What Should I Do Next?

SupremeCalamari
SupremeCalamari Posts: 5
edited December 2024 in Health and Weight Loss
So, I recently hit a plateau. I've decided I needed to consume more calories. I've lost 22 pounds since February 7th, and I have been doing the same thing the whole time since two weeks ago. I think it's time for a change.

So, I was reading about BMR, TDEE, etc., and it's getting a little overwhelming. If anyone could help me on what I should do, that would be awesome.

From fitnessfrog.com:

BMR - 1697
TDEE - 2630

Height - 5'9"
Weight - 143
Body fat - 15% (Not sure how accurate this is, as this was my percent at 145 pounds)
BMI - 22

I exercise 4-5 times a week. I do a spin class 3 times a week, twice at 5:30 AM, and the other at noon. I also lift weights, focusing on two muscle groups a day. I burn around 650-900 each of these days (Not including weight lifting)

I guess my questions are, 1) About how much should I eat a day?

2) Should I follow the MyFitnessPal app exactly? Or is it inaccurate at this point, since it says I should only consume 1420 a day?

Thanks for the help! If there's any other info you might need, let me know!

Replies

  • SupremeCalamari
    SupremeCalamari Posts: 5
    Bump. This board moves fast! Any help would be appreciated!
  • kdiamond
    kdiamond Posts: 3,329 Member
    What have you been eating? You sound like you're losing at a good rate. You're pretty close to your goal weight, I'm assuming. It is much harder to lose weight as you get closer, but resist the urge to drop calories. It just slows down your metabolism. Been there and done that. It takes a long time to undo.

    I'd probably bump your calories on exercise days, and leave them the same for non-exercise days. Start with 100 more daily (on exercise days).

    Make sure you give it a good 3 weeks to see if it helps.
  • zakkthebear
    zakkthebear Posts: 52 Member
    what do your macros look like? what is your target caloric intake?
  • SupremeCalamari
    SupremeCalamari Posts: 5
    What have you been eating? You sound like you're losing at a good rate. You're pretty close to your goal weight, I'm assuming. It is much harder to lose weight as you get closer, but resist the urge to drop calories. It just slows down your metabolism. Been there and done that. It takes a long time to undo.

    I'd probably bump your calories on exercise days, and leave them the same for non-exercise days. Start with 100 more daily (on exercise days).

    Make sure you give it a good 3 weeks to see if it helps.

    Yeah, i'm pretty happy about what i've lost so far! I usually eat a Clif Builder bar or just a regular Clif Bar before workouts. They're high in protein, so that helps. Usually fit peanut butter somewhere in the day and a protein shake after a workout.

    My other meals normally consists of some sort of protein and fruit. Sugar intake is normally bad for me. But fruit sugar can't be that bad, right?

    I'm fairly close to my weight goal. I think it's around 132-134, whichever puts me at an 8% body fat.

    And thanks for the advice! I'm slowly intaking more calories each day. Plus trying to fit in more protein.

    @zakkthebear - I don't know what macros are (for weight loss), and according to MyFitnessPal, it's 1400 for my caloric intake.
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