How many calories do I really need &&&&
Always824
Posts: 111 Member
Kinda embarrassing but I need to know...
Im
22
5"2
233 lbs
& work out 5 days a week for at least 1 hour,,, sometimes I go as far as 3hours mostly on the elliptical bc Im still nursing a sprained or strained ankle...
I typically burn 600-650 calories in an hour and sometimes up to 1000+ when I go for up to 3 hours...
Im currently doing the 1200 calories a day thing but when I was looking up different calorie counting websites, it was saying to lose weight I need to up my calories to around 2000 or 2000+... WTH??? Is that for real?! Does anyone know if this is accurate or know the best site to see how many calories I actually need?
Also, on a serious inquiry...
I've been pretty good with the 1200 calories,,, sticking to it and not eating over it unless I've worked out enough calories to do so... eating healthy with no junk... But,,, I would hardly do the #2,,, i think I pooped like twice in two weeks eating healthy and working out...
Well yesterday and the day before I had cheat days where I had plenty of junk food and I could not stop needing to fart and poop... I would have thought eating healthy and working out would increase my metabolism and force me to poop on a regular basis at the very least... Can someone take a crack at explaining this to me? Why did I poop while eating JUNK food but not while I was working out and eating healthy?
Im
22
5"2
233 lbs
& work out 5 days a week for at least 1 hour,,, sometimes I go as far as 3hours mostly on the elliptical bc Im still nursing a sprained or strained ankle...
I typically burn 600-650 calories in an hour and sometimes up to 1000+ when I go for up to 3 hours...
Im currently doing the 1200 calories a day thing but when I was looking up different calorie counting websites, it was saying to lose weight I need to up my calories to around 2000 or 2000+... WTH??? Is that for real?! Does anyone know if this is accurate or know the best site to see how many calories I actually need?
Also, on a serious inquiry...
I've been pretty good with the 1200 calories,,, sticking to it and not eating over it unless I've worked out enough calories to do so... eating healthy with no junk... But,,, I would hardly do the #2,,, i think I pooped like twice in two weeks eating healthy and working out...
Well yesterday and the day before I had cheat days where I had plenty of junk food and I could not stop needing to fart and poop... I would have thought eating healthy and working out would increase my metabolism and force me to poop on a regular basis at the very least... Can someone take a crack at explaining this to me? Why did I poop while eating JUNK food but not while I was working out and eating healthy?
0
Replies
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Hi, your diary is not open so I can't see how many calories you're currently consuming. If you are only eating 1,200 calories and working out so frequently (and burning so many calories) your body is not really getting the fuel it needs. You have to keep in mind net calories, so consumed calories - burned calories.
I'm sure that someone more knowledgeable would have a much better answer, there are a lot of fitness and dietary experts on the site. It would probably be helpful if you made your diary public though so people could provide accurate advice.0 -
first ... get a heart rate monitor ... because MFP's #s and the machines you use to tell you what you've burned are WAY WAY off.
After that ... I would recommend talking to a nutritionist ... a REAL nutritionist. one with a degree and all that fun stuff.0 -
use the website: http://www.fitnessfrog.com/calculators/tdee-calculator.html
calculate your TDEE and then calculate your BMR. Eat somewhere in the middle of the two.
For example...
My BMR (number of cals my body burns in an idle state) is 1982.
My TDEE (number of cals I burn in a day with normal activity) is 2378
My goal for calories is 2138 a day. And I eat back some of my exercise calories.0 -
So I got way lost on the how many calories to eat or not eat thing also! Here's how I figured it and it's working for me. I'm 5'9" 185 now started at 198, and I ride horses for a living so I'm usually pretty active. MFP had me at 1350,my bmr is 1628 or something along those lines. I decided that I needed at least my bmr. So I upped it to 1650. I eat back as many work out calories as I can, but make sure that my net is over 1350. I figure as soon as I stop loosing I will up my calories by 100 and give it 3 weeks and then another 100. And so on and so on.
I tell you all of this because if you just shoot up to 2000 calories a day your body will start storing something for a while and it can be frustrating. It's just an idea. Alot of people here are very opinionated about how you should or should not loose weight. I really think to loose weight in a healthy way, you have to listen to your body. If your exhausted and weak, your not getting enuff calories. If you eat 1200 calories worth of crap your body is going to store fat. But we all metabolize differently, so take the time to listen to your body and figure out what it needs.0 -
You won't get expert help here. Just other people like you. 1200 calories is the setting if you don't do any more than usual exercise during the day. So log in those 1-3 hours of exercising sessions. The program ajusts your calorie goal when you do. And then you are expected to eat those extra calories. Weight loss goes smoother if you actually do eat those extra calories. Look at the calorie goal, add in the exercise, and eat what the goal says. It works if you keep at it.
A heart rate monitor with a strap can make you estimate more accurately, and eat back calories or excercise them off with more confidence. The database is good, but what you do might be actually different. My treadmill will overestimate by 100 calories, but my walking is more calories than the database says. So, it's been the single best investment in myself this year. Very motivating! You can google around and find a cheaper one than a local store. A popular one is the Polar FT4 or FT7. A very cheap one might not be worth your money. The ones with the chest straps are more accurate. Some people on MFP like the "fitbit" but it's a little different than a HRM.
Eating better and less you might not poop as much because you are using up that food. Instead of pooping out the junk that wasn't really food. And you are eating less. After eating "good" then going back to "junk" you should start to feel the difference it makes you feel. I had some frozen food in a bag last night and my stomach gurgled all night. I had to keep running to the bathroom! I am not used to junk food anymore.
Vegetable, fruit, and whole grain fiber will help move things along if you are drinking plenty of water. The water really helps. Eventually you will get a bathroom habit. It's okay not to poop every day. It can be normal, too. You are going to find a new normal eating and exercising.0 -
If you are burning 600 - 1000 calories an hour, that's a pretty intense workout. I second the advice to get a heart monitor.
If your gross calorie intake is only 1200 for the day, and you are working out at that level, it will make it harder to lose weight. You should be shooting for a net calorie intake of no less than 1200/day. If your metabolism is higher, you may need more than 1200.
Lack of enough water, lack of enough food, and out of balance nutrition can all cause constipation.
HTH0 -
first ... get a heart rate monitor ... because MFP's #s and the machines you use to tell you what you've burned are WAY WAY off.
After that ... I would recommend talking to a nutritionist ... a REAL nutritionist. one with a degree and all that fun stuff.
Wow seriously?! All this time Ive been using the machine thinking its legit... I need to look into getting one, any suggestions on which one to get?
Are the machines typically over or under? LOL curiosity is killing me on this one0 -
Hi, your diary is not open so I can't see how many calories you're currently consuming. If you are only eating 1,200 calories and working out so frequently (and burning so many calories) your body is not really getting the fuel it needs. You have to keep in mind net calories, so consumed calories - burned calories.
I'm sure that someone more knowledgeable would have a much better answer, there are a lot of fitness and dietary experts on the site. It would probably be helpful if you made your diary public though so people could provide accurate advice.
Really?! wow, all this time I thought it was... I will definitely make it public... Thanks for your input
0 -
If you are burning 600 - 1000 calories an hour, that's a pretty intense workout. I second the advice to get a heart monitor.
If your gross calorie intake is only 1200 for the day, and you are working out at that level, it will make it harder to lose weight. You should be shooting for a net calorie intake of no less than 1200/day. If your metabolism is higher, you may need more than 1200.
Lack of enough water, lack of enough food, and out of balance nutrition can all cause constipation.
HTH
Thank you for your input, kinda makes sense as far the constipation part 0 -
You won't get expert help here. Just other people like you. 1200 calories is the setting if you don't do any more than usual exercise during the day. So log in those 1-3 hours of exercising sessions. The program ajusts your calorie goal when you do. And then you are expected to eat those extra calories. Weight loss goes smoother if you actually do eat those extra calories. Look at the calorie goal, add in the exercise, and eat what the goal says. It works if you keep at it.
A heart rate monitor with a strap can make you estimate more accurately, and eat back calories or excercise them off with more confidence. The database is good, but what you do might be actually different. My treadmill will overestimate by 100 calories, but my walking is more calories than the database says. So, it's been the single best investment in myself this year. Very motivating! You can google around and find a cheaper one than a local store. A popular one is the Polar FT4 or FT7. A very cheap one might not be worth your money. The ones with the chest straps are more accurate. Some people on MFP like the "fitbit" but it's a little different than a HRM.
Eating better and less you might not poop as much because you are using up that food. Instead of pooping out the junk that wasn't really food. And you are eating less. After eating "good" then going back to "junk" you should start to feel the difference it makes you feel. I had some frozen food in a bag last night and my stomach gurgled all night. I had to keep running to the bathroom! I am not used to junk food anymore.
Vegetable, fruit, and whole grain fiber will help move things along if you are drinking plenty of water. The water really helps. Eventually you will get a bathroom habit. It's okay not to poop every day. It can be normal, too. You are going to find a new normal eating and exercising.
I definitely felt the difference... I was excited for my cheat days & bought a lot of junk foods to snack on thinking I would eat it all in one night... boy was I wrong,,, I would munch a little, have to wait a little while, munch and then repeat... I felt sluggish and not energized like I normally did when I was eating healthy and working out and I was also running to the bathroom... I felt the same, that I wasn't used to JUNK in my body anymore...
I honestly cant wait for my juicer to get in to try the 60 day challenge of only drinking veggies and fruits...
Thank you for your input 0 -
So I got way lost on the how many calories to eat or not eat thing also! Here's how I figured it and it's working for me. I'm 5'9" 185 now started at 198, and I ride horses for a living so I'm usually pretty active. MFP had me at 1350,my bmr is 1628 or something along those lines. I decided that I needed at least my bmr. So I upped it to 1650. I eat back as many work out calories as I can, but make sure that my net is over 1350. I figure as soon as I stop loosing I will up my calories by 100 and give it 3 weeks and then another 100. And so on and so on.
I tell you all of this because if you just shoot up to 2000 calories a day your body will start storing something for a while and it can be frustrating. It's just an idea. Alot of people here are very opinionated about how you should or should not loose weight. I really think to loose weight in a healthy way, you have to listen to your body. If your exhausted and weak, your not getting enuff calories. If you eat 1200 calories worth of crap your body is going to store fat. But we all metabolize differently, so take the time to listen to your body and figure out what it needs.
I should start listening to my body, thanks for pointing that out... 0 -
use the website: http://www.fitnessfrog.com/calculators/tdee-calculator.html
calculate your TDEE and then calculate your BMR. Eat somewhere in the middle of the two.
For example...
My BMR (number of cals my body burns in an idle state) is 1982.
My TDEE (number of cals I burn in a day with normal activity) is 2378
My goal for calories is 2138 a day. And I eat back some of my exercise calories.
I will definitely check it out... Thank you 0 -
doctors would put you on about 1800 to start than drop you down to a 1600 cal than to 1400 than to 1200 you want your body to keep from thinking it's starving, that could slow down your weight lost progress. beside you want to do about 1200 if you are around 150 and want to get down to 120. but if you do 1200 now at the weigh you are now than you will have to drop even lower just to get under 180 pound (not a good idea for your body) drop your calories slow and your body will keep burning those cals and won't want to hold on to everything you eat good luck find what work for you0
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doctors would put you on about 1800 to start than drop you down to a 1600 cal than to 1400 than to 1200 you want your body to keep from thinking it's starving, that could slow down your weight lost progress. beside you want to do about 1200 if you are around 150 and want to get down to 120. but if you do 1200 now at the weigh you are now than you will have to drop even lower just to get under 180 pound (not a good idea for your body) drop your calories slow and your body will keep burning those cals and won't want to hold on to everything you eat good luck find what work for you
Wow that sounds pretty legit... Thank you for your input I will definitely keep that in mind 0 -
hi
that seems really low, at 1200 i would make sure you eat back all your exercise calories or you may not be eating enough to fuel your workouts, i would recommend you increase it to 1600-1800 net daily and see if that helps
also for the constipation issue try and eat the wholegrain/wholemeal varieties of food where possible and fibre rich breakfast cereals, fruit, veg and beans/lentils, as much fibre as possible but gradually so you get used to it, also drink more water, herbal/caffeine free tea, or decaf coffee this will help with digestion and constipation as fibre needs fluid to help move it along
good luck x0 -
hi
that seems really low, at 1200 i would make sure you eat back all your exercise calories or you may not be eating enough to fuel your workouts, i would recommend you increase it to 1600-1800 net daily and see if that helps
also for the constipation issue try and eat the wholegrain/wholemeal varieties of food where possible and fibre rich breakfast cereals, fruit, veg and beans/lentils, as much fibre as possible but gradually so you get used to it, also drink more water, herbal/caffeine free tea, or decaf coffee this will help with digestion and constipation as fibre needs fluid to help move it along
good luck x
In the beginning I definitely felt like crap, fatigued and what not but I guessed I got used to it... But I am starting to see more and more people talking about net calories and that exercise calories should be eaten back... MFP actually put me at 1500 calories but I took it down to 1200 thinking I would lose weight faster... guess not...
As for wholegrain, Im on a gluten-free diet as my fiance is allergic to it,,, been on it since January ,,, but I will look into fibre rich foods,,, as for water, I drink a lot of it as I gave up sodas 3 years ago but as for coffee,,, :S that might take a while haha...
Thank you for your suggestions and input 0 -
Hi, the same thing happened to me. Turns out I was eating 316 calories below what I should have been consuming if I were just sitting all day. At first I dropped 4 lbs fast on a 1200 calories diet. Afterwards nothing, my body was in starvation mode.
I found this website very helpful. It explains things clearly. www.fat2fitradio.com/tools/
Click on 1. Military Body Fat Calculator. This will give you your % body fat. Write this number down. Once you get this number go back to main page. 2) Next, click on Calories & Basal Metabolic Rate (This calculates your BMR).
After following the above 2 steps, you will have a table explaining how many calories you should be consuming based on your Activity Level. Now it takes a few weeks for your metabolism to adjust. Don't be surprised if you gain a few pounds back. Remember that at 1200 calories you were starving your body. If you have any questions, feel free to contact me.
Good Luck, hope all goes well & that this helps you obtain your goals 0 -
Kinda embarrassing but I need to know...
Im
22
5"2
233 lbs
& work out 5 days a week for at least 1 hour,,, sometimes I go as far as 3hours mostly on the elliptical bc Im still nursing a sprained or strained ankle...
I typically burn 600-650 calories in an hour and sometimes up to 1000+ when I go for up to 3 hours...
Im currently doing the 1200 calories a day thing but when I was looking up different calorie counting websites, it was saying to lose weight I need to up my calories to around 2000 or 2000+... WTH??? Is that for real?! Does anyone know if this is accurate or know the best site to see how many calories I actually need?
Also, on a serious inquiry...
I've been pretty good with the 1200 calories,,, sticking to it and not eating over it unless I've worked out enough calories to do so... eating healthy with no junk... But,,, I would hardly do the #2,,, i think I pooped like twice in two weeks eating healthy and working out...
Well yesterday and the day before I had cheat days where I had plenty of junk food and I could not stop needing to fart and poop... I would have thought eating healthy and working out would increase my metabolism and force me to poop on a regular basis at the very least... Can someone take a crack at explaining this to me? Why did I poop while eating JUNK food but not while I was working out and eating healthy?
1200 calories NET shouldn't be a problem, but is that what you're saying? Or are you eating 1200 calories, period. If you're eating 1200 calories plus eating the exercise calories you're burning off (so at least 1850 on the days you burn 650 on the elliptical), that could be a problem. A bigger problem if you're burning 3000 (1000/hr for 3 hours at the gym) exercise, plus your TDEE, and eating only 1200.
As to pooping, most people should poop daily. If you don't poop for a week, there is a problem, and you should consult your doctor.0 -
Try monitoring your fibre intake, you can change your settings so that when you view your diary it shows your fibre intake from foods consumed.
If you are getting enough fibre and drinking enough fluids you should not have a problem going to the toilet.
I aim for about 25g per day of fibre, sometimes I'm more, sometimes I'm less.0 -
hi
that seems really low, at 1200 i would make sure you eat back all your exercise calories or you may not be eating enough to fuel your workouts, i would recommend you increase it to 1600-1800 net daily and see if that helps
also for the constipation issue try and eat the wholegrain/wholemeal varieties of food where possible and fibre rich breakfast cereals, fruit, veg and beans/lentils, as much fibre as possible but gradually so you get used to it, also drink more water, herbal/caffeine free tea, or decaf coffee this will help with digestion and constipation as fibre needs fluid to help move it along
good luck x
In the beginning I definitely felt like crap, fatigued and what not but I guessed I got used to it... But I am starting to see more and more people talking about net calories and that exercise calories should be eaten back... MFP actually put me at 1500 calories but I took it down to 1200 thinking I would lose weight faster... guess not...
As for wholegrain, Im on a gluten-free diet as my fiance is allergic to it,,, been on it since January ,,, but I will look into fibre rich foods,,, as for water, I drink a lot of it as I gave up sodas 3 years ago but as for coffee,,, :S that might take a while haha...
Thank you for your suggestions and input
Only people with gluten sensitivities need to, or should, avoid gluten. So eat the whole grains and lots of fluids! And it doesn't matter what the fluids are, as long as they are not alcohol. Coffee, tea...just as good as plain water, which isn't pure anyway. Water is the best solvent known--making it pure is next to impossible. Tea and coffee are just water with impurities, just like what comes in a bottle or out of the faucet.0 -
Try monitoring your fibre intake, you can change your settings so that when you view your diary it shows your fibre intake from foods consumed.
If you are getting enough fibre and drinking enough fluids you should not have a problem going to the toilet.
I aim for about 25g per day of fibre, sometimes I'm more, sometimes I'm less.
THIS ^^^0 -
bump great info0
-
You won't get expert help here. Just other people like you. 1200 calories is the setting if you don't do any more than usual exercise during the day. So log in those 1-3 hours of exercising sessions. The program ajusts your calorie goal when you do. And then you are expected to eat those extra calories. Weight loss goes smoother if you actually do eat those extra calories. Look at the calorie goal, add in the exercise, and eat what the goal says. It works if you keep at it.
A heart rate monitor with a strap can make you estimate more accurately, and eat back calories or excercise them off with more confidence. The database is good, but what you do might be actually different. My treadmill will overestimate by 100 calories, but my walking is more calories than the database says. So, it's been the single best investment in myself this year. Very motivating! You can google around and find a cheaper one than a local store. A popular one is the Polar FT4 or FT7. A very cheap one might not be worth your money. The ones with the chest straps are more accurate. Some people on MFP like the "fitbit" but it's a little different than a HRM.
Eating better and less you might not poop as much because you are using up that food. Instead of pooping out the junk that wasn't really food. And you are eating less. After eating "good" then going back to "junk" you should start to feel the difference it makes you feel. I had some frozen food in a bag last night and my stomach gurgled all night. I had to keep running to the bathroom! I am not used to junk food anymore.
Vegetable, fruit, and whole grain fiber will help move things along if you are drinking plenty of water. The water really helps. Eventually you will get a bathroom habit. It's okay not to poop every day. It can be normal, too. You are going to find a new normal eating and exercising.
I definitely felt the difference... I was excited for my cheat days & bought a lot of junk foods to snack on thinking I would eat it all in one night... boy was I wrong,,, I would munch a little, have to wait a little while, munch and then repeat... I felt sluggish and not energized like I normally did when I was eating healthy and working out and I was also running to the bathroom... I felt the same, that I wasn't used to JUNK in my body anymore...
I honestly cant wait for my juicer to get in to try the 60 day challenge of only drinking veggies and fruits...
Thank you for your input
If you juice it you aren't getting the fiber unless you toss in the whole thing. I'm a fan of food, not juicing. Plus you will want your protein and fats, still. You will not be able to "pig out" like you used to. Thats also a good thing!0 -
You won't get expert help here. Just other people like you. 1200 calories is the setting if you don't do any more than usual exercise during the day. So log in those 1-3 hours of exercising sessions. The program ajusts your calorie goal when you do. And then you are expected to eat those extra calories. Weight loss goes smoother if you actually do eat those extra calories. Look at the calorie goal, add in the exercise, and eat what the goal says. It works if you keep at it.
A heart rate monitor with a strap can make you estimate more accurately, and eat back calories or excercise them off with more confidence. The database is good, but what you do might be actually different. My treadmill will overestimate by 100 calories, but my walking is more calories than the database says. So, it's been the single best investment in myself this year. Very motivating! You can google around and find a cheaper one than a local store. A popular one is the Polar FT4 or FT7. A very cheap one might not be worth your money. The ones with the chest straps are more accurate. Some people on MFP like the "fitbit" but it's a little different than a HRM.
Eating better and less you might not poop as much because you are using up that food. Instead of pooping out the junk that wasn't really food. And you are eating less. After eating "good" then going back to "junk" you should start to feel the difference it makes you feel. I had some frozen food in a bag last night and my stomach gurgled all night. I had to keep running to the bathroom! I am not used to junk food anymore.
Vegetable, fruit, and whole grain fiber will help move things along if you are drinking plenty of water. The water really helps. Eventually you will get a bathroom habit. It's okay not to poop every day. It can be normal, too. You are going to find a new normal eating and exercising.
I definitely felt the difference... I was excited for my cheat days & bought a lot of junk foods to snack on thinking I would eat it all in one night... boy was I wrong,,, I would munch a little, have to wait a little while, munch and then repeat... I felt sluggish and not energized like I normally did when I was eating healthy and working out and I was also running to the bathroom... I felt the same, that I wasn't used to JUNK in my body anymore...
I honestly cant wait for my juicer to get in to try the 60 day challenge of only drinking veggies and fruits...
Thank you for your input
If you juice it you aren't getting the fiber unless you toss in the whole thing. I'm a fan of food, not juicing. Plus you will want your protein and fats, still. You will not be able to "pig out" like you used to. Thats also a good thing!
Oh man am I a fan of food myself haha but I guess I should look into adding fiber or something into the mix,,, IDK,,, gonna rewatch it tonight with my fiance and then check with his command fitness leader who did it... will definitely stop on the pigging out 0 -
Hi, the same thing happened to me. Turns out I was eating 316 calories below what I should have been consuming if I were just sitting all day. At first I dropped 4 lbs fast on a 1200 calories diet. Afterwards nothing, my body was in starvation mode.
I found this website very helpful. It explains things clearly. www.fat2fitradio.com/tools/
Click on 1. Military Body Fat Calculator. This will give you your % body fat. Write this number down. Once you get this number go back to main page. 2) Next, click on Calories & Basal Metabolic Rate (This calculates your BMR).
After following the above 2 steps, you will have a table explaining how many calories you should be consuming based on your Activity Level. Now it takes a few weeks for your metabolism to adjust. Don't be surprised if you gain a few pounds back. Remember that at 1200 calories you were starving your body. If you have any questions, feel free to contact me.
Good Luck, hope all goes well & that this helps you obtain your goals
Definitely going to check it out... Thank you and thanks for extending your hand for help... Hope its okay but Im just gonna friend request you 0 -
Thank you FitLink & MissCheese for your input 0
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Helpful information. Thanks. Also on the constipation part. I think I'm not eating enough.0
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The more a person weighs, the more calories they need. I started dieting at 261 and Calorie King set me at 1800. "I can't lose weight at 1800," I thought. So I lowered it to 1600. I couldn't lose weight. I raised it to 1800 and started losing weight. When I joined MFP by entering my statistics of height, age, weight, activity level, etc. MFP set me to 1500. I think that as I lose MFP will gradually lower it. What recommendation did MFP make for you? I know I'm certainly not qualified to tell anyone how much they should eat.0
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High fiber diet and/or Benefiber0
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The more a person weighs, the more calories they need. I started dieting at 261 and Calorie King set me at 1800. "I can't lose weight at 1800," I thought. So I lowered it to 1600. I couldn't lose weight. I raised it to 1800 and started losing weight. When I joined MFP by entering my statistics of height, age, weight, activity level, etc. MFP set me to 1500. I think that as I lose MFP will gradually lower it. What recommendation did MFP make for you? I know I'm certainly not qualified to tell anyone how much they should eat.
:blushing: 1500+
Ya I should probably listen to what it originally told me haha... Thank you for your post 0
This discussion has been closed.
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