Please help. I need advice on calorie intake.

amyjennifer
amyjennifer Posts: 18
in Health and Weight Loss
I'm 40 years old, not sure if that matters but I hear metabolism slows down during this time. Anyway, I'm fairly new at this and taking it far more serious then I ever have. I'm working out at least once a day if not twice (morning and night usually). I am wondering how you know how many calories you should really eat. I've been seeing so many people on here not eating what their MFP states. I eat around 1300 calories even though MFP says I can have over 1500. I don't do this on purpose, it's just that I don't eat that many calories usually, especially when I'm eating well and exercising.

I need advice. How do you know how many calories YOU need? I see people eating below 1200 and they are people that have lost 90 pounds. I have a thyroid problem so maybe that's why the weight is coming off slowly too. Who knows. I'm not going to discouraged....just want advice and support.

The inches are coming off faster than the scale and my attitude and energy level is great since I started going to the gym. So that's a plus.

Thanks in advance for any help you suggest!!
Amy

Replies

  • kellyw036
    kellyw036 Posts: 58 Member
    Hi Amy,

    I see a lot of people following this:

    http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map
  • teez52
    teez52 Posts: 104 Member
    Use this equation:

    10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161

    It is the Mifflin - St. Jeor equation and that will tell you what your BMR is. Once you have that, multiply by an activity factor:

    If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
    If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
    If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
    If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
    If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

    and that is your TDEE - which is how much your body uses per day. Now take into account, if you use anything but 1.2, make sure that you don't take your cardio into account on MFP since this calculation already does that for you.

    Basically once you have your TDEE, you eat under that by taking a 10%, 20% deficit or a straight 250, 500 calorie deficit and you're off and running. Please remember to be safe and use good judgement when determining your deficit though. For example if your TDEE is 1500, then it's not really a good idea to take a 500 calorie deficit.

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