How many calories should I be eating?

mandylgibbs

Okay, my diary is public. Someone please take a look and tell me what I should be eating. I have BodyMedia so it logs all my activity and calorie burn through the day. As a result MFP gives me TONS of calories to eat in a day. I rarely if ever go above 1500 calories a day. I'm confused. I'm still losing, but I want to lose in the safest most effective way.

shadow2soul

Well that depends on things like:

-Actual Activity Level vs Activity Level you have MFP set at
-Height
-Weight


From the sounds of it, you have your MFP activity level set to low. If you go to your exercise diary, click the "i" next to your body media adjustment. It will tell you why you're getting those calories.

For example:
I own a fitbit zip.
Height: 5'4"
Weight: 197.6lbs
MFP: Activity Level is Sedentary
MFP estimates my total daily burn before exercise is 2062

Yesterday:
Fitbit total burn data (this includes exercise): 2820

MFP total burn data (this includes exercise): 2286 (2062 + 239 from exercise)
Adjustment: 534 calories

So I got to eat an additional 534 calories, because I burned more than what MFP thought I would. So to maintain my 500 calorie deficit, I needed to eat those calories.

On average I eat a total of 1700 - 2000 calories per day and my average net is 1500 - 1700 per day. I have also lost 6.1lbs since I got my fitbit on April 26.

mandylgibbs

So if my calorie deficit is over 1500 a day.... I need to readjust?

birdgal

Just an fyi, I took a look at the last few days of your diary and you do eat a lot of fast food, which is high in sodium and fat. For long term weight control and lasting changes in your lifestyle, you might want to look at decreasing the fast food intake and eat more of your own prepared foods.

shadow2soul

A healthy deficit is generally 1000 calories or less per day.

If your deficit is 1500 per day, that's a 3lb a week loss (healthy weight loss is 1lb to 2lb per week). I would readjust, but that's just me. I can only tell you my experience, you will have to find what works best for you.

I have been over my net goal for the past couple of days and at the same time I lost weight.
Saturday: 1.6lbs lighter (259 calories over goal on Friday)
Sunday: 1.2lbs lighter (45 calories over goal on Saturday)
Today: 0.2lbs lighter (76 calories over goal on Sunday)

For me, everything is set to lose 1lb per week, but my actual weight loss has averaged out to be 2.2lbs per week.

So play with the numbers. You can probably eat more and still lose a decent amount. Also, it is said that people who lose at a slower rate, keep the weight off and people who lose weight fast tend to gain it back. Just food for thought.

This thread is also a good read:

http://www.myfitnesspal.com/topics/show/976981-welcome-to-mfp-don-t-worry-there-s-cliff-notes?hl=welcome+to+MFP

mandylgibbs

Just an fyi, I took a look at the last few days of your diary and you do eat a lot of fast food, which is high in sodium and fat. For long term weight control and lasting changes in your lifestyle, you might want to look at decreasing the fast food intake and eat more of your own prepared foods.

I understand that, and thanks for the advice but as someone with an hour and a half commute that isn't always an option. Things will slow down and become a little bit easier, and I will try to work out a better plan at that time.

Francl27

Look at what your mediafit tells you, and eat 500 less. 1000 is too big a deficit, unless you have 100lbs to lose.

mandylgibbs

Look at what your mediafit tells you, and eat 500 less. 1000 is too big a deficit, unless you have 100lbs to lose.

I do have 100 pounds to lose. Really 100+