calorie intake

bluecrayonz

Hi, I'm 18 5"4 and 140 pounds. I originally began with a calorie goal of 1200 a day but recently have upped it to 1300 just because I felt like it would be easier to keep to. Now that I did that, I find myself struggling with 1300 and typically eat around 1500 a day. I go to the gym three times a week and I'm VERY active on those days. I'm considering raising my caloric intake to 1500 permanently but I still want to lose weight so I'm not sure if it's too high. However, i think changing my lifestyle and stopping to yo yo diet has sped up my metabolism so maybe my body could still lose weight on 1500 cal? I'd appreciate feedback, thanks

jadermary

A personal trainer friend of mine told me to go to http://www.bmi-calculator.net/bmr-calculator/
to figure out your BMR (to see how many calories you need to maintain your current weight)...then use the Harris Benedict Equation (linked below the BMR calculator on that website) multiply that # by your BMR...then for weight loss subtract 500-600 calories from that number. This is much safer and more effective than guessing. You definitely need to feed your body enough if you are active or else it can go into starvation mode.

bluecrayonz

thanks i just checked it out. If I did it with my activity level at moderately active which includes my exercise am i still supposed to eat back exercise calories?

jadermary

Don't eat back your calories because your activity level is already accounted for, but subtract that 500-600 from the total you got after you multiplied your Harris Benedict times your BMR. Hope that helps...I just started doing this a few weeks again and I feel SO much better. I was doing 1200-1300 and was feeling terrible. Now I eat 1650 calories and feel so much better and I am seeing results finally!

now_or_never13

If you are working out your calories and take your exercise into consideration you do not eat back exercise calories.

Find out your TDEE, take a cut off that (normally 10-20% depending on how close you are to goal).