How much should I be eating?

_L_A_

I've been losing weight gradually (well intermittently due to picking up a record number of illness this year and falling off the wagon lots) since January. But I've just guessed what amount I should be eating. I've tried using the online calculators but get different values from them I also cannot work out if I'm active of not, should I count my weekly exercise into my activity levels or add the calories burnt on as and when I do the exercise, then do I eat back or not?? A bit confused!

I am a 5 foot 7 inch female. I weigh 157lbs. My measurements are 41 (hips), 30, 39.5.

My general activity level varies greatly, some weeks I'll be on my feet for at least 4 hours a day every day, others I'll be on my bum 9-5... other weeks it'll be a mixture! For the next 8 weeks I think I'll be on my bum most of the time, the following 8 weeks after that I'll be on my feet a lot more (I have 8 week placements)! When I get home I usually sit down all evening... at the weekend it depends on the weather, raining/cold=sitting, maybe tidying the house, nice=gardening.

Recently I've been exercising 2-3 times a week with either a 5K run or a gym sessions (where I do arm, leg and abs strength training and run 3K on the treadmill in general). I'm upping that though to try exercising 6 days a week as of next week, running, gym and an exercise dvd (if I can't keep up with that amount of exercise I will not be doing less than every other day, so 3-4 exercise sessions a week, as I know I am capable of doing that).

Any idea how much I'd need to eat in order to lose 1 lb a week? I know it's a 500kcal deficit, but I don't know what my TDEE is because I can't work out what my activity level is as it's so varied! I don't know whether to eat back exercise calories or not too? I generally do not although in the past I've shifted towards a more heavy protein diet if exercising regularly.

Any ideas on any of my confusion would be greatly appreciated although I understand that I may have just confused anyone who has been bothered to read this!!

BigT555

just use your average activity level for the week, otherwise it'll become too complicated for you to keep track of everything. as for eating back exercise calories, it depends on where you found you TDEE from. if you got it from MFP then yes, but some others account for exercise in TDEE

for someone your size its going to be around 2200, so around 1700 cals after a 500 deficit

_L_A_

just use your average activity level for the week, otherwise it'll become too complicated for you to keep track of everything. as for eating back exercise calories, it depends on where you found you TDEE from. if you got it from MFP then yes, but some others account for exercise in TDEE

for someone your size its going to be around 2200, so around 1700 cals after a 500 deficit

Thank you

I've tried MFP and other TDEE calculators, they're all so different, maybe it's the difference between whether they include exercise or not then. I was aiming for 1600kcal when only exercising 2-3 times a week, so I've not been far off only a 500kcal deficit. That's based on what I've calculated on MFP, so I guess I'll be eating back at least some of my exercise calories to make sure I don't go too low!

DrJenO

You don't have that much weight to lose. I'd set MFP to lose 1/2 pound per week, and add back your exercise calories.

Another option for you would be to get a Fitbit or other activity tracker. It would tell you exactly how much to eat everyday, based in how much you do that day. It's not 100%, but then again nothing is. It links to MFP, so it will send an adjustment for exercise depending on the number of steps you have.

_L_A_

You don't have that much weight to lose. I'd set MFP to lose 1/2 pound per week, and add back your exercise calories.

Another option for you would be to get a Fitbit or other activity tracker. It would tell you exactly how much to eat everyday, based in how much you do that day. It's not 100%, but then again nothing is. It links to MFP, so it will send an adjustment for exercise depending on the number of steps you have.

I've been recommended those activity trackers before but the only ones I've seen are very pricey! I might just have to save up, or look for cheaper versions or second hand ones! I'd completely forgotten about them, might be useful, I really have very varied days! In my last placements I'd spend one day on my feet for 10 hours, the next sitting all day, then the next on my feet 8am-12pm then sat the rest of the day...! I don't want to under eat, but I'd really like to get the last of this weight off successfully (and preferably in time for my wedding dress fitting in July!)

Nice2BFitAgain

Here is a great guide for you: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

and this is a great thread to read to learn how to log your food correctly: http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

diannethegeek

All of the different calorie calculators are working from estimates and formulas. When you're just starting out it's hard to know which one is the most accurate. Pick one, track accurately for a month, and see what your results are. If you're losing weight at the rate that you expect then stick with it. If you're losing weight faster than you want then eat a little more. If you're losing weight slower than you'd like then eat a little less.

For me, MFP and the TDEE method usually came out to the same number as long as I was setting them both up accurately.

_L_A_

Here is a great guide for you: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

and this is a great thread to read to learn how to log your food correctly: http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide

Thanks for the links

The first one I already do points 2-4 with the regards to point 1 I have read the information and used the site suggested and depending on my activity level (inc gym sessions) it says to eat 1500-1900kcal a day to have a 500kcal deficit. I won't be ever eating at below 1600kcal anyway, so at least I'm now aware that 1600kcal is not enough if I'm going to start my heavier exercise regime, so I'll go up for those days to 1700-1900 depending on what I do

The second link luckily I know more about! I log very accurately, I always weigh to make sure the only thing i may be inaccurate with is if I make a two portion meal, I'll record it as I have 50% of it, but actually might be giving my fiancé a bit more than half so I'll be getting less, so maybe I should keep an eye on that and track those meals more accurately.

_L_A_

All of the different calorie calculators are working from estimates and formulas. When you're just starting out it's hard to know which one is the most accurate. Pick one, track accurately for a month, and see what your results are. If you're losing weight at the rate that you expect then stick with it. If you're losing weight faster than you want then eat a little more. If you're losing weight slower than you'd like then eat a little less.

For me, MFP and the TDEE method usually came out to the same number as long as I was setting them both up accurately.

Thanks I wish I'd been sticking to it every day/week for the last 8 weeks of dieting as I'd have this useful information now! Unfortunately 3 colds and 3 stomach bugs (I've had some bad luck!) over 10 weeks has meant I've had weeks of not eating enough, weeks of doing things perfectly and weeks of eating just chocolate as my appetite was so poor! I'll make sure to stick to this though because you're right that tracking long term is probably the best way I'm going to determine what's right for my body