do i eat enough calories?

beckieboomoo

So when i joined the site it told me to eat 1230 calories each day, i try to keep to that but am normally in between 1200 and 1230, i got an exercise bike after Xmas, i started doing 40 mins 5 days a week at a steady rate, now i do 3 lots of 20 mins as fast as i can each day for 5 days,so i lose around 1100 calories each day. so am just wondering should i stick to this amount of calories or eat more?

RaineyLaney

Are you recording your bike riding on the exercise link? If you are, then MFP will change your calorie goal.. to make up for the calories you are burning.

beckieboomoo

yeah i do record it but i though the point in exercising and loosing weight was work off more calories than you eat?

itsjustdawn

Have you considered calculating your BMR and eating at a healthier calorie goal?

bathsheba_c

What is your BMR? You should be eating at least that every day. If you burn a large number of calories through exercise, you could very well be under-eating. Lots of people here experience either ravenous hunger or poorer fitness if they do not eat back at least the majority of their exercise calories.

Lisah8969

What do you have your goal set at to lose in a week? I would put it at 1.5 or 1 pound a week. That should give you more calories. Also what are you using to determine that you are burning 1,100 calories a day? You say you are using a bike for 60 minutes a day. Unless your stationary bike is on the most difficult setting and you are truly pushing really hard for those three 20 minute sessions, I would doubt you are burning that many calories. Try getting a HRM for a more accurate count.

Good luck!

deksgrl

yeah i do record it but i though the point in exercising and loosing weight was work off more calories than you eat?

MFP sets your calories and assumes you will do no exercise, when you do exercise, you need to eat more for fuel, that is why it changes your daily goal number when you log your exercise.

johnwbaxter2

I'm about 99% sure the 1200 daily = 1200 net calories, meaning after factoring in food + calories burned, you should be at 1,200.

(as in, if i burn ~800 calories doing insanity, I should eat 2,000)

beckieboomoo

my goal is set at 2lb a week and i have my exercise bike on hardest setting and push my body to its limit but its also because of my weight that i lose so much as each 20 mins i will loose 370 calories. and i have no idea what my BMR is. I use to be on weight watchers and dono exercise and i would loose around 2 lb a week but then put it back on after coming off weight watches so rather than dieting am changing my lifestyle to keep the pounds off . So i want to lose weight but healthy so the pounds keep off

deksgrl

If you have 75+ lbs to lose 2 lbs/week is ideal,
If you have 40-75 lbs to lose 1.5 lbs/week is ideal,
If you have 25-40 lbs to lose 1 lbs/week is ideal,
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal, and
If you have less than 15 lbs to lose 0.5 lbs/week is ideal.

I recommend that you set your goal to lose 1.5 pounds per week. Then, as you can see, as you lose weight, you need to adjust your calories accordingly.

itsjustdawn

my goal is set at 2lb a week and i have my exercise bike on hardest setting and push my body to its limit but its also because of my weight that i lose so much as each 20 mins i will loose 370 calories. and i have no idea what my BMR is. I use to be on weight watchers and dono exercise and i would loose around 2 lb a week but then put it back on after coming off weight watches so rather than dieting am changing my lifestyle to keep the pounds off . So i want to lose weight but healthy so the pounds keep off

Then I would highly recommend calculating your BMR and eating at that calorie goal.

deksgrl

BMR is the minimum of what you should eat. That is the threshold of what your body needs just to operate if you never even got out of bed.

beckieboomoo

working out how many calories i should eat by BMR is lower than calorie goal MFP recommended me

deksgrl

BMR - Basal Metabolic Rate - this is the amount of calories they would feed you in a coma just to keep your organs, brain, breathing functioning.

TDEE - Total Daily Energy Expenditure - this is your BMR plus everything you need to fuel all of your activity, getting up, moving around, walking from the couch to the kitchen, going to your car to go to work, exercise, cleaning, everything you do in a day.

You need to eat more than BMR, but less than TDEE.

In general, people should never eat only BMR or less, unless directed by a doctor, if they are very obese, or have some condition which warrants that, for a time. Eating at BMR will slow down your metabolism, and this is not what you want to do when you are trying to burn more calories and lose weight.

MFP will figure out an estimated TDEE for you, but then to get your calorie goal, it simply subtracts a certain number of calories based on how many pounds a week you tell it you want to lose, but to a minimum of 1200. It completely ignores your BMR in doing so.

For example, say your TDEE is 2,200. You tell MFP you want to lose 2 pounds per week. It subtracts 1,000 calories a day and tells you to eat 1,200. Even if your BMR is 1,400. Now if you are a person who exercises and you eat your 1,200 and you earn 200-300 calories for that activity, now you are eating 1400-1500, which is still just barely over BMR.

itsjustdawn

BMR - Basal Metabolic Rate - this is the amount of calories they would feed you in a coma just to keep your organs, brain, breathing functioning.

TDEE - Total Daily Energy Expenditure - this is your BMR plus everything you need to fuel all of your activity, getting up, moving around, walking from the couch to the kitchen, going to your car to go to work, exercise, cleaning, everything you do in a day.

You need to eat more than BMR, but less than TDEE.

In general, people should never eat only BMR or less, unless directed by a doctor, if they are very obese, or have some condition which warrants that, for a time. Eating at BMR will slow down your metabolism, and this is not what you want to do when you are trying to burn more calories and lose weight.

MFP will figure out an estimated TDEE for you, but then to get your calorie goal, it simply subtracts a certain number of calories based on how many pounds a week you tell it you want to lose, but to a minimum of 1200. It completely ignores your BMR in doing so.

For example, say your TDEE is 2,200. You tell MFP you want to lose 2 pounds per week. It subtracts 1,000 calories a day and tells you to eat 1,200. Even if your BMR is 1,400. Now if you are a person who exercises and you eat your 1,200 and you earn 200-300 calories for that activity, now you are eating 1400-1500, which is still just barely over BMR.

And this is why I am hosting a 30 day challenge to teach people to eat at this calorie goal instead of starving themselves at 1200 :P

beckieboomoo

the thing is if i do have 1200 calories 9 out of 10 times am not hungry when i go to bed or after meals

jesz124

So, let me get this right, i'm not sure if I read it right? You eat 1200 or less a day and burn off 1100 through cycling a day? Please please tell me I read it wrong and you are not trying to survive by netting 100 calories a day.....

sandradev1

the thing is if i do have 1200 calories 9 out of 10 times am not hungry when i go to bed or after meals

Hi there,

In your earlier post you indicated that you had lost weight with WW but that you had put it back on when you stopped going. You also said that you wanted to lose weight healthily this time, I assume in order that it will stay off this time.

Therefore in order to fulfil your own wishes, I suggest that you listen to the information above and find out your BMR and TDEE numbers and ensure that you eat at a calorie level between these two numbers.

This may result in a slower weight loss, but will be a much healthier one and long term you will feel much happier.

Good luck:flowerforyou:

Edited to ADD -- your need to NET at least your BMR after exercise has been taken into account.

beckieboomoo

some days my net can vary normally my next is around 500 . so i need to get my next up to or more than 1200? and i worked out my BMR and it said to be able to loose weight i need to eat around 1220 calories and i will go look up my TDEE now

beckieboomoo

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

jesz124

some days my net can vary normally my next is around 500 . so i need to get my next up to or more than 1200? and i worked out my BMR and it said to be able to loose weight i need to eat around 1220 calories and i will go look up my TDEE now

Honestly if I was you I would bin all ideas of eating at 1200 a day. It's ok while your enthusiastic about weight loss, but after a few months believe me it takes its toll, especially when you are exercising a lot. I would do like you said, and read into your TDEE. Get your head around the figures, and shoot for a 20% reduction from your TDEE. That's easily sustainable, and much easier to stick with longer term.

Davina_JH

BMR - Basal Metabolic Rate - this is the amount of calories they would feed you in a coma just to keep your organs, brain, breathing functioning.

TDEE - Total Daily Energy Expenditure - this is your BMR plus everything you need to fuel all of your activity, getting up, moving around, walking from the couch to the kitchen, going to your car to go to work, exercise, cleaning, everything you do in a day.

You need to eat more than BMR, but less than TDEE.

In general, people should never eat only BMR or less, unless directed by a doctor, if they are very obese, or have some condition which warrants that, for a time. Eating at BMR will slow down your metabolism, and this is not what you want to do when you are trying to burn more calories and lose weight.

MFP will figure out an estimated TDEE for you, but then to get your calorie goal, it simply subtracts a certain number of calories based on how many pounds a week you tell it you want to lose, but to a minimum of 1200. It completely ignores your BMR in doing so.

For example, say your TDEE is 2,200. You tell MFP you want to lose 2 pounds per week. It subtracts 1,000 calories a day and tells you to eat 1,200. Even if your BMR is 1,400. Now if you are a person who exercises and you eat your 1,200 and you earn 200-300 calories for that activity, now you are eating 1400-1500, which is still just barely over BMR.

And this is why I am hosting a 30 day challenge to teach people to eat at this calorie goal instead of starving themselves at 1200 :P

What's the challenge?

deksgrl

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

Yes, your TDEE is also called "maintenance calories" because that is the level you would maintain weight.

2656 x 20% = 531 and 2656 - 531 = 2125.

So, if you ate about 2000 calories a day, that would be a healthy range.

Now, since you have been eating a lot less than that, you might say it is hard to eat that much. You will need to find some healthy calorie dense foods. Eat full fat dairy, not low fat. Avocados. Nuts & seeds. Peanut butter.

pm_rose

I'm trying to figure this out too. TDEE is set by MFP. Correct? But it subtacts those calories from your BMR Correct? So, if I understand this correctly, you should add the calories back in and stay below the total correct?

BMR+TDEE=Total calories to maintain.

To lose you must eat above your BMR but below your TDEE. Is this right? Thanks in advance.

beckieboomoo

okay doeky thankyou for helping me everyone, never really been good with calorie counting or how to work out how much i should be having, so your replies have been a really helpful

fbmandy55

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

Yes, your TDEE is also called "maintenance calories" because that is the level you would maintain weight.

2656 x 20% = 531 and 2656 - 531 = 2125.

So, if you ate about 2000 calories a day, that would be a healthy range.

Now, since you have been eating a lot less than that, you might say it is hard to eat that much. You will need to find some healthy calorie dense foods. Eat full fat dairy, not low fat. Avocados. Nuts & seeds. Peanut butter.

Yep, eat around 2000. Using this method you do NOT eat back exercise calories. I eat the same and it works wonderfully for me!!

beckieboomoo

that sounds alot easier ha. When i first joined i was like what the hell is net calories :L

deksgrl

I'm trying to figure this out too. TDEE is set by MFP. Correct? But it subtacts those calories from your BMR Correct? So, if I understand this correctly, you should add the calories back in and stay below the total correct?

BMR+TDEE=Total calories to maintain.

To lose you must eat above your BMR but below your TDEE. Is this right? Thanks in advance.

If you use MFP method, then when you exercise, it adds more calories for you to eat to fuel it.

If you use the TDEE - a percentage method, then you would not eat exercise calories.

jaymek92

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

Yes, your TDEE is also called "maintenance calories" because that is the level you would maintain weight.

2656 x 20% = 531 and 2656 - 531 = 2125.

So, if you ate about 2000 calories a day, that would be a healthy range.

Now, since you have been eating a lot less than that, you might say it is hard to eat that much. You will need to find some healthy calorie dense foods. Eat full fat dairy, not low fat. Avocados. Nuts & seeds. Peanut butter.

Yep, eat around 2000. Using this method you do NOT eat back exercise calories. I eat the same and it works wonderfully for me!!

you still eat back your exercise calories. if you eat 2000 and burn 1000, your net is then 1000, which is not the 2000 you're aiming for. if you want to not eat back your calories, eat your tdee.

ladyraven68

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

Yes, your TDEE is also called "maintenance calories" because that is the level you would maintain weight.

2656 x 20% = 531 and 2656 - 531 = 2125.

So, if you ate about 2000 calories a day, that would be a healthy range.

Now, since you have been eating a lot less than that, you might say it is hard to eat that much. You will need to find some healthy calorie dense foods. Eat full fat dairy, not low fat. Avocados. Nuts & seeds. Peanut butter.

Yep, eat around 2000. Using this method you do NOT eat back exercise calories. I eat the same and it works wonderfully for me!!

you still eat back your exercise calories. if you eat 2000 and burn 1000, your net is then 1000, which is not the 2000 you're aiming for. if you want to not eat back your calories, eat your tdee.

no, your TDEE is Total Daily Energy Expenditure, i.e maintenance calories.

This already includes your exercise calories, if you ate your TDEE you would maintain.

jaymek92

my BMR is : 1714

And my TDEE is: 2656

but that amount is to maintain my weight, it told me on a different site if its to lose weight i should low my calorie intake by 500

Yes, your TDEE is also called "maintenance calories" because that is the level you would maintain weight.

2656 x 20% = 531 and 2656 - 531 = 2125.

So, if you ate about 2000 calories a day, that would be a healthy range.

Now, since you have been eating a lot less than that, you might say it is hard to eat that much. You will need to find some healthy calorie dense foods. Eat full fat dairy, not low fat. Avocados. Nuts & seeds. Peanut butter.

Yep, eat around 2000. Using this method you do NOT eat back exercise calories. I eat the same and it works wonderfully for me!!

you still eat back your exercise calories. if you eat 2000 and burn 1000, your net is then 1000, which is not the 2000 you're aiming for. if you want to not eat back your calories, eat your tdee.

no, your TDEE is Total Daily Energy Expenditure, i.e maintenance calories.

This already includes your exercise calories, if you ate your TDEE you would maintain.

right. if you want to lose weight, you can either eat at tdee - x% and make sure you eat back your exercise calories (thus netting tdee - x%).
or you can eat your tdee and not eat back your exercise calories (thus thus netting tdee - y%).
what mandy is doing is eating tdee - x% and then also not eating her exercise calories (therefore, tdee - x% - y%). this is fewer calories than what she should be eating based on her tdee and a healthy caloric deficit.