Eat More to Weigh Less

nharder1

After reading several articles on MFP, visiting several sites, and doing several calculators, it has come to my attention that I am not eating enough calories! This so explains how I have been feeling lately since really going at it hard core again. I was only eating 1200 calories a day and then not eating back my entire exercise calories. I have feeling super tired and sluggish. Also, I've plateaued rather quickly and haven't noticed any change. I didn't realize that I was even doing this! My TDEE is 2,119. My BMR is 1700 something (depending on what site I used). Some sites say less others say more. Either way, all the sites are suggesting I eat between 1600-1800. This is all before exercise as well.


So the reason for my post, What is everyone's take on this?
Eating 1200 calories is not working for me anymore and I am working out hard (running on stairmaster/treadmill and lifting at least 4-5 times a week).

SaffSaad

I started with 1200 and it wasn't enough at all. I used http://www.fat2fitradio.com/tools/ to work out my TDEE and RMR.

I workout 5-6 times a week, my RMR or BMR is about 1470, my TDEE with my current activity level is about 2360 - 15-20% if i want to lose weight that's about 1800 cal.

RunDoozer

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

nharder1

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

Schpanks!
I'm literally in a better mood already, knowing that I can eat more!

mghanie

You should definitely start eating more especially if you are feeling sluggish during the day, i agree you should try not to eat below your BMR.

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

zyxst

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

When MFP tells you to eat under your BMR, change your rate of loss per week to a lower number. I can't help with the fat. I don't worry about it.

nharder1

You should definitely start eating more especially if you are feeling sluggish during the day, i agree you should try not to eat below your BMR.

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

MFP told me 1200 and when I changed my ratio to a 1lb a week, it only increased to 1300.

cmriverside

1700-1800, maybe a couple hundred more if you exercise hard.

You will be much happier, healthier, and more likely to succeed in attaining your goals.

Do eet.

http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

reneeot

Losing weight at a painful rate. 1-2 lbs every 2 months. Just made the decision to eat more. Read about TDEE. So now eating based on TDEE/BMR. Its been 10 days. I won't weight til 15th. Actually eating about 400-500 calories more a day. See what happens!!:noway:

Dee_84

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

Your fat (carb, protein) limit will be adjusted to the calorie goal.
And going over your fat limit is not necessarily a bad thing. Just make sure most of your fat comes from healthy sources like nuts, avocado, olive oil, coconut oil and not from ice-cream, chips and french fries.

cmriverside

You should definitely start eating more especially if you are feeling sluggish during the day, i agree you should try not to eat below your BMR.

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

MFP told me 1200 and when I changed my ratio to a 1lb a week, it only increased to 1300.

[/quote]

When you raise your calorie goal, all your macros increase (including fat).

For the record, my fats ratio is 45% of daily calories. I have maintained my weight loss just fine with high fats. It's more about getting the number of calories dialed in.



*edit to fix quotes

xxvogue

I raised my calories just 3 days ago, and the scale is down 2 pounds (which I won't fully attribute to that, as a 2 pound fluctuation isn't unheard of). nevertheless, I feel better, and hungry again. I can eat a balanced diet, and bigger meals, and just feel good.

So let's hope I lose.

So, what I'm trying to say is bump

nharder1

Thanks for the input everyone. I just adjusted my numbers today and I weigh in on Sunday. I will be sure to keep you posted!

cmriverside

Thanks for the input everyone. I just adjusted my numbers today and I weigh in on Sunday. I will be sure to keep you posted!

Just give it a month at the higher cals before you make a judgement. Really, you may not want to weigh-in......sometimes (not always) there is temporary weight gain of a pound or two....

nharder1

Thanks for the input everyone. I just adjusted my numbers today and I weigh in on Sunday. I will be sure to keep you posted!

Just give it a month at the higher cals before you make a judgement. Really, you may not want to weigh-in......sometimes (not always) there is temporary weight gain of a pound or two....

We shall see! But I will keep that in mind.

Melo1966

I am still working on this myself after I crashed and burned on low cal. By upping I initially had a loss the first week then it stopped again but I have not gained so I am waiting a month out. Good luck to you.

RunDoozer

You should definitely start eating more especially if you are feeling sluggish during the day, i agree you should try not to eat below your BMR.

I would eat 1700. You don't really want to be eating under your BMR it's not healthy. TDEE- 20% is usually the rule. That puts you at 1700 so id get a more accurate grasp on both numbers and calculate it out.

What if MFP gives you a number to eat thats below your BMR? Also how can you eat that much calories without going over your fat limit for the day? I have trouble having within my fat limit everyday.

I personally don't like the way MFP calculates calories. It has a ton of people eating way too little. In my opinion. Then they find out they should be eating more and lose more weight.

MFP doesn't' include exercise so you should be eating those calories back. TDEE already accounts for your daily activity which is why it is a higher number. Also like someone else said when you up your calorie goal here it adjusts your fat intake also.

mghanie

After upping the calories how long after would you see results?

RunDoozer

From what I've been seeing you should give it a month or two. You may see immediate results you may not.

cmriverside

I personally don't like the way MFP calculates calories. It has a ton of people eating way too little. In my opinion. Then they find out they should be eating more and lose more weight.

MFP doesn't' include exercise so you should be eating those calories back. TDEE already accounts for your daily activity which is why it is a higher number. Also like someone else said when you up your calorie goal here it adjusts your fat intake also.

Garbage in -

MFP is a dumb tool. Put in an inaccurate Activity Level, and shoot for "2 pounds loss per week" when you have 25 pounds to lose, and yeah - you're gonna get some wonky numbers. Almost no one is "Sedentary". So if people are honest, they get better numbers. And eat exercise calories - this site is designed to work that way...which is why everyone should read first and act later.

janesmith1

Here's my take on it. I was originally at 1400 cals but only recently lowered it to 1200. The reason is that I was doing 900 a day walking hills. I would wind up eating 1600-1800 a day. So I just lowered it to 1200 and still eat around the same amt about 1500-1800 a day, depending on how many cals I burn. I would say anything under 1400 a day you'll lose weight but if you exercise you can eat 1500-1800 and still lose depending on your cal burns. Big burns upper end, smaller burns lower end of that spectrum. Hope this helps - this is my experience.

Bobby__Clerici

1700-1800, maybe a couple hundred more if you exercise hard.
You will be much happier, healthier, and more likely to succeed in attaining your goals.
Do eat.
http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

^^^^^^^^
THIS
:drinker:

KarenJean91

I was just about to post a topic like this. I NEVER believed in that, ever. Before the holidays i was strictly eating 1200 calories, did that for about 2 weeks, before Christmas... then totally went crazy for like 3 weeks of eating whatever i wanted, not counting calories.... just got home from the doctor, and guess what. I lost 0.5 pound. Just from eating more. Yeah it's only a half pound but i thought i was going to see at least a 5lb gain.... lol. i was obviously in starvation mode (idk if that's a myth or not, but it doesn't really seem like one anymore, to me) and my body was holding on to the fat. When i ate more it decided to let some go i guess.

iwantwow

hi..as recommended i visit the and it says that i should eat around 1700 calories..now from last 2 years i have been on 1200 calorie diet,exercise regularly bt not able to lose any weight..i need serious help in judging the fact whether i should go for this higher calorie option...i am afraid to eat too much...plzzz help

Melo1966

I was doing the low cal with success before joing MFP then crashed going too long term. Low cal should not be used for more than 90 days. I am glad these forums exist so I was able to educate to repair myself. My metabolism has greatly improved and I have alot more energy. I have my goal now set to maintain sedetary around 1,900 and then any exercise should now be my loss.

sandradev1

I started on 1200 cals lost a few pounds and then weight loss stopped. I found out about the Road Map and upped my calories to my TDEE less 20%. As others have said, it didn't happen straight away, but then the weight started to come off again at a steady pace.

The link to the road map to test out your BMR and TDEE and assess your calorie goal is:

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

Melo1966

hi..as recommended i visit the and it says that i should eat around 1700 calories..now from last 2 years i have been on 1200 calorie diet,exercise regularly bt not able to lose any weight..i need serious help in judging the fact whether i should go for this higher calorie option...i am afraid to eat too much...plzzz help

If you can't lose on 1,200 then why not go for 1,700? Try it. I was scared too I became affraid of food and was not hungry and not losing on net 1,000.

elisa123gal

What made me increase my calories was reading on the forums how the girls who do the 1200 like me....where stuck at that intake at maintenance because they ate too little and ruined their metabolisms..and they'd gain. I found it hard to eat only 1200 and the thought of a life of that would stink. So i changed..decided to eat more.

I'm into my second week of eating at 1650 and I lost 2 lbs..so the mfp setting losing at one pound a week..is working for me. And i love that when i exercise i can eat those calories too.

nharder1

Wow. I am glad that I am not the only one that has this issue. I mean yeah, at first it worked. Just as it has appeared to do for everyone else at first. But after we adjust, it just doesn't cut it anymore.
Today was my first full day at 1,600. I feel great, I'm not having the 2 PM crash or the 12PM aggressive hunger pains. I brought plenty of food for the day and i had a very filling, but calorie sensible lunch. I plan to eat a small dinner because tonight is a gym night. But overall, I feel very energized and in a great mood!
Thanks for the input everyone! I do agree though, that the MFP calculator needs some updating.

sandradev1

Wow. I am glad that I am not the only one that has this issue. I mean yeah, at first it worked. Just as it has appeared to do for everyone else at first. But after we adjust, it just doesn't cut it anymore.
Today was my first full day at 1,600. I feel great, I'm not having the 2 PM crash or the 12PM aggressive hunger pains. I brought plenty of food for the day and i had a very filling, but calorie sensible lunch. I plan to eat a small dinner because tonight is a gym night. But overall, I feel very energized and in a great mood!
Thanks for the input everyone! I do agree though, that the MFP calculator needs some updating.

Well done, and as you say, as the weight and body fat reduces we need to re-assess again, usually every 5lbs loss is suggested.

The thing I like best is that 'when' I get to my goal and want to maintain I won't have to change too much to increase up to my TDEE. This is why I feel it is more sustainable, as if my calories were at 1200 and I had to jump up to maintenance, it would mean a whole diet change to get my diary that high and therefore likely to put my off course again very quickly.

nharder1

So, it's official.
I have been eating an increased calorie regimen for one whole day. I went from 1,200 calories a day on Wednesday afternoon to 1,600. I have been feeling WONDERFUL. I continued about my normal routine, eating my now more filling meals and continued exercise. I stepped on the scale this morning just to appease myself, and to my surprise, I had lost an entire pound! I had been eating 1,200 calories since the beginning of the year and had plateaued so quickly. I was happy to see the break happen as soon as it did!
Thanks for the support.