QUESTION! HELP PLZ!

Getting_There78
Getting_There78 Posts: 12
in Fitness and Exercise
Hello, I'm a 22 year old female I workout 3-5 days a week and burn 300-600 calories at the moment (that I know of according to the machines) I do not have a job so I do sit around a lot at the moment. I workout for at least 1 hour a day maybe 2 and right now I'm eating 1200-1500 calories a day. Only thing I do really is walk at a high pace on the treadmill. I'm 5'6 and weigh 210 pounds at the moment and the reason why I'm telling you guys this is cause I need advice. Am I eating to little? Am I not working out enough? I eat 3 meals a day about 400 calories and snack to usually put my calories up higher. Suggestions?

I'm new to this site btw!

Replies

  • thesophierose
    thesophierose Posts: 754 Member
    Find out your BMR, TDEE and calculate -20% defecit off that :)
  • maelakay
    maelakay Posts: 1
    Take a look at where you are getting your calories from. Increase your protein, reduce your sugars. You also might want to include some weight training, as lean muscle will help increase your metabolism / calorie burn rate.

    If you workout once a day, then the rest of the day you are resting, you might want to add a little more action during the day. For example: in the morning, walk/run on a treadmill for 45 minutes. Then, 4-5 hours later, do it again. By increasing your physical activity throughout the day, you will be helping your metabolism stay just a bit higher than "resting" for the remainder of the day.
  • nomeejerome
    nomeejerome Posts: 2,616 Member
    The machines tend to overestimate calories. Are you logging consistently? Are you logging accurately? How tall are you and would you be willing to open your diary?
  • Getting_There78
    Getting_There78 Posts: 12
    Thanks great advice!
  • Getting_There78
    Getting_There78 Posts: 12
    I'm new sorry I plan on doing this I'm 5'6
  • randomtai
    randomtai Posts: 9,003 Member
    Find out your BMR, TDEE and calculate -20% defecit off that :)

    This.
  • nomeejerome
    nomeejerome Posts: 2,616 Member
    Your BMR is 1770.
    Your TDEE is 2743. (3-5 hours per week exercise)
    Your TDEE - 20% is 2194.

    You can either eat 2194 all of the time and don't eat your exercise calories back or eat at 1770 and eat exercise calories back.....whatever you prefer.

    ETA: As long as you keep up that amount of physical activity and eat under your TDEE, you will be good.
  • sirtxt
    sirtxt Posts: 39
    Find out your BMR, TDEE and calculate -20% defecit off that :)

    I am not sure I understand this calculation. Are you saying TDEE - BMR = Calories you should eat - 20%?????
  • Getting_There78
    Getting_There78 Posts: 12
    I was confused at first too! haha
  • nikkip1982
    nikkip1982 Posts: 18 Member
    Find out your BMR, TDEE and calculate -20% defecit off that :)

    I am not sure I understand this calculation. Are you saying TDEE - BMR = Calories you should eat - 20%?????
    TDEE is what you need to eat to maintain your current weight. BMR is what you need to not die (organ function, etc). If you eat under BMR, you may not notice a weight loss b/c your body is storing everything (because it needs it to not die). Taking 20% off of the TDEE number will allow you to lose weight in a healthy way. You should not take more than 20% off, unless you are working with a dr.
  • Getting_There78
    Getting_There78 Posts: 12
    Thanks! so whats your suggestion on the calories I burn? Should I eat them back on?
  • nonstopper
    nonstopper Posts: 1,108 Member
    There are things i still need to know. What are you eating? Do you still drink soda? What days are your cardio? Do you lift?

    i recommend 5 small meals a day. Breakfast the biggest. SLEEP very important. Also i recommend running OUTside instead of a treadmill. But lifting weughts is very effective. When it comes to cardio you can just keep your same heart rate the same. For example when people SPRINT the run real fast and when they stop their heart rate is off the charts. You need to get your heart rate up from intense cardio like running to sprinting to soccer.

    Also do full body workouts & core workouts. Squats are the *kitten*
  • sirtxt
    sirtxt Posts: 39
    Thanks for the explanation!

    But I am confused as to why the suggested MFP daily calorie intake does not match what I just calculated.

    After setting up my profile, MFP stated to eat right at 2000 a day to lose at the rate I wanted. Yet, if I figure the alloted calories a day using the above formula (which makes sense to me), I should be eating another 800 calories. That is a big difference!

    I am losing a pound every 8 - 10 days - consistently. I know everyone is different and you need to modify what works for you.

    I would appreciate insight.
  • nomeejerome
    nomeejerome Posts: 2,616 Member
    Thanks for the explanation!

    But I am confused as to why the suggested MFP daily calorie intake does not match what I just calculated.

    After setting up my profile, MFP stated to eat right at 2000 a day to lose at the rate I wanted. Yet, if I figure the alloted calories a day using the above formula (which makes sense to me), I should be eating another 800 calories. That is a big difference!

    I am losing a pound every 8 - 10 days - consistently. I know everyone is different and you need to modify what works for you.

    I would appreciate insight.

    MFP uses a different method, so you are expected to eat your calories back.
    TDEE method will be higher because exercise is already factored into the number. (you don't eat exercise calories back with this method.)
  • sirtxt
    sirtxt Posts: 39
    I appreciate the explanation - I am feeling a little stupid - why isnt this taught in school to kids???? I just remember studying the outdated food pyramid.

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