Can someone look at my last 5 days?

WarmDontBurn

I have been searching and reading about net calories and I am a wee bit lost. When I log on to the iphone app I am able to see the banner that says Goal....Food...Exercise...Net...Remaining and I am now questioning it.

Normally I know that I have 1200 calories I must eat (no problem there) and when I exercise I try to eat back most of my exercise calories but like to leave it on the green side too. However I am now noticing that my NET calories are not at 1200.

I am 5'5 141.3lbs and want to lose 11lbs more.

Here is my last 5 days:

March 10

Goal - 1200
Food - 1241
Exercise - 230
Net - 1011
Remaining - 189

March 11

Goal - 1200
Food - 1465
Exercise - 564
Net - 901
Remaining - 299

March 12

Goal - 1200
Food - 1358
Exercise - 240
Net - 1118
Remaining - 82

March 13

Goal - 1200
Food - 1626
Exercise - 611
Net - 1015
Remaining - 185

March 14

Goal - 1200
Food - 1480
Exercise - 301
Net - 1179
Remaining - 21

Good? Bad? I just need some opinions if I am on the right track or headed down the wrong path.

TIA :flowerforyou:

shaunshaikh

It sounds like you've set your goal to lose 2 pounds per week. At 140 lbs, that's impractical. Plus, you're not even eating the allotted calories you have at that lower level. You probably should reset your goal to 1 pound per week.

Kat120285

You're not eating enough. Your net shouldn't go below your BMR unless you've got a significant amount of weight to lose. My BMR is 1248 so I have my goal set for 1250, this goes up to about 1880 when I add my exercise. My net ends up right back at 1250 maybe a few cals under. I'm 5 2 and a half and am currently at 117.8 with a goal of between 110-115 as that is where my body is happiest.

SarahNicole317

It sounds like you've set your goal to lose 2 pounds per week. At 140 lbs, that's impractical. Plus, you're not even eating the allotted calories you have at that lower level. You probably should reset your goal to 1 pound per week.

Just another perspective, but it isn't impractical. I've trained 50+ clients of all different heights, weights, etc. It is absolutely possible. What are your macronutrients? You can lose 2 lbs/week at that size without killing yourself on the elliptical. You need to make GOOD food choices though. Don't fill your days with 100 calorie packs of cookies, bagels, pizza, etc.

Newfiedan

try to look at the net cals/day you def do not want to go below 1200 net, especially when you are at 1200 daily, eating back the cals from your workout is not a bad thing if they are good sources, mainly veggie or fruits. I like to advocate veggies if you eating them back as the added fiber and nutrients will help the body recover and make you feel better. The source of cals is vitally important for proper nutrition if you are at 1200 cals/day.

erickirb

I have been searching and reading about net calories and I am a wee bit lost. When I log on to the iphone app I am able to see the banner that says Goal....Food...Exercise...Net...Remaining and I am now questioning it.

Normally I know that I have 1200 calories I must eat (no problem there) and when I exercise I try to eat back most of my exercise calories but like to leave it on the green side too. However I am now noticing that my NET calories are not at 1200.

I am 5'5 141.3lbs and want to lose 11lbs more.

Here is my last 5 days:

March 10

Goal - 1200
Food - 1241
Exercise - 230
Net - 1011
Remaining - 189

March 11

Goal - 1200
Food - 1465
Exercise - 564
Net - 901
Remaining - 299

March 12

Goal - 1200
Food - 1358
Exercise - 240
Net - 1118
Remaining - 82

March 13

Goal - 1200
Food - 1626
Exercise - 611
Net - 1015
Remaining - 185

March 14

Goal - 1200
Food - 1480
Exercise - 301
Net - 1179
Remaining - 21

Good? Bad? I just need some opinions if I am on the right track or headed down the wrong path.

TIA :flowerforyou:

I would only say bad for 1 reason. You don't have much to lose anymore and your caloric deficit should be much smaller than when you had a lot to lose. I would suggest that you change your goal to 0.5lbs/week (1lb/week at the most) And to eat most if not all of your exercise calories.

If your caloric deficit is to large and you don't have much to lose you risk burning muscle, instead of fat, for fuel.

mommacool

If you do not eat back all your exercise calories, your Net will be below your Goal. Net is your actual food consumption minus your exercise calories.

NoExcuseTina

March 10

Goal - 1200
Food - 1241
Exercise - 230
Net - 1011
Remaining - 189

Net is calculated from Food (1241) - Exercise (230) = 1011
Remaining is calculated from Goal (1200) - Net (1011) = 189

In order to NET 1200 calories...you have to eat Goal (1200) + Exercise (230) - for this example

SheilaSisco

The calories you MUST eat are your net calories, so if you exercise, you have to eat back those calories. If you're net isn't at 1200, your body hits the dreaded and controversial 'starvation mode' (which I happen to believe in from personal experience). Without the net 1200 a day your body will not lose and could gain, sounds crazy, but it has happened to me... when I started on here and started eating my calories and working out and eating those calories back (I ALWAYS made sure I was at or just over 1200) the weight started dropping. More frequent smaller meals helps me get all of those calories in without making me feel like a pig and it has also shrunk my stomach to the point where it doesn't take as much to fill me up. So... basically, make sure your NET is over 1200 and all will be well

WarmDontBurn

Thanks Everyone! I think it is finally becoming clearer now.

One more question. If I up my calories to 1lb a week I get 1320 calories instead of the 1200, now is it ok to go a bit under my NET calories as long as it is above 1200 and not over 1320? Most times I don't have an issue with eating more but it is nice to know if I should be eating to 0 or I can afford to be in the green a bit.

Jade_Butterfly

It sounds like you've set your goal to lose 2 pounds per week. At 140 lbs, that's impractical. Plus, you're not even eating the allotted calories you have at that lower level. You probably should reset your goal to 1 pound per week.

Just another perspective, but it isn't impractical. I've trained 50+ clients of all different heights, weights, etc. It is absolutely possible. What are your macronutrients? You can lose 2 lbs/week at that size without killing yourself on the elliptical. You need to make GOOD food choices though. Don't fill your days with 100 calorie packs of cookies, bagels, pizza, etc.

Amen to that. Exercise, kick out processed foods, and drink water.

WarmDontBurn

It sounds like you've set your goal to lose 2 pounds per week. At 140 lbs, that's impractical. Plus, you're not even eating the allotted calories you have at that lower level. You probably should reset your goal to 1 pound per week.

Just another perspective, but it isn't impractical. I've trained 50+ clients of all different heights, weights, etc. It is absolutely possible. What are your macronutrients? You can lose 2 lbs/week at that size without killing yourself on the elliptical. You need to make GOOD food choices though. Don't fill your days with 100 calorie packs of cookies, bagels, pizza, etc.

Amen to that. Exercise, kick out processed foods, and drink water.

Exercise --- Check
Kick out processed foods -- doing much better but working on it
Drink water -- check

:happy:

SheilaSisco

Yes, as long as you're over 1200 you're good.