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    EXCEEDING CALORIE INTAKE EVERYDAY :O

    Posts: 35
    edited January 30 in Food and Nutrition
    Hi guys,
    I'm 19 years old, 50kg and my BF is 15%. I'm aiming to be 45kg with less than 10% BF.
    So I tend to eat around 1500 calories a day. My daily calorie intake according to this is 1200, however, its very hard for me to stick to because I get hungry all the time. I eat lots of protein. Can somebody please advise me on some foods which they eat that keep them full for a long period of time but is also low on calories.

    xx

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    Replies

    • Posts: 9,487 Member
      Do you exercise? You should be eating back your exercise calories which will bring you higher than 1200. Also 1200 is seriously low. Fiber and protein will keep you full. Veggies, beans, sounds like you've got the protein part down. Check out one of the TDEE calculators - you likely aren't eating enough anyway.
    • Posts: 2,153 Member
      Do you exercise? You should be eating back your exercise calories which will bring you higher than 1200. Also 1200 is seriously low. Fiber and protein will keep you full. Veggies, beans, sounds like you've got the protein part down. Check out one of the TDEE calculators - you likely aren't eating enough anyway.

      This. If you can't stick to 1200, it's probably because that number is too low. The two posts below should help you find a good number for your daily goals.

      http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
      http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets
    • Posts: 12,344 Member
      15% is a healthy bf. Why do you want to go so low?
    • Posts: 27,167 Member
      Less than 10% would put you below essential bodyfat for women.
    • Posts: 41
      I couldn't cope with 1200 a day which is what this thing put me on to start with. I've changed the way I do it though, and I've actually set my profile to 'maintain' weight.

      The reason is psychological really. On 1200 calories I went over a LOT, and always felt terrible about it. Now that I've set it to maintenance I have a lot more calories available, and if I'm having a bad day or just need a pizza and I know I can go up to that number without gaining weight, but generally I try to stay a few hundred under every day.
    • Posts: 306 Member
      Less than 10% would put you below essential bodyfat for women.

      This!
    • Posts: 8 Member
      Yes, I had to up mine to 1300 calories. I eat about 6 small meals a day so that can help. I recently discovered rice cakes with about a tbs of PB. Satisfies the crunch we need and also has protein. Don't forget veggies...the fiber helps. I like to sautee shrimp, cherry tomatoes, broccoli and about 1tbs of olive oil for lunch, oh! and fresh garlic. I am new at this too and I def. slip up...
    • Posts: 65 Member
      Up your calories and up your exercise to compensate
    • Unknown
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    • Posts: 41,865 Member
      You're at 15% BF...why the hell are you trying to stick to a 1200 calorie diet. That calorie goals is largely for women with a lot of weight to lose who are sedentary. You're not doing yourself any favors with that large of a calorie goal with basically nothing to lose fat wise.

      Cutting down to 10% is pretty damned hard for a guy...really, really damned hard for a woman and sure as **** isn't healthy to do it with a large calorie deficit. You have to do that really slow. Personally, I'd advice you to just eat maintenance and work on body composition as I would assume that is your greater issue. Hit the weight room..
    • Posts: 79 Member
      That is an unrealistic number to achieve women require at least 12% essential body fat to maintain helath, going under for long periods of time you put your health at risk. Maybe you need to change your approach and instead of focusing on losing body fat try focusing on toning up what you already have. a woman must have a minimum percent body fat of 13-17% for regular menstruation. If a woman's percent body fat is too low, her periods may stop and she may experience infertility. Her menstrual irregularities may also compromise the health of her bones, normal hormonal function is necessary for bone health. Just saying your goals and expectations do not seem healthy.
    • Posts: 264 Member
      15% on a woman is not 15% on a guy. I hope you are aware of this. Unless you're going to be a bodybuilding model, theres really no need to drop below 15%.

      body-fat-percentage-picture-men-women.jpg
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