calorie question.

lilteeraw

Hello! Just need opinions
I'm 18 5'3 and weigh approx 111 pounds
I eat 1400-1600 calories a day and I hike 5-6 days a week.
I burn at least 600 calories from exercise.
Am I eating.enough calories?

Chief_Rocka

No, you should be trying to gain weight.

drmerc

No, you should be trying to gain weight.

This, you should probably add at least 1000 calories to your intake

Yaya1976

I agree. You need to eat more.


Created by MyFitnessPal.com - Free Calorie Counter

JezzD1

Good question I have a similar one

Normally I eat at least 1200 cals but if I burn 500 then my net is around 700 not healthy. So should I try to do 1700 that way after the 500 burn I am netting 1200? I am 24yrs 5'3 173lbs and am trying to get to 135lbs.

I put this in my goals for MFP and it states that I will only lose .4lbs a week doing this I was trying to lose at least 1lb a week. What should I do?? =(

ironanimal

Not to be mean, but you look a little underweight.

RyanWilson1993

You should go on a bulk I'd suggest eating 1790 calories a day and add 200 calories on training days

lilteeraw

I've been trying to up my calories but its hard. I find myself satisfied and full by the end of the day and I still max out at 1600 Cal's even when eating nuts.and avocados which are high Cal foods

ironanimal

I've been trying to up my calories but its hard. I find myself satisfied and full by the end of the day and I still max out at 1600 Cal's even when eating nuts.and avocados which are high Cal foods

What do you drink in a normal day? Do you snack between meals?

lilteeraw

I drink lots of water and sometimes vitamin water and I do snack throughout the day

rachf2013

Good question I have a similar one

Normally I eat at least 1200 cals but if I burn 500 then my net is around 700 not healthy. So should I try to do 1700 that way after the 500 burn I am netting 1200? I am 24yrs 5'3 173lbs and am trying to get to 135lbs.

I put this in my goals for MFP and it states that I will only lose .4lbs a week doing this I was trying to lose at least 1lb a week. What should I do?? =(

Yes, eat back your exercise calories. There are a lot of messages on this, so just look it up if you want more info

ChristyRunStarr

No, you should be eating more.

Check it out: http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

You can get more calories from good foods and snacks, you just need to think about it more(I don't mean that in a mean way, I mean maybe think outside the box) Have a banana with peanut butter for a snack, have oatmeal with peanut butter and fruit for breakfast. Have full calorie/fat chicken, salad dressings, ect. Also, how is your protein?

AlanStayFit

What is your protein intake goal? If you have a deficit in protein intake you could be burning fat and breaking down muscle for energy. At your age and level of activity you should be taking in about 80 -100 grams of protein per day to maintain lean weight. Approximately 30-40 to per meal that the body absorb at a time.

ironanimal

I drink lots of water and sometimes vitamin water and I do snack throughout the day

Any dietary restrictions? Milk is very good for you and could help you bump the number up a bit.

funforsports

What is your goal? I hope that it is not to lose more weight. Do you want to gain muscle? Maintain the weight you have?

lilteeraw

I eat eggs throughout the day and have a quest protein bar everyday. I try to get protein as much as.possible
And.I'm not a.big fan of milk:/

lilteeraw

My goal is to maintain and gain muscle but lose fat

ironanimal

My goal is to maintain and gain muscle but lose fat

Okay, for women especially that approach is a long process, but if you can stick with it you will see results; albeit slowly.

What exercise do you do? If you're doing a lot of cardio, reign it in until you can get your calories up some more - probably to the 2000 cal a day range. Try and add 100 calories a day, each week. Extra portion of meat, a handful of nuts - whatever. If you feel like you're gaining fat, add some more cardio back in.

lilteeraw

I'll do some strength training 2-4 days a week and usually hike 5-6 days a week

pamelak5

I see that you eat a ton of egg beaters every day, which might be filling you up and keeping you from other nutritious foods (diversity is key). Whole hard boiled eggs are a great snack, and egg yolks are loaded with B vitamins.

ironanimal

I'll do some strength training 2-4 days a week and usually hike 5-6 days a week

Form a consistent strength programme you can stick to. Most will recommend Stronglifts if you have access to a gym, and so would I, but if not it will require some more planning and research. The key thing is it needs to be progressive and something you can stick to.

Hiking = good IMO. Makes much more sense than running on the spot. But, if you find you're not building muscle as you like, you might need to cut 1 or 2 days or increase calories further.

Best of luck

lilteeraw

Thanks!