Am I eating to little?
ashbrowning
Posts: 14
I have been working out and eating better for 5 weeks now this is my 6th week. And i have been eating usually 1200 calories/day and 4 times a week i burn about 600-800 calories working out. I am doing a mix of cardio and weights. This past week i have been at a stand still and someone mentioned i am not eating enough. PLEASE HELP. I started 5 weeks ago at 315 and now weigh 293. Ultimately i feel like if i increase what i eat in my head i will gain weight. Because i attibute food to weight gain.
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Replies
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1. Find TDEE
2. Subtract 20% and that's your calorie target0 -
Both suggestions above are good.
At your weight, you were able to eat at a very low level to begin. However, now that you've seen some good results, it will be wise to increase your calories a little. At the very least, eat back half of your exercise calories to start. After a while, you may want to eat all of them back. After you've seen more weight loss, then you can try the TDEE - 20%.
I like the TDEE - 20% method, but I understand your concern and baby steps to increased calories might work best for you.0 -
How do you find your TDEE? Someone refresh me please?0
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How do you find your TDEE? Someone refresh me please?
There are more complicated ones, but I like this simple calculator best http://www.fitnessfrog.com/calculators/tdee-calculator.html0 -
1. Find TDEE
2. Subtract 20% and that's your calorie target
This is what I do. TDEE - 20% = 1017 C. If I go over, I gain.0 -
Thanks0
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1. Find TDEE
2. Subtract 20% and that's your calorie target
This is what I do. TDEE - 20% = 1017 C. If I go over, I gain.
How is your TDEE -20% only 1017???? Are you bed ridden?0 -
According to the ticker, she's just over 100lbs. Maybe she is very petite, like 4' 1" or so?1. Find TDEE
2. Subtract 20% and that's your calorie target
This is what I do. TDEE - 20% = 1017 C. If I go over, I gain.
How is your TDEE -20% only 1017???? Are you bed ridden?0 -
Hi! 1200 is what you should have a day if you want to loose weight but not do ANY physical activity.
At 1200 a day with exercise - your body isnt going to give up an fat cuz it needs it. It thinks you are starving.
If you are exercising everyday - Pop those calories up to 1400-1500, give it about 2 weeks (i KNOW that seems like forever to see
some weight drop - but patience pays off!) and fat should start coming off
This is from my own personal experience. Was working out and eating only 1350 a day(for about a month) when i increased to 1400-1450 the pounds started dropping off cuz my body decided it was "safe" to let go of some stored fat
Good luck!0 -
Hi! 1200 is what you should have a day if you want to loose weight but not do ANY physical activity.
At 1200 a day with exercise - your body isnt going to give up an fat cuz it needs it. It thinks you are starving.
If you are exercising everyday - Pop those calories up to 1400-1500, give it about 2 weeks (i KNOW that seems like forever to see
some weight drop - but patience pays off!) and fat should start coming off
This is from my own personal experience. Was working out and eating only 1350 a day(for about a month) when i increased to 1400-1450 the pounds started dropping off cuz my body decided it was "safe" to let go of some stored fat
Good luck!
I think she needs a bit more than 1500 tbh. More like 1800, minimum is to eat your BMR...more sustainable0 -
Ultimately i feel like if i increase what i eat in my head i will gain weight. Because i attibute food to weight gain.
Think of how you ate, and how much you ate before you started wanting to lose weight.. Don't eat that way... But that doesn't mean don't eat.0 -
How do you find your TDEE? Someone refresh me please?
There are more complicated ones, but I like this simple calculator best http://www.fitnessfrog.com/calculators/tdee-calculator.html
Ok I just did this calculation and TDEE-20% for me was around 1900 calories?! That seems kinda high but how accurate is this calculation?
Thanks!0 -
Read the link I provided the OP above. It explains the whole process in detail.How do you find your TDEE? Someone refresh me please?0 -
My TDEE (after subtracting 20%) is 2100...I still feel like that's way too many calories in a day. I'm fairly active (light to moderate exercise every day), but still. My calorie goal had been about 1200 and I always went under. I've upped it to 1500, but I still don't know if I'm doing something wrong.0
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My TDEE (after subtracting 20%) is 2100...I still feel like that's way too many calories in a day. I'm fairly active (light to moderate exercise every day), but still. My calorie goal had been about 1200 and I always went under. I've upped it to 1500, but I still don't know if I'm doing something wrong.
Calculate your BMR. If your BMR is higher than 1500 and you are eating under 1500, that's what's wrong.0 -
My BMR is 1690. So what should I be eating then? (There's so much math and I'm terrible at it).0
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My BMR is 1690. So what should I be eating then? (There's so much math and I'm terrible at it).
You should never eat below BMR. Those are the calories your body would need to survive if you were in a coma. Basic body function without daily activity.
If your TDEE -20% is 2100 then you should aim for 2100.0 -
Okay so I have been reading this thread and the whole BMR, TDEE thing is new to me. I used the calculators that someone suggested and my BMR is 1569 and my TDEE is 1947, but MFP says I should stick to 1340. I'm confused, what should my calories be for weight loss?
I work out 30-45 minutes about 3 or 4 days a week and sometimes a water aerobic class for 60 minutes, but I have a desk job. Any advice for me?0 -
http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
Read this. Or the roadmap link already posted in this thread.0 -
In addition to IPOARM check out this information from 'heybales':
Weight Loss Calculator spreadsheet for BMR/TDEE deficit methods, HRM info, macro setup, MFP tweaking, all to maximize deficit and benefit of exercise done:
https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE
Description of spreadsheet:
http://www.myfitnesspal.com/topics/show/813720-spreadsheet-bmr-tdee-deficit-macro-calcs-hrm-zones0 -
Okay so I have been reading this thread and the whole BMR, TDEE thing is new to me. I used the calculators that someone suggested and my BMR is 1569 and my TDEE is 1947, but MFP says I should stick to 1340. I'm confused, what should my calories be for weight loss?
DO NOT go below the 1569, your body will FREAK & start storing fat.
That's the problem... MFP doesn't take into account that EVERYONE is different.
Prime example? Mine is 1287, because I work in an office, & sit on my butt all day every day.0 -
you have lost 22lbs in 5 weeks and because you didn't lose anything in the last week you think you are at a stand still? I think you just need to calm down and give it some time.. I lost 4 lbs in 5 weeks and I am not concerned..0
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I agree wioth you so much.. I fell like if I eat I will gain weight. I had the Gastric Bypass in 2010 and before I started I was at 255lbs but now I am at 189 and I gain 1 lb then I lose it.. I want to lose about 20 more pounds and like you I work out 3-4 times a week.. My doctor told me that my body is storing my fat because it dont know when I will feed it again.. I dont know I feel like when I eat a lot I will gain that weigh and that is what scare me0
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Okay so I have been reading this thread and the whole BMR, TDEE thing is new to me. I used the calculators that someone suggested and my BMR is 1569 and my TDEE is 1947, but MFP says I should stick to 1340. I'm confused, what should my calories be for weight loss?
DO NOT go below the 1569, your body will FREAK & start storing fat.
That's the problem... MFP doesn't take into account that EVERYONE is different.
Thanks
Prime example? Mine is 1287, because I work in an office, & sit on my butt all day every day.0 -
Well, OP does have like 4 times as many lbs as you to go. So her weight loss is likely to be more rapid and that is expected. I have goals similar to yours and the weight comes off super slowly.you have lost 22lbs in 5 weeks and because you didn't lose anything in the last week you think you are at a stand still? I think you just need to calm down and give it some time.. I lost 4 lbs in 5 weeks and I am not concerned..0 -
How do you find your TDEE? Someone refresh me please?
There are more complicated ones, but I like this simple calculator best http://www.fitnessfrog.com/calculators/tdee-calculator.html
Ok I just did this calculation and TDEE-20% for me was around 1900 calories?! That seems kinda high but how accurate is this calculation?
Thanks!
It is supposed to be higher than what you're used to, but keep in mind that this includes if you "work out", etc.
As a nursing mom, I go by my TDEE then minus out a small % for my working out (I have high hopes to work out 4-5 times a week, but I have a toddler and an infant ... I need to be realistic). Then I add some more back in for my nursing.
I am at about 1900 calories right now. The TDEE system has been working for me so far, but as I lose weight, I need to recheck my TDEE every other week and update it.0 -
Follow the Roadmap and TDEE-20% links mentioned above - the best advice you will ever get about how to lose fat and keep it off. Not complicated, you choose what you want to eat and it works.
Two groups with lots of people there to support you are:
* http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map
* http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less
And shout up if you need any more help 0 -
You are correct not eating enough . You have to increase your cal intake especially if your burning as many cals and working out 4 times a week . When doing weights I am sure you have a after burn for 48 hrs after your workout . So you do need to eat more . I had the same problem as you . I train 5 days a week do crossfit a mixture of weights and cardio . I have just managed to get my cals up to 1400 a day . Hope this helps . 18350
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Okay so I have been reading this thread and the whole BMR, TDEE thing is new to me. I used the calculators that someone suggested and my BMR is 1569 and my TDEE is 1947, but MFP says I should stick to 1340. I'm confused, what should my calories be for weight loss?
DO NOT go below the 1569, your body will FREAK & start storing fat.
That's the problem... MFP doesn't take into account that EVERYONE is different.
Prime example? Mine is 1287, because I work in an office, & sit on my butt all day every day.
^Exactly!
MFP is great for tracking, etc. - but using the auto set up for you isn't always the best. It's too generic. Not that its a bad "place to start" if you're new to this ... but TDEE/BMR is the way to go! I like that MFP has the flexibility that you can change the calories/%'s of your daily goals!0
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