Help please! Calorie intake vs net/ micros

StArBeLLa87
StArBeLLa87 Posts: 1,582 Member
edited January 24 in Health and Weight Loss
So I've lost about 22- 24lbs so fat my body fat is 29% fat now
I'm 5"6 1/2
180-178 depending on sodium intake
Well here's my issue I was stupid and started my weight-loss on a VLCD under 600 diet hit a major stall so gradually up and to 800 and so on so I'm finally eating well over 1200 a day but I've gained back 2 lbs I really would like someones advice in how many calories I should eat and should I eat back exercise calories and focus on the net!
I am so lost as you can probably tell by how choppy my message is! Lol

Any one around my stats? How often should i exercise? What should i set my micros to? Any advice please! :flowerforyou:

What's the bet tdee calculator?

My tdee is 2447

Replies

  • WeightHacker
    WeightHacker Posts: 260 Member
    well lets ask this how many days do you wanna work out`?
    and how much calories do you wanna burn for those?
    with that i can give you a fair good amount of calories intakes you could consume without having to eat back your calories.
    also are you very active or so so or none?
  • StArBeLLa87
    StArBeLLa87 Posts: 1,582 Member
    I try to workout at gym 5 days a week 45 mins to a hr but walk 30- 60 mins regardless every day
    Other than That I'm not active i sit on my butt lol

    I tend to burn 500-700 calories five days a week when on track

    On gym off days I burn about 300 calories
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Those two pounds you've "gained" are not two pounds of fat, I can guarantee you that much. No way will you put on two pounds of fat eating at that sort of a deficit.

    Surely you need to increase your calories--600, 800, even 1200 isn't really enough for someone who is young and active. I can't give you a number, but I think you should really aim to increase. Increase slowly, and put your scale away for a while because it's making you neurotic. Just focus on eating well and exercising in a reasonable way, and let your body adjust to your new way of eating.

    I think your exercise sounds fine--I wouldn't increase or decrease that. Just up your calories slowly over a few weeks until you get to where you think you should be.

    Macro settings are really up to you. Zone diet is popular and uses the following percentages: 30p/30f/40c. Low carb is something like 40p/35f/25c. The other way is to just make sure you're getting your protein and fat macros set correctly for you...for protein, you want 1g per pound of LBM, which is lean body mass-- NOT your total weight. For fat, it is 0.35g per pound of total body weight. You can then fill out the rest of your calories with carbs.
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