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HELP! DO I NEED TO INCREASE MY CALORIES....AGAIN

imchicbad
imchicbad Posts: 1,650 Member
edited December 2024 in Fitness and Exercise
Ok, so I have been here on MFP for 100 days now (Thank You) and ive been in the gym with a trainer since March 2012. I work out 3-5 times per week (3 with the trainer for sure) and 1-2 times on my own.

When I first logged in I did the whole what do you do for a living, and blah-blah for the BMR- TDEE thing etc.
I am seditary- but I do move around and stand alot and tour the facility now that we are in busy season.)
Any-who- i dont just sit around for ever doing nothing and i stand and walk for at leat 1-2 hours on top of that- i dont log it as excercise.

BUT since I do 20 mins of cardio and 7-8 different weights (3 set x 12 reps ea) which is about 40 min= 1 hour work out
and Im on a 1500 calorie per day limit- i do not eat my calories back-
should i be eating more? Heres my question:

I have these last ten pounds I have to lose, and i keep going from 134-130 back and forth for id say 3 months now- and im wondering if thats the problem, i noticed when i ate 1200 calories I LOST AT FIRST went from 146 to 136 then stopped, and my hair fell out alot. and when i upped it to 1500 i felt better and my hair stopped falling out-i had more energy and dropped to 133., now its happening again- so i know the body needs fuel to burn-AM I EATING ENOUGH FUEL? or could it be something else?

Replies

  • baronvonred
    baronvonred Posts: 11
    What is your BMR?


    "Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating."

    I will tell you all my BMR and my numbers. These are for my body size and weight. This may or may not work for others.

    Mine is 1981 calories a day. This is how many calories I would need to stay my weight and survive without any activity.

    " Your BMR does not include the calories you burn from normal daily activities or exercise. "

    So if I do Walking, 2.0 mph, slow pace for 60 minutes. I will burn 258 calories. This is added to my BMR of 1981 + 258 =
    2239 total calories for said day.

    We will take my yesterday totals.

    Running (jogging), in place for 15 min to burn 206 calories
    Jumping jacks, vigorous for 2 min to burn 28 calories
    Walking, 2.0 mph, slow pace for 60 min to burn 258 calories

    I burned through exercise 492 calories. I in turn could eat 492 calories again to make up that which I lost through exercise.

    The basic formula for me is to burn 500 calories in exercise a week to lose 1 lbs a week.

    I wouldn't suggest you go overboard. You just want the last few inches off. Those last few pounds will be the toughest to loose. This is because the body is starting to work more efficiently, and there is less fat to burn for energy. I wish you well in your progress. I hope to reach my goal too.
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