, sendatary activity level while doing 4 HIIT and 3 weight training sessions per week. Mfp gave me a net goal of 1200 calories and top of that I add 100 calories as this is my estimated exercise calories which adds up to 1300 calories per day. The rate I chose was lose 1 pound every week.
    Do u think 1300 calories are decent? Is it too low? when I calculated my tdee from other calculators online, they all gave me a goal of between 1400-1500 calories per day.

    With only 9 pounds to lose, do set your weekly weight loss to a half pound per week. Be prepared for weight loss to be slow. Some women only lose once per month, especially after their period.

    MFP uses the NEAT method which, unlike TDEE, does not have exercise calories built in. Therefore, you are supposed to log your exercise on the day you do it and eat back the calories you earned.

    However, many consider the burns given by MFP to be inflated and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Personally, I think 1200 and at least 200 of your exercise cals, or the TDEE estimate that you posted, would work well.
    With these cals you should average 0.5-1lbs a week over time.

    I was 5'1/155cm, 130lbs/59kg and lost at 1lbs a week eating 1200cals and 200cals for exercise until I got to about 122lbs/55kg. Then my loss started slowly slowing.

    I agree MFP is designed for one to eat back all their exercise calories. It worked for me, but others may have to adjust depending on rate of loss.

    Cheers, h.
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