How many calories should I be eating?

girlfromOklahoma

Would would you recommend if you were my nutritionist?

My TDEE is 2430. (According to the Fitness Frog TDEE calculator. That's based on working out 6-7 times weekly. I usually work out 7 days a week.)

My BMR is 1408.

I've been shooting for 1200 calories per day since I started this journey in early February. I was losing close to 2 pounds per week. However, recently it has slowed tremendously. I don't know if I can offically call this a plateau b/c I am still seeing losses, but it's more like 1/2 pound per week.

Do you think I should up my cals? If so, to what?

Also, could someone please explain to me how increasing my calories will help me lose weight? It seems to me it should be a simple math equation of cals in vs. cals out. So I don't get how increasing my cals will help me to lose weight...

tricksee

1200 cals over a long period of time will eventually repress your metabolism to the point that you can't lose weight without physically starving. You really shouldn't be in the position you're in. it can take the same amount of time to fix your metabolism as the length of time you've been eating 1200 cals.

up your cals slowly by 100 increments week by week until you maintain weight.

girlfromOklahoma

I probably should've mentioned I shoot for 1200 net calories per day. I often eat back my workout calories and end up closer to 1500.

girlfromOklahoma

bump

cwolfman13

You're right about one thing...it is simple math. However, the math isn't the same for everyone and it changes as your weight loss progresses. When you have a lot of weight to lose...i.e. you're significantly overweight/obese/morbidly obese you can sustain on very few calories for much longer...you have a significant amount of BF to provide your body the energy it needs. With less than 10 Lbs to lose, your body is simply going to be unresponsive to a sever calorie restriction, even if it's net 1,200...it's still about 1,000 calories per day less than you need to maintain, which is a lot.

Severe calorie restriction ultimately leads to metabolic stall over time...like I said before, it can be done longer with someone who has a lot to lose...but your body is really friggin' smart and once it reaches a certain level of BF, it's going to stall out to protect you against famine and starvation...this is an evolutionary response to calorie restriction...and no, it's NOT starvation mode as some people call it. Quite the opposite, it is to protect you from going into starvation...none the less, you stop losing weight.

When you have very little to lose, it's going to be slow either way...your body isn't going to respond to a 2 Lb per week loss goal...it's just not. You may still lose, but it'll be very, very slow. With 10 Lbs to lose, I recommend TDEE - 10% (don't eat back exercise on TDEE method). Your body will be more responsive to this, plus you'll actually get to eat...your workouts will improve, and you'll generally have more energy. You'll still be in a deficit, just not as big of one...about 1/2 Lb per week, which is what is recommended for cosmetic weight loss.

I recommend you up your calories slowly to let your metabolism re-boot. If you just go from 1500 gross calories to 2000 overnight, you're likely to gain as your metabolism is stalled. Personally, this is what I would do...on top of that, rather than worrying so much about the scale, I'd really focus in on a good resistance routine with some cardio...I assume most of your current exercise is cardio. Adding a true resistance routine will do amazing things for your body composition that cardio and diet alone cannot achieve.

girlfromOklahoma

You're right about one thing...it is simple math. However, the math isn't the same for everyone and it changes as your weight loss progresses. When you have a lot of weight to lose...i.e. you're significantly overweight/obese/morbidly obese you can sustain on very few calories for much longer...you have a significant amount of BF to provide your body the energy it needs. With less than 10 Lbs to lose, your body is simply going to be unresponsive to a sever calorie restriction, even if it's net 1,200...it's still about 1,000 calories per day less than you need to maintain, which is a lot.

Severe calorie restriction ultimately leads to metabolic stall over time...like I said before, it can be done longer with someone who has a lot to lose...but your body is really friggin' smart and once it reaches a certain level of BF, it's going to stall out to protect you against famine and starvation...this is an evolutionary response to calorie restriction...and no, it's NOT starvation mode as some people call it. Quite the opposite, it is to protect you from going into starvation...none the less, you stop losing weight.

When you have very little to lose, it's going to be slow either way...your body isn't going to respond to a 2 Lb per week loss goal...it's just not. You may still lose, but it'll be very, very slow. With 10 Lbs to lose, I recommend TDEE - 10% (don't eat back exercise on TDEE method). Your body will be more responsive to this, plus you'll actually get to eat...your workouts will improve, and you'll generally have more energy. You'll still be in a deficit, just not as big of one...about 1/2 Lb per week, which is what is recommended for cosmetic weight loss.

I recommend you up your calories slowly to let your metabolism re-boot. If you just go from 1500 gross calories to 2000 overnight, you're likely to gain as your metabolism is stalled. Personally, this is what I would do...on top of that, rather than worrying so much about the scale, I'd really focus in on a good resistance routine with some cardio...I assume most of your current exercise is cardio. Adding a true resistance routine will do amazing things for your body composition that cardio and diet alone cannot achieve.

I really appreciate your detailed response! TBH, I'm very nervous about upping my calories by so much even if I do it slowly. The reason is there are really only 2 ways I know how to eat... 1) is a bunch of fatty high calorie junk and lots of Dr. Pepper. (That's what got me where I am to begin with) and 2) eating very clean and low cal.

I've found it easy to eat around 1200 calories today. As long as I eat healthy, I'm able to stay in the 1200-1500 per day range without being hungry. I'm afraid if I start eating closer to 2000 calories per day, it'll be in the form of burritos, french fries, etc. b/c that's the only way I know to eat more.

Does that make sense?

erindh87

Adding nuts, nut butters, and seeds is an easy way to increase your calories in a healthy way. Cheese is also another good option.

girlfromOklahoma

Adding nuts, nut butters, and seeds is an easy way to increase your calories in a healthy way. Cheese is also another good option.

You're right, it is. Too bad I don't like nuts. lol

I do however like cheese. Maybe I'll have some for a snack. Thanks for the idea.