Not sure how many calories I should eat

joybedford

Hi as the title suggests I am unsure how many calories I should be eating. I was doing really well in the losing weight department but since my holiday last year it's all gone wrong and I have regained 17lbs. I havnt really been trying very hard so I can't say I have stalled just looking for a quick estimate. my height is 5ft 4 I weigh 153lbs I am 42 years old. I usually do cardio 3-4 days a week (running) and lifting 4-6 days a week. I also walk about 2 miles a day (taking the children to school) and have a job where I am on my feet all day but not necessarily walking (I am a midwife). My goals are lose 22lbs, drop body fat (currently 24%) and gain muscle. I have fibromyalgia which causes chronic muscle pain and fatigue but try to work through this. I hope you can help me. I am currently eating around 2000 a day I have just been in holiday so diary is not a accurate representation I don't usually drink so much alcohol LOL.

Sarauk2sf

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joybedford

Thanks for looking at this for me I really appreciate it. To give you a little more information I have been back on plan for the last 2 days in these days my protein has been 111 and 114gms, carbs 181 and 128 and fat 45 and 44. I know I should eat more protein I really try hard with this maybe I should have another shake everyday. I also know I eat too many carbs trying to wean myself off. I am going to start lifting 4-5 days a week and do approx 45-60 minutes cardio 6 days a week I want to focus on fat loss at present and then really concentrate on building muscle. Looking forward to your advice. Thanks again.

Sarauk2sf

Hi!

Could you answer the questions contained in this thread: http://www.myfitnesspal.com/topics/show/910257-the-new-and-improved-asking-questions-about-your-intake

joybedford

Hi sorry for the delay in getting back to you really busy getting ready for the children going back to school. Here is the answer to the questions.

1, my stats age 42, weight 153lbs, height 63.5 inches, bf% 24%.
2, gross calorie intake 2000, eaten about 1500-1800 over the last few days.
Intake of macro nutrients in grams protein 114gms, carbs 150gms, fat 45gms.
3, do you measure everything. Most things don't measure things like chicken breasts just go by how much of the packet I ate, also guess my blueberries in a morning.
4, do I track all intake. If I am honest I do pinch the occasional sweet from the children, sample food as I am cooking etc, really working on stopping this.
5, do I have cheat days. Very rarely just been on holiday though so had many cheat days.
6, weight loss so far. Lost 24lbs over 18 months, slowly regained 17lbs over the year.
7 daily activity including exercise. Busy job standing a lot with a lot of walking, walk 2 miles taking the children to school.I strength train 5-6 days a week and do 30-60 minutes cardio 5-6 days a week, try to seperate strength and cardio by several hours. Cardio is running, elliptical trainer or Jillian Michaels DVD. I rarely take rest days try to take 1 every week but not always. Done very little over last 3 weeks due to family holiday.

8, length of plateau, slowly regained 17lbs since last august.
9, not breastfeeding
10,no thyroid problems been tested, no pcos. I have fibromyalgia and a small benign brain tumour, I take amitriptyline at night on and off to treat the fibro.
I work night shifts and due to family commitments I often function on as little as 3-4 hours sleep. I have a stressful life, stressful job (midwife) and my children are autistic with one having ADHD also. If you need more info please ask. Looking forward to your reply.

Sarauk2sf

Hi!

Could you let us know what your weight has done in weekly increments, if you have it, over the last 8 weeks. Could you also indicate when in those weeks your vacation was.

joybedford

That's easy I have been the same weight for weeks, I went on holiday 10 August and gained 3lbs in 7 days, I was only home 1 night so had 1 day of eating normally in that day I lost 1.8lbs. I weighed myself 29th August and had lost 0.2lbs. Not weighed myself since then but got straight back on the plan but eating less than usual calories set as MFP recommend to lose 1lb a week and eating back exercise calories eating about 1700 a day.
I had 2 holidays very close together one with my husband one with my parents but I tried to be sensible on the second holiday.

Sarauk2sf

In order for us to get a good baseline, set you calorie target as 1,700 (no eating of exercise calories back) with the following macros;

Protein: 120g
Fats: 54g

as minimums with the rest going wherever based on energy, adherence and preference.


The intake suggestion is based on your history as well as what you should theoretically be losing on.

Ensure that you track everything, including the sneaky bites. Weigh your food where possible. Make sure you check the database entries you are using for reasonableness as some of the macros of the entries you are using are off.

Check back with us in 2 weeks, or earlier if you are having issues.

joybedford

Thank you for this 1700 I should be able to manage with a few tweaks to my diet. I will need to careful when I am nights as I am often awake 20 hours or so so eat more on those days. I will continue adding my exercise calories because psychologically this helps me to see my calories mount up but I will only eat up to 1700 calories. I think my fat will often be over will need to get fat free yoghurt instead of my usual. Started today excited to see the results. Will keep in touch.

joybedford

Checking in with an update I know its a little late really busy at work. The first week I lost 2.8lbs the 2nd 2lbs. I m really pleased with this. I gained 0.5 this week but it is that time of the month so hopefully it will come off next week. I have struggled a little to keep to the calories especially this week and these past 2 days i have lots of cravings probably hormonal, yesterday was low on protein too i had been on nights and struggled to plan. On the whole it has been OK need to be stricter with myself though regarding protein and plan better when on nights. My IBS has been really bad too I am going to have food intolerance testing done previously been told I am intolerant to dairy and gluten and eating way too much of both at the moment. Thankyou for your help. Joy

SideSteel

It sounds like the intake levels we recommended are working well, so in that regard we would suggest that you do your best to work out your issues with gluten/dairy. I'm assuming you were diagnosed by a physician?

joybedford

I have had private blood tests before which diagnosed a gluten, dairy, egg intolerance, I felt so much better when I cut them out but reintroduced a while ago and now symptoms are back. I also have fibromyalgia which has been bothering me recently. I will be taking the blood tests again next week to see if the intolorances are the same or different. It is worth the inconvenience of cutting out foods if I can get my medical problems under control.

Sarauk2sf

Check back with us in 2 weeks re intake and good luck with your food intolerances, it must be a total PITA.

Sarauk2sf

Locking for tracking purposes - please PM either myself or SideSteel, including a link to this thread, and we will unlock when you are ready to update us.