My calories per day needs to be higher

BSBgirl337

I just started on this site recently, and I exercise almost everyday. I was eating 1300-1400 calories a day before I joined this page. When I joined, it said 1200 was my goal, and then more if I exercised. So on my days off, I tried to stay at 1200, but I was really hungry. I was trying to be really good about logging my food, and eating what it tells me is just not enough. I think I should be eating about 1400 a day, and then a little more if I exercise. I try to listen to my body (or my stomach growling, lol). If I am on my way to the gym, and I'm already hungry, I need to eat before I go or I am not going to exercise to my fullest, and I get shaky etc. I also need to eat afterward to get my energy back. I don't mean full meals all these times, but I need something.

Anyone else feel the same? Is there a way to adjust my calories on here to be higher each day? I stopped logging this week because I got fed up with it and being hungry. It bothers me to enter them on here and be over. I was really trying to be consistent and follow this each day, and I think it would really help if my calorie goal was more realistic. Can anyone help?? Thanks!!!!

duuuuuuude1

My advice?

I know it's tough to admit eating and going over, but don't give up on logging it!

Even if you go over it is helpful. If you need to eat...EAT! Just be a little bit more aware of what you are eating.

I consistantly go over, and each time it's a learning experience for me because I log EVERYTHING. Even when I screw up, I'm making smarter choices about what I eat because of MyFitnessPal. If you stick to it, you will too.

Granted...I gained all 5 of my pounds back due to another very successful "Burrito Extravaganza Thursday," but that's not the point. The point is that, Burrito Extravaganza Thursday was indeed awesome, but when I poured on the cheese, it was lower fat/calorie cheese than I usually use. And that 1700 calorie pizza I would drive into my gullet in one sitting has turned into a 700 calorie one.

It takes years to develop the kind of eating habits we create for ourselves...you can't expect to go cold turkey (mmmm cold turkey) the next day and eat the calories they give you.

Stick with it! You can do it!

JoniBologna

Change your settings to lose 1lb/week. That should do the trick. 1200 calories is too low for 99% of people. I eat about 2000 cals a day and am losing. In the end, you need to find something that is sustainable for you long term. Extreme deficits are just the opposite of this.

ETA: You have to go into "goals" to do this.

wild_wild_life

What is your loss rate set to? It will give you more calories if you set it to a 1 lb/wk than a 2 lb/wk loss, for example. You can also manually set the calorie goal yourself, under "goals", I think.

HildeDanmark

1200 a day is hard for me, but I do it. If I want to eat more, I exercise more. I think if you up your calories you'll simply just lose less every week.

My fiance's calorie goal is 2200 a day. I am jealous!

ArtemisMoon

I don't follow the MFP settings at all. I set mine to at least my BMR which is over 300 more than what this website says I should eat. I am losing about 5 lbs a month doing it, too.

stanvoodoo

It is too hard to give advice when we can't see your diary. It might be more of what you are eating and less of how much you are eating.

So the only thing I can offer is make sure you are getting in LOTS of protein, water and fiber. Limiting processed/fast foods, fat, sodium and simple carbs.

Uping your exercise time and intensity when you can, staying above 1200 net calories everyday, unless under Drs orders.

I also recommend that you not only weight in once a week but also measure as you really need both to get a better picture of your results.

Happy to comment further if you open your diary!!!

Beat of Luck!!

shimila1101

When I first started it set me at 1300. That was too low for me. I didn't have energy and was starving all the time. This time around I bumped it up to 1550 and it's much better now and I'm still losing and I'm not hungry.

TeaBea

Set your weight loss goal to something that is manageable to you. Weight loss is not a race. So what if you don't lose as fast as someone else. This is about lifestyle changes.

That said, some foods give you more "bang for your calorie buck" than others. Protein, good fats, fiber, and complex carbohydrates all help keep you full. Swap out (more) processed food for their natural counterparts. The more natural ones have more nutrients.

bcmallwalker

Go to goals, scroll down and you will see at the bottom of the page the green button "change goals", click on that. it will take you to a page where you can change your fitness goals, including calorie goal per day. Check customize then the green "continue" button. The first thing it asks for is net calories consumed, Net Calories Consumed = Total Calories Consumed - Exercise Calories Burned. Figure out what you want that number to be and enter it. You will see that here you can also change other things. I hope that this helps you.

SammieGetsFit

If you click on My Home > Settings (on the far right) > Update diet/fitness profile, you can change your settings.

In addition to changing your weekly weight-loss goal, which another poster mentioned, you sound take a look at the question: "How would you describe your normal daily activities?"

The descriptions MFP gives there are VERY broad. It's not all about what type of work you do. If you are working out 3-5 times a week, you are at least "lightly active" if not more, depending on the type of workouts you're doing and how hard you're pushing yourself. A better set of descriptors is:

Sedentary - desk job and little to no exercise
Lightly Active - light exercise/sports 1-3 days/wk
Moderately Active - moderate exercise/sports 3-5 days/wk (****SIDE NOTE - even if you have a desk job most people fit right here when you workout 3-5 days a week)
Very Active - hard exercise/sports 6-7 days/wk
Extremely Active - hard daily exercise/sports & physical job or training

RoxyLDN

Yep! For me 1200 was a struggle. I rather do it slowly than trying to do something I know I won't be able to follow. So I increased my calorie intake to 1350 and I'm still losing weight.
However, I also started doing some strength training and I try to exercise everyday. I mostly eat the calories back, but not always 100%. I also go over sometimes (but I try not to).
If you are struggling with 1200, I'd suggest that you try to increase your calories a bit (to 0.5-1lb/week loss). Make good food choices and exercise, and see how it goes.
Good luck with this!

twiztc

ABOUT A WEEK AGO I WAS STRUGGLING. I log everything bad or good coz at the time i didnt know what was bad and what was good. im still learning. i have my diary open so when i hit a bump and ask for help ppl can see what i've been doing.
i was having a hard time sticking to the 1200 without feeling starving all the time, that and i wasn't seeing any weigh loss. thanks to the guys on here they pointed me in a better direction. im now eating tons of fruit and veg and not feeling hungry anymore. i am now having trouble getting my calories up to 1200!!

dwiebe85

where did you get this info?

sharoniballoni

Your feeling of fullness really will depend on what you're eating. Since your diary is not open, it's difficult to advise. However, imagine this: a mini York peppermint patty has about the same number of calories as two cups of steamed broccoli. So you need to find foods that have a high fullness factor (low cal, high fiber). Good luck!

Bobby_Clerici

I have faced similar challenges overreaching. It's human nature.
Just read up and follow the MFP recommendations; eat lean meats, low fat dairy, whole grains, nuts, fruits and veggies.
And go with 1 ln per week. Simple!
Read this: http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
Learn all you can.
Track your diet and exercises - again simple.
You will do fine - ALL IS POSSIBLE

WaxMama

I think if you put that you want to lose 2 pounds per week (the most MFP will allow) it automatically sets you at 1200 because that's the lowest any "healthy" person should be eating. You may need to bump it up. They set mine at 1200 as well and I changed it. Go under tools and figure our your BMR (this is how much energy you'd burn in a coma!) and eat at last that. Your body needs at least that many calories to supply enough energy to your organs so they can perform their basic functions. Hope this helps!

LANIECE1

GREAT ADVICE FROM EVERYONE, I THINK I LEARNED SOMETHING JUST READING

susannamarie

If you click on My Home > Settings (on the far right) > Update diet/fitness profile, you can change your settings.

In addition to changing your weekly weight-loss goal, which another poster mentioned, you sound take a look at the question: "How would you describe your normal daily activities?"

The descriptions MFP gives there are VERY broad. It's not all about what type of work you do. If you are working out 3-5 times a week, you are at least "lightly active" if not more, depending on the type of workouts you're doing and how hard you're pushing yourself. A better set of descriptors is:

Sedentary - desk job and little to no exercise
Lightly Active - light exercise/sports 1-3 days/wk
Moderately Active - moderate exercise/sports 3-5 days/wk (****SIDE NOTE - even if you have a desk job most people fit right here when you workout 3-5 days a week)
Very Active - hard exercise/sports 6-7 days/wk
Extremely Active - hard daily exercise/sports & physical job or training

Just be aware that if you're doing this (which is okay!) you shouldn't track/eat your exercise calories as well. Otherwise you're counting them twice.

Mindmovesbody

Check out the group eat more to weigh less on here. Don't be fooled by the name! It does not mean stuff your face and you will lose weight After all, we all got here somehow right! It means learning your BMR and TDEE. Knowing what those acronyms mean will be a valuable part of your weight loss journey! Check out the group, there is a wealth of informaiton there!!! You will thank me later :bigsmile:

kristyl_tift

I concur! You can adjust your desired weekly weight loss, which will allow for you to consume more calories! (It is great that you are listening to your body)

JoniBologna

I think if you up your calories you'll simply just lose less every week.

Not true at all.

BSBgirl337

THANK YOU so much for all the help!!! I had gone into settings before, but it would not let me manually change my calorie intake so I couldn't figure out what to do. Now I changed it to losing 1.5 pounds per week, and now my daily goal is 1470 before I exercise. That is great! It will give me enough for another snack, like crackers and Laughing Cow cheese, etc.

I guess my diary isn't open, and I didn't find that setting yet. I will look for that one next, lol! I am vegetarian, so on a typical day, I have Belvita for breakfast, a vegetarian Smart One meal for lunch, and then a Boca Burger or Morningstar Farms chicken product for dinner. My snacks are normally waffles, a Lean Pocket, an avocado, or crackers. Just to give you an idea.

Thanks so much for the help!