How many cals should I be eating?

gward_1984
gward_1984 Posts: 13
in Health and Weight Loss
Hi all,

I'm 6ft5, male and currently weigh 223lbs and i've hit a bit of a plateau and i'm needing some advice on how many cals I should be eating.

MFP suggests that as I want to lose 2lbs a week I should be aiming for 1620 cals a day, I do alot of exercise (walking / running) so I end up eating over that as i'm eating my calories back but still staying under my calorie goal most days.

My BMR is 2268 which is the minimum I should be eating, so i've realised I need to start eating more as i'm nowhere near this total.

My TDEE is 3073 so take 20% of that, that says I should be eating 2459 to lose weight.

So my question is how many cals should I be eating a day, 1620, 2268 or 2459? If it's it my TDEE or 2459, what happens when I do exercise should I eat them back as well, so I eat 3000 ish a day?


I currently find myself snacking on crap just to get close to my body goal and it doesnt feel like i'm dieting......

Any help would be appreciated.

Replies

  • melindasuefritz
    melindasuefritz Posts: 3,509 Member
    less than 2230
  • idontknowkinda
    idontknowkinda Posts: 16
    I'm 6'5, but I've got about 10 pounds on you. Trying to lose 2 pounds a week is pretty excessive. I'd suggest trying for a minimum of 2268, especially with how much you exercise. Eating back your exercise calories isn't completely necessary, you might end up eating too many as most ways to estimate calories burned aren't very accurate. Eat til you feel full on healthy foods, your body will be the best indicator of whether or not you are doing things correctly and treating it well.
  • trogalicious
    trogalicious Posts: 4,584 Member
    it doesnt feel like i'm dieting......

    Any help would be appreciated.

    If it doesn't feel like you're dieting, and you're losing, then you're doing it right. Thing is, just eat more of the healthy stuff to get your closer to your goal. Problem solved.
  • gward_1984
    gward_1984 Posts: 13
    Thanks guys for replying, as my BMR is 2268 which is the minimum I need to eat, I'm going to aim for about 2600 cals a day.

    Would I lose weight if ate 2600 a day?

    If I go for a run and burn off say 400 cals, would I then have to eat 3000 cals that day to lose weight?

    It seems a bit excessive, as I'm eating around 1600 a day then eating junk food to top up my cals so to speak.
  • amy1612
    amy1612 Posts: 1,356 Member
    Thanks guys for replying, as my BMR is 2268 which is the minimum I need to eat, I'm going to aim for about 2600 cals a day.

    Would I lose weight if ate 2600 a day?

    If I go for a run and burn off say 400 cals, would I then have to eat 3000 cals that day to lose weight?

    It seems a bit excessive, as I'm eating around 1600 a day then eating junk food to top up my cals so to speak.

    Work out your TDEE from BMR and then eat at that. It will factor in your exercise so you wont need to obsess as much :)

Categories