Should I raise my daily calorie goal?

gillexplores

Hi everyone,

I'm looking for a little advice. In 2015, I lost about 25lbs with MFP in 3 months. I was seriously struggling with binge eating and constantly thinking about calories, my next meal, etc. It was obsessive and unhealthy, and ultimately failed. Lowest weight I got to was about 158lbs, I think. I tracked for about another 3 months or so in 2018, didn't try too hard. This time, I started on January 13th, I've been tracking every day and I have a better mindset. I am trying to do this for my health, and for it to be easier to climb up mountains without an extra 30lbs. I'm no longer bingeing, all around in a better place mentally.

So, with that being said, stats:
26 F, 5'3", quite active, although no job right now because of Covid, so just online student. I started at ~174lbs, I'm hoping to get down to 145lbs initially, and then re-evaluate. I go for at least a walk every day, and I'm doing at-home resistance band and bodyweight exercises (no access to gym right now) for about 40 mins, 3-4 days/week. I started low (1500 cals/day) and then realized I didn't need to eat that low, so thought I would up to (what I thought would be) closer to maintenance at 1900. I weigh daily and use Happy Scale for trends, and I bought a Fitbit just this past week, and apparently, my TDEE is much higher than I thought. Because I know people will ask, I do weigh all my food.

I have put together some of my info since starting (hope this works):



Now, I know this is just the first couple weeks, and I'm also someone whose weight fluctuates a LOT. However, I don't want to lose too quick, and I reaaaally want this to be sustainable, and just create lasting habits.

So, questions: based on all this, should I up my cals a bit, so as not to lose too quickly, more like a pound a week? Or, since it's early days, continue at 1900 for a bit more to see where my weight settles? I am not feeling hungry (actually, sometimes I have to eat a couple hundred cals just before bed to get closer to 1900), BUT I am on ADHD meds that do suppress hunger.

Thanks in advance!

quiksylver296

Females should go at least four weeks before messing with calories, as hormonal issues can affect scale numbers.

Disclaimer:I can’t see your excel sheet on my phone, so I can’t tell how fast you’re losing.

Also, you’ll typically lose more water weight in the first week or two and then it will slow down, so, again I’d wait at least four weeks.

chocolate_owl

So right now right now your data suggests a water weight flush followed by a 2 to 3 lb loss - about where you'd expect to be at a 500 calorie deficit. Your Fitbit TDEE may or may not be accurate, and the only way to know for sure is to stop changing variables and collect data for a while longer. Given that you can fluctuate up to 5 lbs in one day, I don't think you have a clear picture of how your weight loss is truly going yet. Also, your cycle can greatly affect your weight, and since you haven't completed a full month yet, you don't have data showing that impact. If you're not starving and you enjoy this process of collecting data, I'd give it a while longer - three months would show a much clearer picture. Assuming your Fitbit IS correct, your average estimated deficit is 750 cals/day, which is 1.5 lbs per week. That's a little aggressive, but certainly not extreme enough to do any harm. Obviously if your weight trends down at a rapid, concerning pace, eat more, but for now I'd just leave things as is and keep track of what happens.

gillexplores

@quiksylver296 @chocolate_owl thanks so much for your answers. Again, I realize this is early days, just with my past I’m a bit worried about overdoing it. I’ll stick at 1900 for a month or more and reevaluate. I do have an IUD, so don’t get an actual period, but I realize how much hormones can affect things. Thanks again!

ChickenKillerPuppy

Agree with stay with this and track a bit longer. It's so hard to know what your true TDEE is, and the fitbit output is one measure, but may not be accurate. I'm 48, 5'4" and weigh 130. I have a fitbit and average between 15,000 and 20,000 steps a day (which includes 3 days cardio and 3 days strength (barre class)). Fitbit says my average TDEE is 2250. My experience is that it's more like 2100. But I only know that from months of tracking and looking at the data.

But sounds like you are doing great. Collecting data is my favorite part of this life change. I can act on facts, and it takes some of the emotion out of it (although I can obsess as well so I understand). Welcome back and good luck!

gillexplores

Hi @ChickenKillerPuppy ! Yeah, I’m not ready to totally trust the Fitbit, obviously, but despite my weight, I have been very active my whole life, so I it might sort of make sense. But time will tell. Like you, I love the data! It’s so fun

Thanks for reading and for the encouragement