How many calories should I be eating?

RebeccaSarah16
RebeccaSarah16 Posts: 59
in Health and Weight Loss
Hi, Im new to this and recently I've been getting confused with calories. MFP gives me 1200 calories a day. Since I began eating healthy (nearly a month) I find myself finding it hard to meet my calorie goal! I am 5'3 and a half and 128 pounds. Before when I wasn't watching what I was eating I could have easily eaten 2000+! I go to the gym five days a week for about two hours doing cardio and strength. I know I am under eating but I am so full and all my snacks are healthy and low cal! I am worried my metabolism is slowing down! So does anyone know how many calories I should be eating or is around 1000 enough? Btw I want to get down to about 115-120 pounds and at the end of the day I am never hungry!
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Replies

  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    can you open your food diary??
  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
    http://www.myfitnesspal.com/topics/show/186814-some-mfp-basics
    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/818082-exercise-calories-again-wtf


    and


    http://www.myfitnesspal.com/topics/show/10665-newbies-please-read-me-2nd-edition

    http://www.myfitnesspal.com/topics/show/226404-bmr-maintenance

    http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits

    http://www.myfitnesspal.com/topics/show/510406-tdee-is-everything

    http://www.myfitnesspal.com/topics/show/10589-for-those-confused-or-questioning-eating-your-exercise-calo
  • ladynocturne
    ladynocturne Posts: 865 Member
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    You maintain on 1700 calories a day with no exercise. So.. you can eat more and not suddenly gain fat.
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    SImply eat more calorie dense foods is all. Peanut butter, nuts, avocados, etc. Sometimes clean eating can sabotage us in the other direction if we're not careful, eh?
  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    my diary is not that exciting but feel free to have a look - are you eating 1000 cals or netting 1000 cals
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    It's so hard though as Im full at about 1000-1100!
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    Eating about 1000, net is about 500!
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    Can you open your diary so we can take a look and make suggestions for you to "change it up" to help out?
  • MzManiak
    MzManiak Posts: 1,361 Member
    Fat2FitRadio.com
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    Fat2FitRadio.com
    Love this site.
  • ladynocturne
    ladynocturne Posts: 865 Member
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    It's so hard though as Im full at about 1000-1100!

    I suggest you stop buying "diet" foods like low fat or low carb. Eat full fat yogurts/milks/cheese and add avocado to soups, salads, and toast. Cooking with olive oil and eat a handful of nuts for snacks. If you did all of this in one day you would easily add 400 calories with very little "grams" of food to make you feel any fuller.

    If you eat rice or noodles, you can add an extra cup to each meal, that would be 100 calories easy without really being much more food.
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    Can you open your diary so we can take a look and make suggestions for you to "change it up" to help out?
    I only started using this site so I only have 3 days logged! How do I open it?
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    It's so hard though as Im full at about 1000-1100!

    I suggest you stop buying "diet" foods like low fat or low carb. Eat full fat yogurts/milks/cheese and add avocado to soups, salads, and toast. Cooking with olive oil and eat a handful of nuts for snacks. If you did all of this in one day you would easily add 400 calories with very little "grams" of food to make you feel any fuller.

    If you eat rice or noodles, you can add an extra cup to it, that would be 100 calories easy without really being much more food.

    Okay thanks I will try this! Do you know I would gain weight though or just not loose it really fast?
  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    Eating about 1000, net is about 500!

    this is super low
    and like it or not is very much disordered eating, if not yet an eating disorder.
    you are literally running on empty and your body will be using up your hard earned muscle as a source of protein to keep you going. sorry to sound like a miserable so and so but this will result in illness if it carries on.

    Please take the time to read this and see if you recognise yourself at all, we are all human and can all get ill and illness takes many forms.
    http://www.helpguide.org/mental/anorexia_signs_symptoms_causes_treatment.htm

    please don't be offended or stop asking for advice:wink:
  • ladynocturne
    ladynocturne Posts: 865 Member
    You might lose weight faster on a lower than your BMR calorie intake, but it won't be just fat loss, it will be a lot of lean muscle.

    If all you really care about is the number on the scale and not how you will look and feel, then... I guess, it's your body. I have never seen a single person who was happy after losing most of their lean muscle mass and having a low metabolism.

    The maximum safe amount of fat a normal person can lose is 1-2lbs a week, this generally means they have 20-40lbs they want to lose, since you have more like ...10? I think it's safe to say that it's looking closer to half a pound a week for you.

    Anything worth doing, is worth doing right.
  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    It's so hard though as Im full at about 1000-1100!

    I suggest you stop buying "diet" foods like low fat or low carb. Eat full fat yogurts/milks/cheese and add avocado to soups, salads, and toast. Cooking with olive oil and eat a handful of nuts for snacks. If you did all of this in one day you would easily add 400 calories with very little "grams" of food to make you feel any fuller.

    If you eat rice or noodles, you can add an extra cup to it, that would be 100 calories easy without really being much more food.

    Okay thanks I will try this! Do you know I would gain weight though or just not loose it really fast?

    You will just be giving your body the fuel it needs to get around and do its job every day and fuel your workouts so no you will not put on bad fat , but your lean body mass/muscle may increase so a small weight gain on the scale perhaps.
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    No I promise I don't have an eating disorder! I want to be healthy and my body is getting full on a small amount! But thank you anyways!
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    I only started using this site so I only have 3 days logged! How do I open it?
    Go to "Settings" then "Profile Privacy SEttings" to open it up to MyFitnessPal Members Only. And we can still help with 3 days worth of logging, as long as it's accurate.

    Yes, eat full-fat, whole foods and not a bit of diet food which is probably over-processed anyway.
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    I have been loosing about 2 pounds a week so I defiantly need to up my calories!
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    Okay it's open:)
  • daisyeyes
    daisyeyes Posts: 144
    Just listen to your body! If you feel full and have enough energy, then of course you shouldn't up your calories. But if eating only 1000 calories makes you kind of weak then you could do what the others suggest and eat more calorie dense foods. Peanut butter is about 100 calories per TBSP. and will give you that energy boost!
  • PepperWorm
    PepperWorm Posts: 1,206
    To add the awesome links posted above:

    http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

    If you choose full fat dairy, nut butters, raw almonds/nuts, avocados, eggs, lean meats, olive oil/healthy fats, and protein powder...you should have zero issues hitting goal every day.
  • ALittleBitLess1
    ALittleBitLess1 Posts: 119 Member
    That's cool then, just keep a check on it, its far to easy to get carried away and too focused on one aspect of our lives for some of us.
  • PepperWorm
    PepperWorm Posts: 1,206
    If you want to lose weight safely and not kill your metabolism(and lose a lot of lean muscle mass) you need to Calculate your BMR and eat at least that many calories daily.

    Your estimated BMR is: 1,338 calories/day.

    So please eat at least 1340 calories a day if you do not exercise.

    Eat 1340 calories a day + whatever you burn during exercise.

    This will give you the safest daily deficit to lose weight.

    It's so hard though as Im full at about 1000-1100!

    I suggest you stop buying "diet" foods like low fat or low carb. Eat full fat yogurts/milks/cheese and add avocado to soups, salads, and toast. Cooking with olive oil and eat a handful of nuts for snacks. If you did all of this in one day you would easily add 400 calories with very little "grams" of food to make you feel any fuller.

    If you eat rice or noodles, you can add an extra cup to each meal, that would be 100 calories easy without really being much more food.

    You beat me to it!

    Sage advice. :drinker:
  • Bekahmardis
    Bekahmardis Posts: 602 Member
    Yep, it sure is! :) Okay, first thing: no more low-fat or low-cal, or skim anything. If you don't like whole milk, try 2% or 1%, but add some more calories that way. Second thing: eat a fuller lunch - more protein, fewer carbs. Third thing: Double your protein intake. If that means you have to drink a protein milk shake, then so be it.

    You're eating very small amounts for each meal. I know it's hard since you feel so full, but if you could *finish* that bagel, instead of leaving 1/4 of it on the plate....or maybe use a cream cheese spread instead of just a small amount of butter.....

    Are you a vegetarian? If so, there are lots of ways to get protein with beans and soy products. If not, go get some chicken breasts and have a chicken sandwich!

    That's a good way to start, along with peanuts. That's how I started out - I started eating an extra ounce or two of peanuts each day. It gave me extra protein and the good fats, and they gave me a LOT more calories without filling me up. More protein, fewer carbs. Some carbs like veggies will actually fill you up faster, too, so that may be part of it as well.

    Ready? Set? Go! :wink:
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    Just listen to your body! If you feel full and have enough energy, then of course you shouldn't up your calories. But if eating only 1000 calories makes you kind of weak then you could do what the others suggest and eat more calorie dense foods. Peanut butter is about 100 calories per TBSP. and will give you that energy boost!

    I will try that thank you! I am perfectly fine at around 1000-1100 calories that's whats not making sense! I feel like I have more energy than when I was eating 2000+ calories of bad food!
  • ajbltn
    ajbltn Posts: 57
    I agree. Eat the whole food, full fat stuff. Avoid diet products (they're so full of crap anyways). The healthy fats will do your body and metsbolism good. :)
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    Yep, it sure is! :) Okay, first thing: no more low-fat or low-cal, or skim anything. If you don't like whole milk, try 2% or 1%, but add some more calories that way. Second thing: eat a fuller lunch - more protein, fewer carbs. Third thing: Double your protein intake. If that means you have to drink a protein milk shake, then so be it.

    You're eating very small amounts for each meal. I know it's hard since you feel so full, but if you could *finish* that bagel, instead of leaving 1/4 of it on the plate....or maybe use a cream cheese spread instead of just a small amount of butter.....

    Are you a vegetarian? If so, there are lots of ways to get protein with beans and soy products. If not, go get some chicken breasts and have a chicken sandwich!

    That's a good way to start, along with peanuts. That's how I started out - I started eating an extra ounce or two of peanuts each day. It gave me extra protein and the good fats, and they gave me a LOT more calories without filling me up. More protein, fewer carbs.

    Ready? Set? Go! :wink:

    Thank you so much for the advice! Yep I am a vegetarian so I will try and get more protein!
  • emmarosemc
    emmarosemc Posts: 5
    I think it's the tea thats making you feel full. Tea does that to me too. It's almost like a meal delayer and then I just forget to eat or don't feel hungry. Try only drinking 1 cup a day.
  • RebeccaSarah16
    RebeccaSarah16 Posts: 59
    I think it's the tea thats making you feel full. Tea does that to me too. It's almost like a meal delayer and then I just forget to eat or don't feel hungry. Try only drinking 1 cup a day.
    Yeah I've been noticing that it is quite filling! Okay I will try thank you!

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