Please help me set my new calorie goals

LisaVld34

I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

I exercise three times per week.

Thanks!

yarwell

I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

Go to http://www.myfitnesspal.com/account/change_goals and put in a smaller target weight loss rate than you used last time. Or set a higher activity level if you used sedentary last time.

On days you exercise enter the exercise manually and the food intake goal will increase accordingly. Eat some or all of the extra, depending how sure you are about the calories burned calculation for the exercise.

What does http://www.myfitnesspal.com/tools/bmr-calculator give as your BMR ?

LisaVld34

I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

Go to http://www.myfitnesspal.com/account/change_goals and put in a smaller target weight loss rate than you used last time. Or set a higher activity level if you used sedentary last time.

On days you exercise enter the exercise manually and the food intake goal will increase accordingly. Eat some or all of the extra, depending how sure you are about the calories burned calculation for the exercise.

What does http://www.myfitnesspal.com/tools/bmr-calculator give as your BMR ?

Thank you, according to their calculator it says 1385.

Chari_Jan

I used this http://scoobysworkshop.com/calorie-calculator/ website to calculate my daily calorie intake. I exercise 5 - 6 days a week. I eat the same about of calories everyday regardless of exercise. I log my exercise with a 1 calorie burn just to keep myself accountable and to motivate my friends.

I have been doing this for almost 3 weeks now. I didn't weigh for the first 2 weeks but when I did...I had lost 2.6 pounds. Before making this change, I was starving on 1300 calories a day and not see any results on the scale.

I love having more freedom to eat and the results are awesome!!

Tristis

Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

joiselene

I thought this was an interesting article. After a long calorie deficit your body thinks you're in a state of famine and it adjusts to your calorie intake. Up your calorie goals and just benefit from exercise.
http://weightoftheevidence.blogspot.ca/2006/02/getting-calorie-intake-right-for.html

Helloitsdan

Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

Props!
=D

leannems

Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

I second this. I upped my calorie level based upon this article (a bit lower than the recommended level based upon fat2fitradio's statement about folks with a lot to lose) and am losing more inches, more weight, and feel more energetic.

LisaVld34

Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

My head is spinning I will have to read this a few times.

waldo56

As long as you are tracking all calories in/out, and your weight....

BMR = Calories In - Calories Out (exercise cals) - Net Change In Weight * 3500

It is automatically adjusted for any systemmic errors that you have with your tracking methodology.

To be more accurate, if you weight lift frequently drop out the calories from protein (subtract protein * 4 from calories in) as it is going to muscle maintenence and not your energy balance, thus you are overestimating your usable calorie intake, something that will cause problems as you get to a lower BF%.

bms34b

Coming from another direction completely and giving you way more reading material , I suggest reading the New Rules of Lifting for Women. I recently started this program after trying to stay within 1200-1400 calories per day and am LOVING it. Seriously. If you're at a plateau and looking for something new, give it a shot.

yarwell

Thank you, according to their calculator it says 1385.

Multiply that by 1.2 for sedentary job / living = 1662

subtract 250 for 0.5 lbs/week = 1412

on days where you exercise eat more, but not more than the calorie equivalent of exercise.