How active would you say i am? calories do i need?

im 21, female, 5 foot 10 inches
53kg (underweight)

Using myfitnesspal its telling me to maintain my weight i need 2200 calories per day, Ive put my activity as active which is this description (Spend a good part of the day doing some physical activity (e.g. waitress, mailman), im a nutritional support worker in a hospital, work 40 hours a week on my feet a lot, walking on and off the wards, pushing trolleys, so its a really active job

I also spend 30-60 minutes on my exercise bike per day, so when im burning the calories should i be eating them again since im trying to gain weight?
This is my food diary for today, is it enough? healthy? what else could i add/change?
Please look at my food diary :)

How much should i weigh? what UK size would i be?
So should i be eating more than 2200 calories if i want to gain some weight?

Any help/advice would be great?

Replies

  • Dnarules
    Dnarules Posts: 2,081 Member
    As far as I understand it, MFP doesn't take exercise into consideration, just general activity level. So you may want to eat at least a portion of your exercise calories back, especially if you want to gain weight. Maintenance requires a little trial and error. Try eating 2200 calories a day for a couple of weeks and see what happens. If you continue to lose, start eating some of your exercise calories and keep monitoring. You should come to a point where you stay within a certain weight range, or start gaining a little.

    If you want to get an idea of what your calorie goal might be, you can use one of the online BMR calculators to determine your TDEE. You would probably put in very active in your determination. This will give you a starting point, but you will still have to play around with it to see what is going to work for you. Good luck.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    I would start with lightly active. Track the results for 4-5 weeks, and then adjust as necessary.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    I would start with lightly active. Track the results for 4-5 weeks, and then adjust as necessary.

    This.

    No one is going to be able to give you a remotely accurate number. Pick something reasonable, monitor results for a month and then add/subtract calories to fine tune your results.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I'd say that you are at least lightly active, but active may be appropriate if you are walking at work all day. I checked your diary, and you are under your calories every day. You can't gain weight if you are at a deficit.
  • sillyvalentine
    sillyvalentine Posts: 460 Member
    If you are trying to gain weight, you shouldn't be exercising. Your daily activity burns enough calories. Start with 2200, you may need to increase it. Try it for a month and see where you are at.
  • ATGsquats
    ATGsquats Posts: 227 Member
    It also depends on your intensity on your bike. Just start with the 2200 calories and see if you're gaining about 1# or .45 kg per week. You do any strength training?
  • dawny17
    dawny17 Posts: 77 Member
    I'd skip the skim milk and see if you can handle drinking 1% or even 2%, also forget the weight watchers hot chocolate and get the real stuff. I noticed you are under in your fat intake, use a little real butter or foods that are high in omega 3s and 6s. Try adding nuts to your diet. They will help you with the calories and the fats.... And they are healthy fats! Just keep going the way you are, log your exercise and try to consume the calories mfp suggests. Try really hard to meet the calories for a couple of weeks then weigh yourself and see how you are doing. Good luck!
  • MyFoodGod
    MyFoodGod Posts: 184 Member
    If you are trying to gain weight, you shouldn't be exercising. Your daily activity burns enough calories. Start with 2200, you may need to increase it. Try it for a month and see where you are at.

    Exercise is recommended for everybody to be healthy.
  • arrseegee
    arrseegee Posts: 575 Member
    If you are trying to gain weight, you shouldn't be exercising. Your daily activity burns enough calories. Start with 2200, you may need to increase it. Try it for a month and see where you are at.

    I totally disagree, everyone (who is able) should be exercising!

    As others have suggested, try eating at 2200 per day and monitor that for 4 weeks. If you are losing or not gaining then start logging your extra activity, e.g. biking, in your food diary and eat back the calories that you burned.

    If you have money to burn and like gadgets then getting something like a Fitbit might be a good idea - you wear it during the day and it monitors how much movement you are doing and will then calculate for you how much energy you are burning by walking around the hospital at work. It's not an exact science but many people on here like them, and if you are having problems knowing what your energy expenditure is then that could be one way to measure it.
  • Ulwaz
    Ulwaz Posts: 380 Member
    thanks everyone x
  • ATGsquats
    ATGsquats Posts: 227 Member
    If you are trying to gain weight, you shouldn't be exercising. Your daily activity burns enough calories. Start with 2200, you may need to increase it. Try it for a month and see where you are at.

    Please do not follow this advice.
  • Ulwaz
    Ulwaz Posts: 380 Member
    im still going to exercise guys, dont worry :)
  • takumaku
    takumaku Posts: 352 Member
    You work in a hospital!? I would believe there are a few dietitions, nutritionist, physical therapist, etc. who could help answer your question more clearly. Heck, I wouldn't even be surprised if they had a few gadgets lying around you could borrow for a few days.
  • Ulwaz
    Ulwaz Posts: 380 Member
    havent met any yet on my ward but when i do ill ask them for some advice :)