Help with getting my daily calories right ?

sandown12

Hi Im not losing very well and after help from mfp's I have researched my calories

My BMR is 1647
My TDEE is 2264

I exercise 3-4 times a week doing zumba I have a fitbit so exercise calories are shown on it as I check before and after

I set mfp at -2lbs a week it said 1200 calories I eat 1200-1350 a day

My net calories for the last week were averaged at 620 a day

Tomorrow I need to up them as Im hungry really tired and not losing much weight

Ive 71lbs to lose,Ive lost 21.5lbs in 12 weeks

Im slightly confused on what i should eat,do I eat BMR or net.....How does my net get worked out is it set calories and exercise calories? Should I eat 1200 net calories so concentrate on that?

Many Thanks

keegannati

Based on what you've said I believe your net calories are too low. At that intake level your metabolism is going to be pretty slow as you aren't getting enough calories to properly fuel your body. I assume you are eating ~1200 cals and then burning off a bunch exercising? Start eating back what you burn working out, that should give your metabolism a boost.

sandown12

Based on what you've said I believe your net calories are too low. At that intake level your metabolism is going to be pretty slow as you aren't getting enough calories to properly fuel your body. I assume you are eating ~1200 cals and then burning off a bunch exercising? Start eating back what you burn working out, that should give your metabolism a boost.

Thanks Keegannati decided to make sure I eat a net of 1200 maybe more ,I have spent years thinking DONT EAT EXERCISE CALORIES so I will now

suziecue66

Eat about 15% less than your TDEE which is about 1900 calories and continue your normal exercises.

amy4586

I agree with Keegannati, I think you are not eating enough ( I know it's counter-intuitive) but your body needs fuel. Without it, we stall.

started at 1200 cals myself. Once, I added excercise my weight loss stopped. The last few weeks I have been eating 1500 cals +, which is very close to my BMR and I lost 4 pounds pretty quick. Also- the last two weeks I wasn't feeling great so I had only a few workouts.

ladyraven68

Based on what you've said I believe your net calories are too low. At that intake level your metabolism is going to be pretty slow as you aren't getting enough calories to properly fuel your body. I assume you are eating ~1200 cals and then burning off a bunch exercising? Start eating back what you burn working out, that should give your metabolism a boost.

Thanks Keegannati decided to make sure I eat a net of 1200 maybe more ,I have spent years thinking DONT EAT EXERCISE CALORIES so I will now

Rather than making it complicated and worrying about net, why not eat the same every day.

if you deduct 20% from your estimated TDEE you will get 1800 calories to eat every day and you can forget about the exercise calories.

Eating just 1200 is almost a 50% deficit which is too large.

sandown12

Eat about 15% less than your TDEE which is about 1900 calories and continue your normal exercises.

Gosh really ............

sandown12

Based on what you've said I believe your net calories are too low. At that intake level your metabolism is going to be pretty slow as you aren't getting enough calories to properly fuel your body. I assume you are eating ~1200 cals and then burning off a bunch exercising? Start eating back what you burn working out, that should give your metabolism a boost.

Thanks Keegannati decided to make sure I eat a net of 1200 maybe more ,I have spent years thinking DONT EAT EXERCISE CALORIES so I will now

Rather than making it complicated and worrying about net, why not eat the same every day.

if you deduct 20% from your estimated TDEE you will get 1800 calories to eat every day and you can forget about the exercise calories.

Eating just 1200 is almost a 50% deficit which is too large.

I will try this thanks x

suziecue66

Yeh try the 1800 if you think 1900 may be too high.