Question about adding calories etc.

amygrooms
amygrooms Posts: 6 Member
in Health and Weight Loss
I started Mfp jan 2. So far I have lost 7 lbs and 5 inches off my waist. I am pretty happy with that but most (5lbs) of weight loss was in first week - obviously water weight. So the last 3 weeks weight loss slowed but after seeing pics on here with gals the same height/weight as me looking flipping awesome I have let go of the weight thing sort of. So here are my stats..
Age 43
Ht 5'7"
Cw 141
Cals/day 1200 net
Bmr 1390
Tdee-20 1700
Run 30 mins @ 10 mm pace 6 x/wk
Obviously I am not eating enough....started 30ds today and plan on running 2 mi with this 6 days wk. my question is is1700 cal right? What should my nutrition ratios be? What can I expect in terms of weight loss ( sry can't let it go)? My true goal is body fat reduction- I'm at 26 now. Help! Thanks!

Replies

  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Something's wrong with your BMR number - no way it's 3900, and it should be lower than your TDEE.

    I used the info in this thread to set my goals and macros and it's working great for me, have a look: http://www.myfitnesspal.com/forums/show/7965-in-place-of-a-road-map
  • amygrooms
    amygrooms Posts: 6 Member
    Oops! No it's 1390. Sry!
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Much better! :smile: I just ran your numbers through the tools in the link I posted and got about the same for your BMR.

    Through that topic, I've set my goals to TDEE minus 15% (I'm nearly at goal weight, so dropped it from the 20% deficit) and am having great success. Lots of good info in that topic - check it out.
  • sarahz5
    sarahz5 Posts: 1,363 Member
    I'm your height, weigh about 15 pounds more than you, work out a little less on average, and I eat 1800 calories total per day. I lose about .75 pounds a week when I stick to that, but still lose around .5 lb a week if I go a bit above the 1800 per day but still keep it below my TDEE. You have to know though, being at such a healthy weight for your height, your weight/fat loss is going to be extremely slow. You want to maintain as much muscle as you can to cut that body fat percentage. I would probably suggest eating more than 1700, maybe more like TDEE-10%, but you could start there and see if you feel like you are eating enough to fuel your workouts.

    You are really at a point where the scale becomes irrelevant. Take photos, take measurements, consider how your clothes fit. It can be hard to let go of that number, but you really would be better off putting the scale away. You may see some exercise-related weight increases that could freak you out, and you are unlikely to see tons of movement pound-wise. But you should see big changes in your body!
  • amygrooms
    amygrooms Posts: 6 Member
    Excellent advice ladies! Thanks a bunch! I missed the macro thing on inplaceofaroadmap so I'll check it out.

    You brought up some great points about being so close to goal weight already although I am small boned. (think slender with MAJOR muffin top!) and you are right about freaking out with gains on the scale.. Been there in the past while working out. Currently am weighing twice a month but may just have to as you say put it away. Measurements have been motivating enough. I really appreciate the feedback!

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