Considering bumping up my cals

mhankosk

So... I have been back for about 6 weeks and have lost 7-ish lbs. I'm comfortable with the rate of my weight loss (though I wouldn't mind losing 1.5 to 2 lbs a week, but I know that's not feasible all the time). What I'm concerned about is that I might not be eating enough calories. MFP set me at 1200, but I bumped it up to 1300. I tend to net under that though cause I am too concerned about the giant red bar that shows up when I go over.

I ran my numbers through http://scoobysworkshop.com/calorie-calculator/ and they suggest I eat 1534 cals to lose 0.8 lbs/week. (I placed myself at sedentary because I have a desk job and I don't workout every day so I like to eat back my exercise calories on the day I workout. I am doing ChaLEAN extreme (lifting) and also some random Insanity videos and running thrown in there).

FYi: I'm 26 y/o, 176 lbs, 5'5"

I'm debating upping my (net) calories to 1534, but I am a little scared that I will stop losing. Just looking for some encouragement or proof that upping calories won't hurt in the long run.

mhankosk

Bumpity bump bump

unhgoose

I was close to your stats when I started and lost while eating1500 calories. I've tried 1200 calories many times, but I just can't sustain it. I like eating too much. I also work out almost every day - just doing half an hour of a dvd.

I will say I'm more of a zig-zagger though. Sometimes I end up closer to 1200, and sometimes I end up closer to 1800. I figure as long as it averages out I'll do okay. I aim to work out everyday knowing that I'll miss a work out at least a couple of times a week (mostly because of kids waking up earlier than I anticipate). I know for me I get burned out on eating only 1200-1300 calories, and I can't keep it up. You'll still loose weight on 1500 calories, it just won't be as quick.

The other thing that helps me is drinking tons of water. I don't really like water so I have to make myself do it, but I definitely have better weight loss when I'm super hydrated.

Good luck!

AmyRhubarb

Best move I ever made was upping calories to the proper amount. I've been using the TDEE method for over two years and I'll never go back - it's been the key for making this a true, sustainable lifestyle change.

Keep in mind that changing your intake may make your scale numbers go up a bit at first - totally normal. If you're not already, start tracking your measurements as well as weighing - often you will see results on the tape, in photos or how your clothes fit while the scale is busy messing with your head. I went six months without any scale losses, but went out to buy new jeans because I had dropped a full size.

rockmama72

We have very similar stats and activity level. I started at 1200 with the idea that I'd eat back all of my exercise calories. Some days would be a breeze, and I even struggled to get 1200, and then other days I'd be ravenous and would go over--too far over. My weight loss has stalled for weeks.

I started playing around with the Scooby Workshop thing and of course got different numbers. I was uncomfortable with the activity level selection... "3-5 hours a week light exercise" seems like a big range! I decided to use the MFP number for 1 pound per week loss, sedentary, and then eat my exercise calories. It gives me 180 more calories every day, which seems like a windfall, and I'm hoping it helps me regulate my appetite throughout the week. And I still have to exercise to get to eat more.

I only started this yesterday, so no results to report yet!

erickirb

scoobysworkshop wants you to include your exercise as part of your TDEE, try adding that in and eat that amount everyday, and not the exercise calories back. If you want to eat the exercise cals back you should set your goal on MFP to lose 1 lb/week and log the exercise.

TavistockToad

i am 5ft5 and 135lbs and i am losing 0.5lb per week eating net 1800 cals....

Foodiethinking

I struggled a bit at first with the 1200cal limit, like you I saw a massive red-in-your-face line when on my homepage. I checked my BMR (around 1700) and TDEE (around 2100) and felt comfortable to manoeuvre. Now I make it my mission to break my limit and go red on my home screen because 1200 for me wasn't sustainable. I tend to average out at around 1300-1400cal a day but that's because I'm not hungry. If I want a burger and fries when I'm out and it puts me over, I'm not too concerned because I've set myself a reasonable goal to maintain.

One thing though- I still keep my calorie goal at the 1210 that MFP has set me. When I upped it to 1400, I then went over because I was used to breaking what MFP set me. There's not anything wrong with that but 1300-1400 seems to be the right number for me.

QueenBishOTUniverse

In all honesty you will need to experiment a little to find what works best for you, but from what I have seen, most people can eat more than they think and still successfully lose weight I started with the MFP settings for a 2lb/week loss in July, just to see what it was like, it had me set to 1280 calories. I was fine for a week and then suddenly became RAVENOUS, so I upped to 1500, then 1800, then 2000.

By October I was confident that I would consistently stick with my exercise so I switched to TDEE because it's easier for me to plan my meals if I'm eating the exact same calorie amount every day. In November I started heavy lifting and a real running program so I upped my calories again to 2345. My weight loss stalled out for 6 weeks, but then dropped 3-4 pounds at the end of those 6 weeks.

I am now losing and average of 1/2 a pound a week, which is exactly what TDEE predicts based on my calories and activity level, but it's taken me about 2 months to be 100% confident that I am on track since my weight will bounce up and down for most of the month before finally showing my 2-3 pound drop at the end of the month.

Since this summer I have dropped a total of 23 pounds and gone from a fitted size 16 to a lose size 12, some size 10's.

Here's my stats:
Female age 32 Height 5'8"
SW 196 CW 173 GW 160
TDEE Calories 2345 (may go as much as 100 over on some days)
Activity level 3-5 hours moderate exercise (I usually get more but wanted a safety margin)
Exercise: lifting 3 days a week, Sprinting 1 day, Pace run 1 day, Long run 1 day

rockmama72

In all honesty you will need to experiment a little to find what works best for you

This is probably the most important lesson I've learned in the 8 weeks I've been here. There's a lot of advice floating around because people are excited about their success, and that's great and inspiring! But I have to find my own way.

Seems like I need a theme song inserted here.