Over 200 Pounds But Eating Over 2000 Calories Daily?

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alexiaans
alexiaans Posts: 113 Member
edited January 11 in Food and Nutrition
I am looking to lose fat and replace it with lean muscle mass. Typically in the past when I had weight to lose, I would drop my caloric intake to 1200 to 1400 calories a day along with excercise. I've been successful in losing weight using this method.

Based on the research I've found however, the daily caloric intake for a woman should be 10 to 12 calories per pound of weight: "You want to take in enough calories so you can lose fat and still have energy for your workouts. To determine this number, multiply your current weight by 10-12 calories. (If you're 120lbs., this would be 1200-1440 calories.) For most women, this will translate to 1200 to 1700 calories a day, and will show you the perfect range for fat loss." (www.bodybuilding.com)

I currently weight 212. At 10 calories per pound, that equals 2,120 calories a day!

Has anyone been successful (or know of anyone who has been successful) at losing weight at that calorie level; specifically someone who was over 200 pounds? I'm skeptical because its way over the 1200 to 1700 number "most women" would fall into. Should I remove some calories based on that fact?

For reference, I work out 5 to 6 days a week (3 to 4 days weight training and 3 to 4 days cardio). I still have loads of energy to complete my workouts (but I'm an energy ball anyway). I am 5'9.

Thanks!

Replies

  • olDave
    olDave Posts: 557 Member
    I trust MFP's evaluation and caloric suggestions. They are proven day after day. Just read the Success Stories threads.

    If you're in a hurry (more than a pound/week), don't bother with MFP...you'll get discouraged and look for something else.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    All of those calculations are based on average sized people. When you get to either end of the scale the numbers start to get skewed. Even things like BMR, TDEE, BMI are based on averages. When you get outside that realm you have to use it with a grain of salt. It may take 10 to 12 calories per pound of lean body mass but if you are overweight you're feeding a large proportion of fat as well that doesn't need to be fed.
  • cnlargent
    cnlargent Posts: 199 Member
    Have you figured out your TDEE? For your activity level, it doesnt seem absurd that it is reccomending over 2000 calories daily, but I would think that is for maintenance and not losing weight.
  • alexiaans
    alexiaans Posts: 113 Member
    Thanks everyone. I've lost weight on MFP before and using the same 1200 to 1400 caloric intake I always had. But I am willing to try something new though. I have not figured TDEE but will definitely look into that as well.

    @Mokey YES! I'm thinking...most of those calories would be feeding my fat because my BMI is high! lol
  • weird_me2
    weird_me2 Posts: 716 Member
    Thanks everyone. I've lost weight on MFP before and using the same 1200 to 1400 caloric intake I always had. But I am willing to try something new though. I have not figured TDEE but will definitely look into that as well.

    @Mokey YES! I'm thinking...most of those calories would be feeding my fat because my BMI is high! lol

    Actually, most of those calories would be feeding your LBM if you have a decent amount and are working out. I average about 2400 calories per day and am losing just fine. I'm also maintaining my LBM, which is a must for me. I don't lose nearly as quickly as I could (in the past I've dropped 40 lbs in 2 1/2 months), but I'm satisfied with what I'm eating, I'm not going hungry, I have plenty of energy to work out and lift weights, and I have enough calorie room for the healthy stuff and for plenty of junk, too. Eating this many calories, I truly feel like I am happy eating this way forever, which is the end goal. So what if you can lose 25 lbs in 2 months if in 6 months you have gained it back? I'd rather lose 25 lbs in 6 months and still have it be off in a year AND have enjoyed myself along the way!
  • alexiaans
    alexiaans Posts: 113 Member
    Well said @weird_me2!
  • steph1278
    steph1278 Posts: 483 Member
    I eat around 2100 per day and lose consistantly. I am 5'11" and currently 218 pounds.
  • alexiaans
    alexiaans Posts: 113 Member
    And it looks like you've had great results too! About how many pounds do you loose per week (or however often you weigh)?
  • steph1278
    steph1278 Posts: 483 Member
    I kind of fell off track over the holidays and gained some weight back, but since I re-committed Jan 1, I have lost 11 pounds so an average of 3.6 pounds per week. I know it will slow down eventually and am ok with that. I would rather lose slowly and be able to enjoy the things that I love than starve and be miserable.
  • alexiaans
    alexiaans Posts: 113 Member
    Now should I eat back calories that I burn working out as well?
  • steph1278
    steph1278 Posts: 483 Member
    I don't eat back my exercise calories generally unless I have a really strenuous workout and am hungry. I wear a Body Media Fit, which tells me that I burn anywhere from 2600-3000 calories per day depending on my exercise. Eating at 2100 keeps my deficit at 500-900 calories.
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