How to know how many calories to eat

_Lori_Lynn_
_Lori_Lynn_ Posts: 460
in Food and Nutrition
I believe I now finally understand how to workout to grow muscles, but I still can't figure out the eating portion. MFP of course says to eat 1200 a day. Someone said to figure my TDEE ( think that's what it is called) and I am at about 2400). So what do I do now?

My goal is fat loss.
I am overweight now
I want to build muscles, but not too muscular, just obvious yet feminine thus I will be lifting weekly (I've decided on 5 days of lifting parts.

I hope this makes sense. Sometimes I don't even know if I know enough to ask the right questions.

I appreciate any help - thanks in advance.

Replies

  • amybg1
    amybg1 Posts: 631 Member
    As a woman you will not bulk like a man so I wouldn't worry about that. Fat loss will happen with weight training but it is gradual and as your muscles become denser, so will your weight but this is only temporary. So ditch the scale for a bit and weigh -in once a week or once every second week but don't focus on the number.

    Focus on what the tape measure says and how you feel!

    For fat/weight loss...and your TDEE being at about 2400...I'd suggest calculating your basal metabolic rate as well (BMR) to really start pinpointing your calorie goal as well as taking a quiz to see what body type you are (mesomorph, ectomorph...) and using that to calculate your macro percentages roughly.

    But TDEE-wise people will have varying opinions...I would suggest eating 2100 calories a day and weigh-in in two weeks as well as measure. If you are noticing some fat loss and even weight loss (even if it's less than a pound or a pound at mos it's good) then keep it around there until you've lost some weight and inches and then you can lower your calorie goal by 100 calories gradually as the fat and weight come off.

    If starting at 2100 makes you gain, then bring it down by 100 calories and check again in 2 weeks or so to see if that calorie goal suits your current needs
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    There is this one person who is really good at helping people calculate calories etc, but ........ I doubt you'll listen to her.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    There is this one person who is really good at helping people calculate calories etc, but ........ I doubt you'll listen to her.

    INORITE? I can't seem to think of her name...
  • taso42
    taso42 Posts: 8,980 Member
    Great job. Once you're aware of your TDEE, you can control your weight at will. For weight loss, generally recomend subtracting 20% or about 500 calories from your TDEE.

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

    and here
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    ^^ I've had great success with fat loss and finally seeing the muscle show through by eating according to the info in the road map thread (second link posted above). Great info there on calculating all your numbers and setting your calorie goal and macros - it's a lot of information, but he takes you through it step by step. Good stuff.
  • acogg
    acogg Posts: 1,870 Member
    Start with a 1200-1400 goal number, carefully track your calories for a couple of weeks. If you have a lot to lose, you should feel hungry and should gradually take your number down. It will get better as you get smaller. If you have 20 pounds or less to lose you should feel a little under calories. I do my best when I concentrate on protein. More is better. Start exercising and be careful not over estimate your exercise calories. This is a learning process, you will need to find the groove that works best for you. Good luck!:flowerforyou:
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    Great job. Once you're aware of your TDEE, you can control your weight at will. For weight loss, generally recomend subtracting 20% or about 500 calories from your TDEE.

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

    and here
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
    ^^^Great information right there.
    Also since you are just starting to lift, i believe you would get better results by doing full body compound lifts 3 times a week, rather than doing a 5 day split routine.
  • megsmom2
    megsmom2 Posts: 2,362 Member
    MFP only gave you 1200 calories because you told it you wanted to lose 2 lbs a week. That's the default minimum...it wont tell you to go lower, and probably should tell you to go higher....if you slow down your expectations. I started at 1610. Its lower than that now since I'm so close to my goal. Re-do your per week goals...you'll get more calories...which is easier to stick with, likely to be more nutricious, and much more sustainable. The MFP program really is a great tool.
  • iulia_maddie
    iulia_maddie Posts: 2,780 Member
    Also, just so i have a better understanding of your situation, how much fat would you like to lose? You say you are overweight, but look fairly slim in your profile picture. Is that recent?
  • Warchortle
    Warchortle Posts: 2,197 Member
    I'm tired. You actually don't need to do a 5 day split to make significant muscle gains. You just need to have proper muscle stimulation which can happen 2-3 times a week. If a 5 day split is more convenient then you can do it. Splits started to occur in bodybuilding as I've read into mostly for ones on steroids. I'm not on steroids... I still do splits because I prefer that style better, but if you like full body days you can do that as well.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Great job. Once you're aware of your TDEE, you can control your weight at will. For weight loss, generally recomend subtracting 20% or about 500 calories from your TDEE.

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

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

    I second this.

    Also you don't look overweight in your picture. If that's a recent shot I'd recommend a higher calorie goal since you're already in a healthy weight range.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    Great job. Once you're aware of your TDEE, you can control your weight at will. For weight loss, generally recomend subtracting 20% or about 500 calories from your TDEE.

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

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

    I second this.

    Also you don't look overweight in your picture. If that's a recent shot I'd recommend a higher calorie goal since you're already in a healthy weight range.

    Ditto! Those are the best two links on this site for getting started.
  • SRH7
    SRH7 Posts: 2,037 Member
    Great job. Once you're aware of your TDEE, you can control your weight at will. For weight loss, generally recomend subtracting 20% or about 500 calories from your TDEE.

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

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

    Agreed. And with the weights, look into New Rules of Lifting for Women - a great beginners guide :smile:

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