I've noticed women who have high cal diets...how?

Redhedshred

How are you losing weight eating 1700 to 2100 cals a day? I mean not that I'm jealous or anything:sad:

cbtyler1

Working out tons and eating to match your activity will make your metabolism soar. I found out the hard way

LaMujerMasBonitaDelMundo

It depends on your weight, height and muscularity or in other words your BMR. BMR (basal metaboic rate) is the rate our body burns calories when you lie on bed for 24 straight hours and is minimum amount of calories required for the body to function. I find that MFP calorie settings are very low and more than 90% of women all over the world have BMR rates higher than 1200. Even for a 5'2, 125lb. like me, my BMR is at 1330+ calories.

To really know the amount of calories to eat to lose weight, first determine your BMR then your TDEE (total daily energy expenditure) and from there eat in between those two numbers. However this doesn't apply for people who are severely overweight to obese in which the case, they should determine the BMR and TDEE using their goal body weight.

Bwandls

I have a net calorie goal of 1200, but I eat 1700+ calories a day on average. BUT, I burn at least 500+ a day in order to keep my net calorie total at 1200.

I lost 33 lbs so far doing this, and it came off at a healthy pace and has stayed off for over a year, and I'm still going strong.

Exercise + a balanced diet are really all you need to lose weight. If you feel deprived at 1200 calories, and your not loosing much weight, eat more and exercise more and I guarantee you'll get results.

geekyjock76

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

Jessb1985

There is also a group here eat more to weight less. I eat about 1700 cals a day and love it!
Have a go at this calculator for your TDEE and BMR. The idea is to eat above your BMR and below your TDEE
http://scoobysworkshop.com/calorie-calculator/

Good luck

lovechicagobears

My size. I can eat 1800 calories per day and lose weight. Heck, sometimes I eat 2000.

That will change once I'm smaller, of course.

dhakiyya

It's not just people with a lot to lose.... my BMR is about 1350 and my TDEE is 1800-1900. I'm currently at a weight that's right for me, and 23% body fat which is in the healthy range, and I'm trying to reduce body fat percentage a little and increase lean body mass, so I'm eating 1570 cals on deficit days (for fat loss) and 2150 cals on surplus days (for gaining lean body mass).

It's not only possible to still lose weight while eating a higher number of calories, it's actually healthier and more sustainable, i.e. you're more likely to be able to keep the fat off long term. Most women think that they can only succeed if they cut their calories super low... this is bad advice and frequently results in failure to stick to the diet because of feeling constantly hungry, and suffering side effects from eating too little like lack of energy etc, and it frequently leads to rebound fat gain. Aiming to lose more slowly, yet keep it off FOR LIFE is a far, far better strategy. Aiming to lose fat and improve health and body composition by doing more exercise while eating properly to sustain your body and fuel the exercise you're doing, but still eating a little less than you burn off so you can lose fat slowly and sustainably, leads to a fast metabolism (the kind that you're jealous of right? Well you can have a fast metabolism too, if you do this right)

Look up a thread that has "in place of a road map" in the title - I don't have the link or remember the exact title, but I'm hoping someone has the link and will post it on here, because that gives you detailed instructions for how to calculate your BMR (how many calories you need to sustain your body) and your TDEE (total number of calories you burn each day, i.e. BMR + exercise/activity calories) and you basically eat a number of calories that's higher than your BMR but lower than your TDEE, and you can lose weight fat and sustainably, without feeling like you're torturing yourself, and you're more likely to be able to keep it off in the long term, and keep your metabolism fast and end up with better body composition.

AntWrig

My size. I can eat 1800 calories per day and lose weight. Heck, sometimes I eat 2000.

That will change once I'm smaller, of course.

You will be able to eat more.

livingdeadlifter

Lifting heavy weights, and eating quality calories.

LaMujerMasBonitaDelMundo

My size. I can eat 1800 calories per day and lose weight. Heck, sometimes I eat 2000.

That will change once I'm smaller, of course.

My daily calorie goal is 1700 not counting exercise and yet I still lose weight even if I'm just maintaining right now. I'm just 5'2, 56kg (124 lbs.) and almost 34 years old.

Note; my ticker is very old & the last time i updated it was when I went down 53 kg last Feb 2012

Natihilator

For me, I still struggle to eat less at times. I'm kind of lazy with tracking extra bites here and there, and my weight loss may be slower than it is for others, but as long as the scale numbers and inches are going down, and I don't feel deprived or like I'm "dieting", I'm cool with it :drinker:

Sarauk2sf

I lose on 2,000. I strength train. That's it really. Decent LBM helps.

AntWrig

I lose on 2,000. I strength train. That's it really. Decent LBM helps.

Epic!

Sparlingo

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

There ya go!

Although, apparently I should follow my own advice. My BMR is 1453, but if I set that as my MFP goal (and of course, that's the minimum you should eat in the "eat more" plan) I would only lose 0.4 lbs/week... at the edge of an obese BMI, I find it hard to believe that the most I can safely lose is 0.4 lbs/week. So apparently I should re-read the link myself.

jereneyz

I always thought that I had to starve myself in order to lose weight. However, after many many years of failed attempts, I thought I'd give the "Eat more to weigh less" method a try. It is surprisingly good. I feel much better because I'm never starving, I have much more energy when I exercise, and I feel like this can finally be a permanent change in my life. My prior diets were severely restrictive, and can never be maintained for more than 8 weeks. Currently, I exercise about 600-800 cals 6 times a week. I eat about 1800. I maintain my daily intake at about 1000-1200 effective cal. It is important to note that the quality of calories matter. Instead of wasting calories on fried food, processed sugary stuff, white bread, spend it on raw almonds, fruits, vegetables, fish, greek yogurt. Not all calories are created equal. Granted, my weight loss is not significant, however I've already lost 5% body fat and counting.

cm99camper

I weigh over 350 lbs... my body needs around 2 990 per day just to function. So I take off 500 cal to lose 1 lb.week, 1 000 cal to lose 2 lbs/week.

So right now I'm eating roughly 1 990 cal/day.

HOWEVER, once I'm smaller that number will change!

AnnabellKE

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

Exactly. That's me right there

AnnaVee84

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

Exactly. That's me right there

Me too! Glad we're friends Annabell haha! :bigsmile:
I started off at 1200 but then "In place of a road map" guidelines and the nutrition guide in the New Rules of Lifting for Women helped me figure out a new plan and so upped my cals to 1650-1900. I love food!!!! :drinker:

KarenJanine

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

^This.

I learned with the help of the EM2WL group. The IPOARM group also offers advice on the same principles. I can lose fat while eating around 2500 as long as I weight train regularly and do some cardio (mostly just cycling and walking).

Oishii

I can eat 2400kcal + exercise calories to maintain and 2400kcal + no exercise calories to lose IF I am in my normal routine as a teacher. Right now I weigh about 130lb (5'5") but this is also true for me at lower weights.

I don't strength train (yet) or do very much intentional cardio, but I don't have a car and my fitbit normally shows a TDEE of 2100 or more. If I eat only my fitbit calories, I lose weight, so I think their are other elements too, such as just being a wriggly person, or perhaps some over-estimating of calories.

One of the best things about finding I can eat so much has been ending up friends with other women who eat, many of whom are very cool and very educated about exercise and nutrition :drinker:

juvinurse

Have a go at this calculator for your TDEE and BMR. The idea is to eat above your BMR and below your TDEE
http://scoobysworkshop.com/calorie-calculator/

Thank you for this link. I placed it in my favorites.

HeidiMightyRawr

I'm losing on 2400 (that's inclusive of exercise, not net) I'm 5'8 and 151lbs.

I have a fairly active job, where I'm on my feet literally all day. That certainly helps, and burns more daily calories than say a desk job would. I also workout at the gym 4-5 times a week, lifting weights, approx 40-75 minutes each time. Compound exercises burn more than isolation exercises as they involve your whole body. Also, when you build up more muscle mass over time (which I've done) the amount of calories you burn at rest increases - this is one reason why men generally can eat more than women / have higher calorie burns at rest.

dad106

By retaining my lean muscle mass.

I can eat like a horse, aren't even trying to actively lose right now and lost another 3 pounds or so.

pkdarlin

Bump

nellyett

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

Yep that's me too!! check out EM2WL on this site and read the info on their board.

I'm 5'5", 40 yrs old, 132 lbs and eat on average about 1800 cals per day. I don't kill myself at the gym either. I lift heavy 3 x per week, run 2-3 x per week either doing intervals or a longer run of 5-7 kms.

Edit to add: I had inadvertently been doing a 'reset' over the month of December and was averaging about 2100 cals per day. I only gained a lb and the last week have lost that plus an additional 2 lbs. I am thrilled to say that it really works! pack some patience and trust the process :):)

StephieWillcox

I love how EM2WL took over

But seriously... please use the calculators to work out your BMR & TDEE

I thought I was relatively sedentary... my TDEE is 2300 - 2600... no wonder I was destroying myself eating 1200 a day.

Now I eat at least 1800 and am happily losing weight and size!

denezy

Same as others.

I am 5'9", started at 220 lbs and currently 197. I work out 4-5 days a week for at least an hour because I love it.

BMR: 1450
TDEE: 2297

I generally aim for 1800 per day but usually have at least one day a week over 2000. I have been consistently losing 1-2 lbs per week and feeling amazing. I feel sorry for people who feel like they can't eat pork belly and prime rib. Sometimes at the same time.

There are so many better ways to do this than to starve yourself.

LorinaLynn

I'm 5'5, 40 years old and around 132 pounds. Through formulas and trial and error, I've found my TDEE is about 2300 calories when I'm exercising regularly (typically lifting 3x a week and running 2-3x a week). I'm not looking to lose any more, but if I were, I know that around 2000 is a good amount for me to lose about a half pound a week. At my size, I shouldn't aim to lose any more than that a week.

PetulantOne

1. They know what their actual TDEE is through experience or prediction formulas.
2. They do some form of regular exercise such as cardio, strength-training, or both which raises TDEE.
3. They understand there is a limit to how much fat mass that can be oxidized in one day thus choose a suitable deficit.
4. They eat the maximum amount of calories for steady fat loss instead of eating the minimum.

Every bit of this.

NCchar130

I love how EM2WL took over

But seriously... please use the calculators to work out your BMR & TDEE

I thought I was relatively sedentary... my TDEE is 2300 - 2600... no wonder I was destroying myself eating 1200 a day.

Now I eat at least 1800 and am happily losing weight and size!

This is me too. I couldn't figure out at first why I lost weight faster than the 1 lb/week I had things set to on MFP until I really educated myself on TDEE. Mine is higher than the calculators say. I eat back exercise calories most of the time which means most days since July, I have eaten between 1600 and 2300 calories.