For whats its worth, Scoobysworkshop.com accurate calorie counter has you with your current 5-6 days of week of strenuous exercise at 2175 calories. Your BMR is 1261 (Calories needed for proper bodily function if you were basically a couch potato) That would be body re-comp (gain muscle/lose fat) If you want to lose fat at a 10% deficit you would consume 1957 cals. a 20% deficit would be 1740. The "lady" who tested your body fat suggested you eat a dangerously low amount of calories, causing you to slow down your metabolism and never reach you fitness goals. These numbers of course are estimates because we are all different but I think both moderators would agree that 1000 to 1200 calories is very low, even 1600 is pretty low if your working out so much.

Your averages are as follows after we exclude days that you didn't log and days that were clearly partially logged and incomplete:

1290 cals
90 carb
25 fat
135 protein

I have a few concerns, the first being your fat intake and the second being your logging inconsistencies/inaccuracies.

The complication here is that if you log 1290 but don't use a food scale or if you take days off of tracking, your actual average intake, for both calories and macronutrients, could be significantly higher than this. This is especially true if you're eyeballing things and not trying to measure in any capacity.

Your intake is on the low end as well, however you only weigh 129 so while it's still low considering your activity, I would hesitate to increase it without first seeing what actually happens when you use a food scale and get meticulous with your intake tracking.

The first thing I'd like you to do is get a food scale, and take 2 weeks to literally track EVERYTHING that goes into your mouth. No sneaking bites of this or that, no eyeballing the portions anymore/etc.

The purpose of this is twofold:

1) To verify to us how much you are really consuming.
2) To get comfortable with proper portion sizes so that at some point you may not have to rely as heavily on the food scale.

I'd set your intake as follows:

100 carbs
40 fat
135 protein

And report back to us in 1 week with an update.


Now there's a chance you may need a diet break, you may need additional calories due to your activity, but the first piece of the puzzle that needs to be resolved is to get your intake levels accurately reported so we (you and us) know exactly what you're eating in terms of energy and nutrient intake. A food scale and more accurate logging is the way to do this.