Upping my calories with insanity

mandie919

I need some advice. First a little background. I did WW a couple years ago and lost about 40 pounds. I gained about 12 back and would like to lose that again. I was doing really well and was about 8 pounds into that 12. Recently I have not only hit a plateau but I am gaining weight instead. I work out daily and really try to watch what I eat. It is not muscle because my clothes don't fit as well either. I get very frustrated because out of my whole family I work out more and eat better than anyone and I seem to be the only one gaining. I have done turbo fire and ran daily for a couple weeks. This week I decided to change it up and start insanity. I a, on day two but I have no clue how many calories I should be eating (actually consuming) in a day. I am 5'6" and about 153. I really would like to get back to around 140 but I am struggling. Any help with how many calories i should eat would be greatly appreciated. Other notes, I work out daily even if it is a 30 minute walk on my rest day from insanity. I am also a teacher so I am on my feet preset much all day. Thanks!

bonkers1224

This is my story also.....so frustrating and some days I just kick that scale! Still not giving up:grumble:

vorgas

General formula for females for determining calorie consumption:
(Goal weight * 10.2) + exercise calories.
So if you want to be 140, that would be a baseline of 1428.
Call it 1400. Add exercise calories on top of that.

Of course, your particular metabolism may vary a bit.

mandie919

Ok so with that formula you are saying that if I burn 600 calories a day according to my hear rate monitor, I should be eating 2000? I get so confused as to whether I eat this back or not. Thanks for your help!

BeantownSooner

The Insanity formula for Females is as follows:

655 + (4.35 x weight) + (4.7 x height (inches)) - (4.7 x age) = Base Calories

Multiply that by either 1.55 (making it through Insanity with some breaks/modifications) or 1.7 (killing it).

Then take ~500 off that number to target 1 lb per week weight loss.


As an example, 153 weight, 63 inches (5'3"), 33 age

655 + (4.35 x 153) + (4.7 x 63) - (4.7 x 33) = 1,462 calories

1.55 factor = 1,462 x 1.55 = 2,265 calories
1.7 factor = 1,462 x 1.7 = 2,484 calories

2,265 - 500 = 1,765
2,484 - 500 = 1,984

I'd start with the 1700 - 1800 and see how it goes. If you crash up the calories 100 - 200 for several weeks.

Play with your MFP goals so that this is your target number AND don't track exercise. Or set on Sedentary and eat back your exercise calories up to the 1700 - 1800 range.

Also, in the beginning you will retain water due to muscle soreness and the like. Measure yourself vs. relying on the scale.

hope002

Bump