Input please on upping my calories!!!

Happyhealthyliz90

Hey guys!


So I've been doing my weight loss journey since Oct 2011 and I've lost about 47lbs. Recently I've been lifting weights drinking protein shakes and eating high protein foods. I weigh 188lbs and have been trying to get 188g's of protein through food and shakes but my daily calories is only set at 1320 and in having to go to the gym to be able to just eat dinner which is not a problem during the weeks but weekends are had to make it to the gym so I'm always going over. I'm just worries that if I set my cals to high ill gain weight instead. So question is what would be a good daily intake for me.

Female: 5 10 188lbs


Thanks for your input!

amykingsley1

I'm 5'10, my calories have been set at 1640 for a while now and I have kept losing weight. I think if you are working out it should be fine.

spngebobmyhero

I'm 5' 11" and 170. My daily calories are 1540 (I go over pretty often) and I lose weight. If you are constantly starving or don't have calories for dinner, you may want to consider upping your calories.

Also, what is your fat intake? I find that I am not very hungry with 1540 because my fat intake (healthy fats!) is fairly high.

sammys1girly

bump

gleechick609

You're 5'10 and only eating 1300 or so calories? You should be eating 2000 calories or so.

http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc and then the BMR calc
It will give you a chart of what to eat according to activity level

Set your macros to 40/30/30 or 1 gram of protein per pound of lean body mass, .45 grams of fat per pound of lean body mass and carbs will fill in the rest

You can also search for the group "Feed the Machine!" We are a group of high calorie nuts who are burning fat the sustainable way using this method.

gleechick609

Invitation to the group was sent to you, OP. I hope you join. You would really benefit!

cakeums

I am 5'9.5", eating about 2200/day on average, netting around 1800 on average. I have been losing nicely since I increased from 1800 gross/1600 net average. I also increased my activity level.

Jade17694

You're 5'10 and only eating 1300 or so calories? You should be eating 2000 calories or so.

http://www.fat2fitradio.com/tools/
Do the Military Body Fat Calc and then the BMR calc
It will give you a chart of what to eat according to activity level

Set your macros to 40/30/30 or 1 gram of protein per pound of lean body mass, .45 grams of fat per pound of lean body mass and carbs will fill in the rest

You can also search for the group "Feed the Machine!" We are a group of high calorie nuts who are burning fat the sustainable way using this method.

i just done my BMR on this and it says i should be consuming 2207 calories....MFP only gave me 1200

Zichu

I think maybe you should get a little closer to your weight goal and then work extra hard on strength training and getting your protein, because a lot of people will say that you should be consuming about 1g of protein per lb of body weight, so once you get closer to 160lb is it, then you will only have to be consuming 160g of protein instead of trying to push yourself to 188g.

I'm not saying to stop strength training, more muscle will result in more calories burnt during workouts and doing little to nothing.


Also I think 1300kcal is quite low for someone of your height. I'm only 5'5", my goal to lose 0.5lb a week was set to 1600kcal or so, I've put it back to maintain and it's around 1800kcal. I'm male as well lol. I manage to get my protein or pretty close to the amount of protein I want thanks to the amount of calories I am consuming. I would also like to note that I am 121.8lb.