How many calories should I be eating?

GreaseLightning_
GreaseLightning_ Posts: 11
edited January 12 in Health and Weight Loss
So I've been reading many of the posts centered around the questions of should you be eating the calories you've burned when exercising. Many people say yes, because eating under 1200 isn't healthy. However, I strength train 2 times a week, and am looking to add cardio about 2-3 times a week for 30 mins to burn fat. If I did all that, I'd need to be eating more but my questions is, how much? I tried changing the settings on MFP from being sedimentary (I'm a student) to active (I started working out). However my calorie intake says no more than 1200 but if I'm doing all this exercise, how is this healthy and why won't MFP change as I'm changing, as far as how much exercise I'm doing? I'm confused.....

By the way, I'm 5"3 and weigh 151 pounds. Looking to lose about 20-25 pounds.

Replies

  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Did you choose the 2lb/week setting? Lower it to 1lb/week or .5lb/week.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    Yes....but I want to lose 2lbs a week, not 1.
  • WBB55
    WBB55 Posts: 4,131 Member
    Yes....but I want to lose 2lbs a week, not 1.

    If you only have 20 lbs to lose, 2 lbs a week is probably too ambitious.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    So I've been reading many of the posts centered around the questions of should you be eating the calories you've burned when exercising. Many people say yes, because eating under 1200 isn't healthy. However, I strength train 2 times a week, and am looking to add cardio about 2-3 times a week for 30 mins to burn fat. If I did all that, I'd need to be eating more but my questions is, how much? I tried changing the settings on MFP from being sedimentary (I'm a student) to active (I started working out). However my calorie intake says no more than 1200 but if I'm doing all this exercise, how is this healthy and why won't MFP change as I'm changing, as far as how much exercise I'm doing? I'm confused.....

    By the way, I'm 5"3 and weigh 151 pounds. Looking to lose about 20-25 pounds.
    It bottoms out at 1200. If your TDEE is calculated at for example 1400 and you need a 1000 calorie deficit to lose 2 lbs a week, it isn't going to tell you to eat 400 calories a day. Try telling it you don't want to lose any weight and see what it's figuring for your TDEE. You can change your goals again after you look at the numbers.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    That's really sad to hear, being too ambitious :(
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    So I changed the setting to gain 1 pound a week and its saying I should be eating 2560 calories.
    If I change it to maintain my weight it says 2060.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    Sorry, I'm on my mobile and didn't hit it to directly reply to y'all
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones

    Put all your numbers in the spreadsheet and it will tell you how much to eat.
  • red0801
    red0801 Posts: 283 Member
    If you follow a consistent cardio program (80% 3x a wk), and use a moderate strength and conditioning program. You are going to need a higher calorie intake to support new muscle growth & recovery. I struggled early on with # the scale read. But I have found much better results when I do monthly measurements & photos. They help me see the changes when I'm between clothes sizes and I'm not sure if its all worth it., b/c the scale isn't showing results.
  • heybales
    heybales Posts: 18,842 Member
    So I've been reading many of the posts centered around the questions of should you be eating the calories you've burned when exercising. Many people say yes, because eating under 1200 isn't healthy. However, I strength train 2 times a week, and am looking to add cardio about 2-3 times a week for 30 mins to burn fat. If I did all that, I'd need to be eating more but my questions is, how much? I tried changing the settings on MFP from being sedimentary (I'm a student) to active (I started working out). However my calorie intake says no more than 1200 but if I'm doing all this exercise, how is this healthy and why won't MFP change as I'm changing, as far as how much exercise I'm doing? I'm confused.....

    By the way, I'm 5"3 and weigh 151 pounds. Looking to lose about 20-25 pounds.

    The MFP activity levels aren't intended to include exercise at all, only non-exercise daily activity levels.

    They don't increase enough to include exercise, that's why the way it's designed is you log exercise, you eat back those calories, and you maintain exactly the same deficit you had before the exercise.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    So I changed the setting to gain 1 pound a week and its saying I should be eating 2560 calories.
    If I change it to maintain my weight it says 2060.
    Ok, so to lose one pound a week you'd need a 500 calorie per day deficit, which would put you at 1560 per day.
  • Siege_Tank
    Siege_Tank Posts: 781 Member
    USE MFP's recommendations. Srsly, these guys didn't put together a half assed site =)
  • WBB55
    WBB55 Posts: 4,131 Member
    In my opinion, if you ate on average 1560 per day and worked out an average of 250 calories per day, you'd lose an average of 1.5 pounds per week over the next few months. To lose 20 pounds, that would take about 13.5 weeks. I think that's a pretty realistic goal. If you get hungry on the days you work out, feel free to "eat back" some of the calories you burned. But as long as you are eating at least the 1560 every day on average, I think you'll be fine.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    In my opinion, if you ate on average 1560 per day and worked out an average of 250 calories per day, you'd lose an average of 1.5 pounds per week over the next few months. To lose 20 pounds, that would take about 13.5 weeks. I think that's a pretty realistic goal. If you get hungry on the days you work out, feel free to "eat back" some of the calories you burned. But as long as you are eating at least the 1560 every day on average, I think you'll be fine.

    I will try that, and see how it works! Now I know why I'm always hungry when I was limiting myself to 1200 cal and exercising together!
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    USE MFP's recommendations. Srsly, these guys didn't put together a half assed site =)

    I know, I've used the Log It! App before and lost about 20 pounds (160 to 140) but I like the MFP better since its a larger database.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    But I'm only restricted to the 1200, regardless? I thought 1200 was the absolute minimum for a female?
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    Definitely, I thought I lost pounds since all my clothes were loser and people were noticing changed. Turns out my scale wasn't, but the pictures showed different results so far!
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    Yes....but I want to lose 2lbs a week, not 1.
    Ain't happening. You can't choose how much to lose. It's based on how much fat mass you have and how much fat mass you wish to reduce. At your weight, you do not have enough fat mass to warrant a 2 lb per week deficit. You should be set at 0.5 lbs, instead.
  • RMNPHike
    RMNPHike Posts: 89 Member
    That's correct. 2 lbs. per week is not likely for your height and weight and also not necessarily healthy. You will keep it off more easily if you lose slowly because you won't shock your metabolism into starvation mode. If you log your exercise, MFP adds the exercise calories and you can eat more on those days. I started with 1200 cals per day (I am 5'2" and had 14 lbs to lose) and when I logged my cardio, MFP allowed 400 more cals. I found it hard to even eat 1600 after being at 1200 per day, so I don't force it. Possibly with your workouts, you could start losing 1 lb per week but it will slow down as you get closer to your goal.
  • heybales
    heybales Posts: 18,842 Member
    But I'm only restricted to the 1200, regardless? I thought 1200 was the absolute minimum for a female?

    Usually the minimum recommended for sedentary female for purpose of safety, to get all your nutrients in eating food.

    Much like minimum building codes though, it's not intended for aesthetics, performance, or longevity.

    You want to actually look better, body perform better, or live longer?

    Don't accept bare minimum building codes for your body intended merely for safety.

    Why else would you exercise, you must want some improvement.
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    Yes....but I want to lose 2lbs a week, not 1.
    Ain't happening. You can't choose how much to lose. It's based on how much fat mass you have and how much fat mass you wish to reduce. At your weight, you do not have enough fat mass to warrant a 2 lb per week deficit. You should be set at 0.5 lbs, instead.

    .5? :/ Can I atleast do 1 pound a week?
  • GreaseLightning_
    GreaseLightning_ Posts: 11
    That's correct. 2 lbs. per week is not likely for your height and weight and also not necessarily healthy. You will keep it off more easily if you lose slowly because you won't shock your metabolism into starvation mode. If you log your exercise, MFP adds the exercise calories and you can eat more on those days. I started with 1200 cals per day (I am 5'2" and had 14 lbs to lose) and when I logged my cardio, MFP allowed 400 more cals. I found it hard to even eat 1600 after being at 1200 per day, so I don't force it. Possibly with your workouts, you could start losing 1 lb per week but it will slow down as you get closer to your goal.

    Your right, I don't have a ton of lose fat, as I've started gaining muscle now. I will change my settings to lose 1 lb a week and see how that works.
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