how do I determine calories?

Sweet_Gurl_Next_Door

CW; 186 pounds
Gw: 140 pounds

how would I determine what proper calories to eat to reach my goal weight? I am trying to find the right amount of calories for me to eat. I haven't found it yet. where do I start? to get pointed in the right direction. some say to eat according to your bmr but I don't quit understand it.

CharlieOverby

I multiply my goal by 10. ie My goal is 170 pounds x 10= 1700 calories per day. It may not be scientific, but it works.

bizco

Why not follow MFP's recommend calorie intake?

Or if you prefer, follow this method:

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

caseythirteen

You can use a TDEE calculator that allows you to put in your age, height, weight, and activity level and that gives a pretty good idea of what you should be eating. There are a lot of them out there so you can just Google it. Some work different than others though so some might give you maintenance calories and then you can take a cut from there, or some may ask what you want to lose and build it in for you. Also be aware of getting your activity level right. SO either sedentary with adding back in exercise calories or whatever your activity level is with exercise and then DON'T add them back.

Here are a few to get you started:
http://scoobysworkshop.com/accurate-calorie-calculator/
http://iifym.com/tdee-calculator/
http://www.exrx.net/Calculators/CalRequire.html
http://www.fat2fitradio.com/tools/bmr/

violinkeri

This is whats worked for me--I got this formula from a dietitian.

Take your goal weight in lbs and convert to kg by dividing by 2.2.

Take that number and multiply by anything between 25-30. This gives you a range for the maintenance calories for your goal weight. I am eating for the body I want, not the body I have. I'm losing slowly but steadily and I feel great.

Oh, and I do eat back most of my exercise calories. I dont eat them all bc I feel MFP overestimates calorie burns.

pastryari

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Sweet_Gurl_Next_Door

the problem with the mfp's reccomended calorie intake is its way to low for me. I tried that first off they reccomended me to eat 1200 calories. I was starving all the time and completely hungry.

jacksonpt

Pick a calculator, understand what it's calculating, follow the method for a month or more (regardless of short term progress/regression), then evaluate results. Tweak as necessary.

hookilau

This is whats worked for me--I got this formula from a dietitian.

Take your goal weight in lbs and convert to kg by dividing by 2.2.

Take that number and multiply by anything between 25-30. This gives you a range for the maintenance calories for your goal weight. I am eating for the body I want, not the body I have. I'm losing slowly but steadily and I feel great.

Oh, and I do eat back most of my exercise calories. I dont eat them all bc I feel MFP overestimates calorie burns.

Would the resulting figure be net calories? I'm a small person and can't seem to get around the 1200 cal rule. 5' and GW of 120#'s. Currently, I'm aiming to burn 1700/day and net 1200. Just comparing the figures. The above calculation gives me 1363, so it's in the ball park.

melmel5555

Me too,,,it was at 1200 and I was sticking to it but not losing a pound!! I upped it to 1400 and I do much better!:bigsmile:

taso42

either or both of these 2 are the best starting places

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

Griffin220x

http://www.myfitnesspal.com/topics/show/911089-calculating-calorie-macronutrient-needs

Jsyk pretty much any calculator you try will always be different and they're just ball park figures. I've tried at least 10 and my maintenance ranges from 3700 to 2300. The best thing to do is set a target maintenance and see if you lose or gain wait over the next 3 weeks and adjust your food intake as such. This will be far more accurate.

Melo1966

the problem with the mfp's reccomended calorie intake is its way to low for me. I tried that first off they reccomended me to eat 1200 calories. I was starving all the time and completely hungry.

Do not set your self up as sedantary unless you do nothing all day use light active and put in 1 pound per week. You do not have more than 50 to lose so 2 pounds per week is high. If you exercise more than 500 calories then eat some more.

violinkeri

This is whats worked for me--I got this formula from a dietitian.

Take your goal weight in lbs and convert to kg by dividing by 2.2.

Take that number and multiply by anything between 25-30. This gives you a range for the maintenance calories for your goal weight. I am eating for the body I want, not the body I have. I'm losing slowly but steadily and I feel great.

Oh, and I do eat back most of my exercise calories. I dont eat them all bc I feel MFP overestimates calorie burns.

Would the resulting figure be net calories? I'm a small person and can't seem to get around the 1200 cal rule. 5' and GW of 120#'s. Currently, I'm aiming to burn 1700/day and net 1200. Just comparing the figures. The above calculation gives me 1363, so it's in the ball park.

Yes, its net calories. I eat back exercise and stuff. I got like 1500 and I aim to eat 1400-1500 a day. sometimes im low, sometimes im a little high, but im losing around a lb a week. My goal weight is 140.

hookilau

Thanks! Then I'm on the right track. I can't tell you what a relief that is. After all the numbers I've been calculating & trying to figure out where I fit in, it's a lot to absorb and sometimes I'm slow on the uptake :blushing: