How many calories do you eat to lose weight?
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I'm 5'11'' and currently about 171. I am looking to get to 150-155...I'll see when I hit 155 how I look and feel. I was trying to eat about 1600-1800 cal/day...but get hungry on that. SO, I am just starting to do TDEE (2400cal/day doing exercise 3x/wk) minus about 15% or so bringing me to about 2000 cal/day. I just need to be consistent with this for a month to see what happens. Today is day 1! So I'll report back in 30 days (5/12) to let you know my results!0
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Ugh - this is my absolute downfall & I'm afraid this thread hasn't been much help!
I'm 180/5"10 & have NFI where I should be with regard to eating calories. I KNOW that eating barely anything doesn't work, been there, done that, but when MFP tells me to eat 2,708 after taking into account my fitbit adjustments I just baulk, thinking "I want to LOSE weight!" & I'm finding it really hard to even try it out, although I have been adding high cal snacks like nuts & greek yoghurt, especially after exercise (I walk for 1hr20mins every night).
It is abhorrently hard for me to drop weight, and although the walking makes me feel better physically, seeing little change on the scales after all my efforts really does dishearten me. This past week I have been trying to get within 300 or 400 cals of my goal as dictated by MFP, it's scary but I hope it works!
I just got a HRM & after my walk last night discovered that my fitbit burn estimate (which I thought was waaaaaay too high) is actually around 100cal lower than I actually burn so I guess I really DO need to eat more, but it just so hard to get my head around that!0 -
Height: 5'10"
Starting Weight - 158 lbs (started MFP at the end of Jan. 2013)
Current Weight - 144 lbs
Goal weight - 135 lbs
Exercise days (5x/week) - 1,800 to 2,000 cal/day
No-exercise days - about 1,400 cal/day
MFP dropped me to 1,270 after I lost that first 10 lbs, but I'm not following that and am still eating the higher cals and still losing about .5 to 1 lb/week. (I usually weigh every 2 weeks or so so take the average.) While I'm working on losing the last 9 lbs, I'm also starting to strength train and am interested to see how that affects things.
That is awesome! Since starting this thread I have upped my cals several times.. and am now eating 2000 on workout days (which is only lifting weights) and 1800 on rest days. So I ate 2000 calories today and it was awesome! I was also finally able to hit my protein goal, which I couldn't do before. I am even a little hungry still so I think that means that it is not too much food for me. Strength training makes me so hungry! And I love it! Never going back down to less than 1800!!0 -
Ugh - this is my absolute downfall & I'm afraid this thread hasn't been much help!
I'm 180/5"10 & have NFI where I should be with regard to eating calories. I KNOW that eating barely anything doesn't work, been there, done that, but when MFP tells me to eat 2,708 after taking into account my fitbit adjustments I just baulk, thinking "I want to LOSE weight!" & I'm finding it really hard to even try it out, although I have been adding high cal snacks like nuts & greek yoghurt, especially after exercise (I walk for 1hr20mins every night).
It is abhorrently hard for me to drop weight, and although the walking makes me feel better physically, seeing little change on the scales after all my efforts really does dishearten me. This past week I have been trying to get within 300 or 400 cals of my goal as dictated by MFP, it's scary but I hope it works!
I just got a HRM & after my walk last night discovered that my fitbit burn estimate (which I thought was waaaaaay too high) is actually around 100cal lower than I actually burn so I guess I really DO need to eat more, but it just so hard to get my head around that!
I hear ya! Upping cals is scary! It took me a while to go from 1200 (where MFP put me) up to now 2000. I did it gradually and when I saw that I wasn't gaining weight, I would up it a little more. It will take your body a couple weeks to get used to more calories and you might not lose right away, but you need to wait a couple weeks. I am not trying to lose weights, just build muscle and lose fat, hence I am eating right at TDEE. So if you want to lose weight, eat maybe TDEE-15%? Have you figured out your TDEE?0 -
Ugh - this is my absolute downfall & I'm afraid this thread hasn't been much help!
I'm 180/5"10 & have NFI where I should be with regard to eating calories. I KNOW that eating barely anything doesn't work, been there, done that, but when MFP tells me to eat 2,708 after taking into account my fitbit adjustments I just baulk, thinking "I want to LOSE weight!" & I'm finding it really hard to even try it out, although I have been adding high cal snacks like nuts & greek yoghurt, especially after exercise (I walk for 1hr20mins every night).
It is abhorrently hard for me to drop weight, and although the walking makes me feel better physically, seeing little change on the scales after all my efforts really does dishearten me. This past week I have been trying to get within 300 or 400 cals of my goal as dictated by MFP, it's scary but I hope it works!
I just got a HRM & after my walk last night discovered that my fitbit burn estimate (which I thought was waaaaaay too high) is actually around 100cal lower than I actually burn so I guess I really DO need to eat more, but it just so hard to get my head around that!
I hear ya! Upping cals is scary! It took me a while to go from 1200 (where MFP put me) up to now 2000. I did it gradually and when I saw that I wasn't gaining weight, I would up it a little more. It will take your body a couple weeks to get used to more calories and you might not lose right away, but you need to wait a couple weeks. I am not trying to lose weights, just build muscle and lose fat, hence I am eating right at TDEE. So if you want to lose weight, eat maybe TDEE-15%? Have you figured out your TDEE?
I hadn't, but I just googled & found a TDEE calculator... it said 3454 (!!!!) & -15% of that is 2935.9 - that can not be right. Maybe I shouldn't count my exercise?? According to my HRM my walk burnt 886 cals last night, but I only logged that as what my fitbit estimated, around 770, and MFP gave me a goal of 2708... I don't know HOW to eat that much, while making healthy choices!?0 -
Ugh - this is my absolute downfall & I'm afraid this thread hasn't been much help!
I'm 180/5"10 & have NFI where I should be with regard to eating calories. I KNOW that eating barely anything doesn't work, been there, done that, but when MFP tells me to eat 2,708 after taking into account my fitbit adjustments I just baulk, thinking "I want to LOSE weight!" & I'm finding it really hard to even try it out, although I have been adding high cal snacks like nuts & greek yoghurt, especially after exercise (I walk for 1hr20mins every night).
It is abhorrently hard for me to drop weight, and although the walking makes me feel better physically, seeing little change on the scales after all my efforts really does dishearten me. This past week I have been trying to get within 300 or 400 cals of my goal as dictated by MFP, it's scary but I hope it works!
I just got a HRM & after my walk last night discovered that my fitbit burn estimate (which I thought was waaaaaay too high) is actually around 100cal lower than I actually burn so I guess I really DO need to eat more, but it just so hard to get my head around that!
I hear ya! Upping cals is scary! It took me a while to go from 1200 (where MFP put me) up to now 2000. I did it gradually and when I saw that I wasn't gaining weight, I would up it a little more. It will take your body a couple weeks to get used to more calories and you might not lose right away, but you need to wait a couple weeks. I am not trying to lose weights, just build muscle and lose fat, hence I am eating right at TDEE. So if you want to lose weight, eat maybe TDEE-15%? Have you figured out your TDEE?
I hadn't, but I just googled & found a TDEE calculator... it said 3454 (!!!!) & -15% of that is 2935.9 - that can not be right. Maybe I shouldn't count my exercise?? According to my HRM my walk burnt 886 cals last night, but I only logged that as what my fitbit estimated, around 770, and MFP gave me a goal of 2708... I don't know HOW to eat that much, while making healthy choices!?
That does sound like a lot! You must be doing A LOT of exercise. As in several hours every day?? If so you might be totally stressing your body out. Are you sure you are not overestimating your exercise? That walk last night must have been 2 hours long to burn that many calories! Or were you speed walking
I used this website: http://scoobysworkshop.com/calorie-calculator/
And it asks for hours per week of exercise.
I plugged in your height and weight, and even with the highest exercise setting per week, it didn't go up much higher than 3000. (Age might make a small difference, I don't know your age so I put in 30) So 3000 -15% = 2600.
After eating more, do you still feel hungry, or uncomfortably full? I am also finding it hard to eat more, but am getting used to it, and am starting to get hungry again, which I think is my metabolism speeding up as a result of the fuel I am giving it
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Also check out the group "Eat more to weigh less". There are some people there who give great advice and know a lot more about it than I do 0
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2000+ a day.0
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Ugh - this is my absolute downfall & I'm afraid this thread hasn't been much help!
I'm 180/5"10 & have NFI where I should be with regard to eating calories. I KNOW that eating barely anything doesn't work, been there, done that, but when MFP tells me to eat 2,708 after taking into account my fitbit adjustments I just baulk, thinking "I want to LOSE weight!" & I'm finding it really hard to even try it out, although I have been adding high cal snacks like nuts & greek yoghurt, especially after exercise (I walk for 1hr20mins every night).
It is abhorrently hard for me to drop weight, and although the walking makes me feel better physically, seeing little change on the scales after all my efforts really does dishearten me. This past week I have been trying to get within 300 or 400 cals of my goal as dictated by MFP, it's scary but I hope it works!
I just got a HRM & after my walk last night discovered that my fitbit burn estimate (which I thought was waaaaaay too high) is actually around 100cal lower than I actually burn so I guess I really DO need to eat more, but it just so hard to get my head around that!
I hear ya! Upping cals is scary! It took me a while to go from 1200 (where MFP put me) up to now 2000. I did it gradually and when I saw that I wasn't gaining weight, I would up it a little more. It will take your body a couple weeks to get used to more calories and you might not lose right away, but you need to wait a couple weeks. I am not trying to lose weights, just build muscle and lose fat, hence I am eating right at TDEE. So if you want to lose weight, eat maybe TDEE-15%? Have you figured out your TDEE?
I hadn't, but I just googled & found a TDEE calculator... it said 3454 (!!!!) & -15% of that is 2935.9 - that can not be right. Maybe I shouldn't count my exercise?? According to my HRM my walk burnt 886 cals last night, but I only logged that as what my fitbit estimated, around 770, and MFP gave me a goal of 2708... I don't know HOW to eat that much, while making healthy choices!?
That does sound like a lot! You must be doing A LOT of exercise. As in several hours every day?? If so you might be totally stressing your body out. Are you sure you are not overestimating your exercise? That walk last night must have been 2 hours long to burn that many calories! Or were you speed walking
I used this website: http://scoobysworkshop.com/calorie-calculator/
And it asks for hours per week of exercise.
I plugged in your height and weight, and even with the highest exercise setting per week, it didn't go up much higher than 3000. (Age might make a small difference, I don't know your age so I put in 30) So 3000 -15% = 2600.
After eating more, do you still feel hungry, or uncomfortably full? I am also finding it hard to eat more, but am getting used to it, and am starting to get hungry again, which I think is my metabolism speeding up as a result of the fuel I am giving it
My walk was an hour and a half, brisk, I have been doing that every day & I feel great. My Polar HRM estimated the higher calorie burn, I went with the lower that my fitbit automatically tracks, and apart from that I just rely on my fitbit syncing & don't add anything additional. I AM heavy though - about 23kg to go to meet my initial goal which is at the higher end of my healthy weight range.
Good guess on the age, 31! I wonder if I aimed for 2000 a day that would be ok? Enough? I am perfectly satisfied with the amount of food I am eating & never hungry since I have a primal leaning toward good fats & low sugar.
Thank you for all your help by the way, I really appreciate it, will check out that group stat. 0 -
Annelies11 - thank you for pointing out that group, after reading & *cough* re-reading the TDEE & BMR sticky, and then, watching the video, I GET IT!
BMR: 1822
TDEE - 15%: 2400
*happy dance*0 -
I'm 5'11.5", 167lb and I eat 2000-2100 to lose and 2500-2600 to maintain. I use the TDEE method and custom goals on MFP and only thus only track food and not exercise calories burned. Eating 2000-2100 is hard but am so close to BF% goal so it's not long until I can eat more food again! 0
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Im 5'10, 186 currently. MFP had me on 1200 but I bumped it up to 1500. So if I get anywhere in that range I am happy. I work out 4-5 times a week and I dont eat back calories. I have a difficult time just hitting 1200 calories it seems. I eat 3 meals a day and a few snacks and Im not hungry in between so now I have incorporated a before gym snack and that seems to help me hit my calorie goals. So far so good, I started somewhere around 200-205.0
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MFP has me at 1700 to lose 1.5 lbs a week, but I strive to be under 1500. Sometimes the stupidest snacks or serving choices ruin the whole day for me. Thank goodness the weather is getting better and getting out to exercise will be more attractive.0
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Height: 5'10"
Starting Weight - 158 lbs (started MFP at the end of Jan. 2013)
Current Weight - 144 lbs
Goal weight - 135 lbs
Exercise days (5x/week) - 1,800 to 2,000 cal/day
No-exercise days - about 1,400 cal/day
MFP dropped me to 1,270 after I lost that first 10 lbs, but I'm not following that and am still eating the higher cals and still losing about .5 to 1 lb/week. (I usually weigh every 2 weeks or so so take the average.) While I'm working on losing the last 9 lbs, I'm also starting to strength train and am interested to see how that affects things.
That is awesome! Since starting this thread I have upped my cals several times.. and am now eating 2000 on workout days (which is only lifting weights) and 1800 on rest days. So I ate 2000 calories today and it was awesome! I was also finally able to hit my protein goal, which I couldn't do before. I am even a little hungry still so I think that means that it is not too much food for me. Strength training makes me so hungry! And I love it! Never going back down to less than 1800!!
I too have had to up my calories several times since joining MFP in January - even since my response above. Those MFP numbers are just WAY too low for me. No way no how could I only eat 1,270 a day on a regular basis.
My TDEE at moderately active is 2151. I read somewhere that since I'm really close to my goal weight I should do the TDEE - 10% which takes me to 1,936. On days I don't workout, I aim for 1,500 calories and I don't even remember where I got that number...like the other poster said NFI! I guess I'm doing a hybrid MFP - TDEE - 10% thing. I'm not gaining and I'm still slowly losing but don't know WTF I'm doing. Have seriously considered getting a consult with a nutritionist because the goal weight is not that important to me whereas I want to gain some muscle and probably need to be in some kind of calorie surplus. Like you, I've got to eat a lot after I strength train, especially upper body. I'm going to check out the eat to lose group like you suggested.0 -
I started eating 1200 im at a healthy weight now so i usually stick under 1800 but I'm paleo so getting the calories in is harder as I seem fuller for longer so it usually ends up at 1400 fairly naturally0
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Just wanted to pop back in & say to Annelies11 that I am doing great now eating a proper amount of calories - losing slowly, but losing in a sustainable, healthy way.
So big bump for tallies who JUST AREN'T EATING ENOUGH! xx0 -
I'm 28 6ft tall and about 198, Myfitnesspal has me set at 1200 calories to loose 2 pounds a week, Ive bumped it up to 1430 which is a pound and a half a week, but I never loose more then about a pound and I work out 3-4 days a week. I did the TDEE calculation and it shows 2360 (with the option working out 1-3 days a week). If I subtract 20% that is 1888. I'm kinda of wanting to try it, but I have to be in a wedding in like 2 months, so it is making me nervous. I already have my dress, so I cant afford to gain any weight, I really need to be toning up so it looks better (a little tight in my hips and rib cage).0
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I'm 5'10 and I eat about 1250.....take a lot to keep that amount. I love me some food
) <sigh> 0 -
I'm 6ft and have lost the last 120 or so pounds at 1700 calories. I would be unbearable to associate with at 1300...0
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Wow! What an eye opener! I eat way too little calories. I was trying for 1200 and I workout 4x a week and walk/run. I have been okay with the hunger I was just lethargic. I am totally upping my calories! Thanks ladies!! Oh and I am 5' 10" 169 pounds and training for a 5 mile obstacle race on the 20th.
I'm 5'10" and weight 168.9 lb. I eat about 1800-2000 a day and almost exercise daily. I've lost 8 lb so far. My goal weight is around 150 lb.0 -
I used to eat 1200-1500 and lost weight quickly but I had the rebound effect of gaining 5 lbs back when i tried to increase my calories.
Now, I eat about 2000-2200 but im fairly active 5x/week cardio, 2x weight lifting. I'm still losing but its more around .75/lb a week. I really want to reach my goal and KEEP IT OFF this time!0 -
I'm 5'9", 210lbs. I try to stay at 1600 on no exercise days, and around 2000 on exercise days. It's not too hard calorie-wise but I really need to keep my sodium levels lower and up my protein.0
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I'm 6'2 and lost 77lbs eating 1200-1400 and now that I moved up to 1700 to lose only 1lb per week, I'm not losing at all. Well, I've lost one pound since April. Going back to 1400 immediately.0
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I'm 5'10, 190lbs and eat between 1300-1700 on most days (which seems to be working thus far because I lost three pounds this week!), because I'm trying to follow a plan set out to me by my dietitian. c: She's got me eating the very basics that I need to stay healthy, keeping my height in mind.
What this looks like, or should look like, is:
Breakfast: 1 serving of milk/milk product or 1 serving of protein,
2 servings of grains/ starches
1 serving of fruit
(Usually this amounts to a bowl of cereal with some fruit in it for me)
A snack of: 1 serving of fat
1 serving of fruit
1 serving of milk/protein OR 1 serving of starch (Snack optional)
(Bread with peanut butter spread and sliced fruit on top)
Lunch: 2 servings of grains/starches
2 servings of protein
1-2 servings of veggies
1-2 servings of fats
(A sandwich or homemade smoothie of some sort)
Snack: 1 fruit serving
1 milk/protein serving OR 1 serving of starch
(Glucerna bar)
and Dinner! 1-2 servings of grains/starches
4 servings protein
1 servings fruit
1-2 servings vegetables
1-2 servings fats
(Whatever mom cooks!)
Snack: 1 serving starch
1 serving protein
1 serving fat.
(Usually don't eat)
So basically I usually don't go over two hours without eating and all my needs are met! Sometimes I'll substitute here or there with a meal replacement bar or shake, and it's difficult to get it all in there because we're kind of strapped for cash right now (protein? What protein? I should invest in protein powder...) but there it is. c:0 -
I just started MFP again. I'm 5'9" and weighed 240. My goal is to lose 2 lbs per week, and MFP said I'd have to eat only 1400 cal a day to meet that goal. However, I've used a different calculation that put me at 2400 cal to lose 1 lb a week...so I decided to go somewhere in the middle, so right now I am eating between 1600-1800 calories and exercising moderately (walking the dog or swimming) 2-3 times per week.
With this plan, so far I have met my goal on the dot and lost 6 lbs in 3 weeks!0 -
I'm 6' 2" & I'm eating 1930 a day. I (NOW) workout 5-6 day a week & have a physically intense job (3200+ calorie burn), so I need every single calorie or my body will hold onto to the fat instead of burning it off.0
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I am 5'10 and weigh in at 170. I want to get down to at least 150. I am eating 1300 - 1400 calories a day. I have a very sedentary job but I go to the gym six days a week and do 20 minutes on the bike or eliptical and 30 - 40 minutes on either the leg/ab machines or the arm machines. I hope I am gaining muscle because weight wise I am only losing about a pound a week. Just started tracking measurements.0
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Thanks for this thread, its been a real eye opener. Ever since my calories were lowered to 1610 I've been starving every day. I went and used the Scooby calculator and it says my BMR is 2045 and I should be eating about 1900 calories a day. This could also explain why I haven't been losing as much weight since being lowered, and have been having headaches more frequently. I do crossfit 4 days a week, and occasionally walk 4-5 miles on my days off from crossfit, so I'm pretty active. I set the Scooby calculator to a sedentary setting because there are days where after working out I do absolutely nothing but computer work. I think a re-evaluation of my caloric intake is definitely in order! Oh, and for the record I'm 6' tall, weigh 281 and am 34 yrs old.0
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Update: I've bumped my intake up to 1500 when I exercise. Stay around 1300 when I don't. Started strength training, so we'll see how it goes.0
