Confused re cal intake.

sylv1979

Can anyone help? I am a 5ft 4 female and currently weigh 189lb. MFP states 1200 cal a day would be a weight loss of 2lb per week.

My BMR is 1622 and TDEE is 2415 per day.

I have been reading various posts about starvation mode and that if you eat 15-20% less than your TDEE that your body burns fat more efficiently than if you were to eat less than your BMR cals as your body would then go into this starvation mode.

Basically I am looking for advise as to how many cals I should stick to in order to lose more weight? 1200 per day or maybe 1650 just over my bmr.

My target weight is 140lb.

ashmike12

I have just yesterday realized this exact same thing. I have only been eating about 1200 cals the last few wks and the scale hasn't budged. I workout 5x a week and after reading another persons post I am eating too few also. My BMR is 1529 and TDEE is 2160. I'm aiming for 1600 from now on to see if I can lose more this way. I was working out really hard and eating very little. After the scale not moving at all I feel that this is very true about starvation mode. I don't think your body will lose fat if you are not at least eating your BMR worth of calories. There is a forum thread on here where it is thoroughly explained in better detail and I read it just yesterday. It is called something like, BMR and TDEE explained for anyone who needs it. I hope that helps!

trogalicious

Ignore the MFP recommendation of 1200.

You don't have THAT much to lose, so if you want slow/healthy loss, change it to 1lb/week goals and eat your exercise calories back.

Or, you could set your weight loss at a percentage of your TDEE, which a lot of folks (myself included) have had success with.

So, if your TDEE is 2415, you could set a deficit of 10% - 15% and still lose.

so, 15% of 2415 is 362.25

so, you could eat at 2050 calories and lose.

roblock81

I would check out this post here:

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

Very good information in it!!

I was doing the same as you and not loosing any fat. I turned my intake up to 2100-2200 cals and not only do I feel better during the day I am seeing numbers drop on the scale both in lbs and in body fat %!! Of course I am a guy so my numbers are higher then yours should be!!

sylv1979

Thanks, yeah sure I read the same post which got me thinking. Changed my cals to 1650 for now and see how I get on. Think the post says it may take a few wks to see changes as your body has to relearn how to burn fat better or something.

It is hard as you always think that the less cals the more you will lose. If this works it will be a real eye opener and be brilliant to get a few more calories too

I have been doing 30 day shred, have finished level 1 and 2 and about to start level 3. Do you know if you are also to eat back the exercise cals too?

Faye_Anderson

I'm 5ft5 and 182 and am losing around 2lb per week eating 1800, my BMR is 1591 and my TDEE is around 2187.
With only 40lbs to go you're better off setting your weight loss to 0.5 - 1lb per week. Don't forget that when MFP gives you 1200 calories they are expecting you to exercise and eat back those calories too
Have you read this:

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

ETA:Oops someone already posted link, shows that lots of people respect Helloitsdan :drinker:

dovetail22uk

Ignore the MFP recommendation of 1200.

You don't have THAT much to lose, so if you want slow/healthy loss, change it to 1lb/week goals and eat your exercise calories back.

Or, you could set your weight loss at a percentage of your TDEE, which a lot of folks (myself included) have had success with.

So, if your TDEE is 2415, you could set a deficit of 10% - 15% and still lose.

so, 15% of 2415 is 362.25

so, you could eat at 2050 calories and lose.

In working out her TDEE, the OP may have included her activity level so, if that is the case, you don't eat your exercise calories back.

So OP - if you are working out and have included that in your TDEE calculation (which, from your info, I am assuming you have) then eat at your TDEE -15% or 20% and you'll lose slowly and consistently.

MrsSWW

I'm 5'2", weigh around 145lb, TDEE is roughly 2500 and I aim to eat around 2000 a day with Sundays (and sometimes other days :blushing: ) a bit more generous. I'm losing very slowly now but that is okay as I'm still losing. I'd say for your numbers aim for an average of around 2000.

Emmabulliemum

all good info and remember that if you workout you will need to eat more cals than if you do nothing

sylv1979

Thanks everyone, I am now away to mcdonalds , just kidding x

MrsSWW

:laugh: :laugh: :laugh:

Sunny_fit4life

At least 1650 net calories.
Eat back workout calories.
Take working out as seriously as you take diet.

It's no race Your body will thank you for your patience.