Am I eating enough (take a look at my diary!!)

I am no expert but, I don't think you are eating enough. You should eat at the very least 1200 calories a day. Your body is like a furnace, to keep the fire kindled you need to feed it.

I am no expert but, I don't think you are eating enough. You should eat at the very least 1200 calories a day. Your body is like a furnace, to keep the fire kindled you need to feed it.

i think you only looked at unfinished today... the other days are over that

I am no expert but, I don't think you are eating enough. You should eat at the very least 1200 calories a day. Your body is like a furnace, to keep the fire kindled you need to feed it.

i think you only looked at unfinished today... the other days are over that

This.

She is around 1500-1600 each day

^ make sure you read it thoroughly and understand the terms TDEE and BMR! You can also simply just eat at a 15% or 20% deficit of your TDEE.

I use scoobysworkshop.com go to the fast calorie calculator. you type in current weight, age, height, activity level and what percentage of tdee you want to reduce by. I do 15% cut. they say 35% and under you want to aim 10-15% 35% and above you want 20-25% cut. ( this is body fat percentage.

I'm 5"11, 22 years old and I currently weigh 214lbs (down from 229)

I have opened my diary so I can see whether I'm along the right tracks and whether anyone could recomend I make any changes

Thanks

Dislaimer: I do not know your body fat percentage so this calculation is probably off by a bit, but just to show you an example of your TDEE:


Entered information: 22 year old female, 71 inches tall, weighing 214 pounds, BMI of 29.8 (Overweight).

From the information that you entered, you'd like to weigh 214 lbs.


Harris-Benedict Formula


There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1816 calories.


How Many Calories Should I Eat?


Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.



Activity Level

Daily Calories



Sedentary (little or no exercise, desk job)

2179



Lightly Active (light exercise/sports 1-3 days/wk)

2497



Moderately Active (moderate exercise/sports 3-5 days/wk)

2815



Very Active (hard exercise/sports 6-7 days/wk)

3133



Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

3450


NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.


So, if you are lightly active, you should eat 2497 - 20% deficit (499) = 1988 to lose approximately 1 pound per week.

I would take my measurements and calculate your BF% and then run the calculation again. The biggest error in the above info is probably your BMR since I did the estimate without your measurements, but you should not be eating below your BMR for any length of time since BMR is the minimum number of calories needed to support healthy organ function.