How to get more healthy calories
bmannen1
Posts: 77 Member
My BMR is 1670 so I should be eat at least that but probably more correct?
I just started logging what I eat yesterday but what I eat has been pretty much what follows:
Breakfast: 2 Slices of homemade "clean" wholegrain bread with peanut butter, warm lemon water
Snack: Apple or Banana
Lunch: Greek yoghurt with chia seeds, veggies (sliced cucumber, carrots, celery etc.), sometime fruit if hungry still
Snack: Almonds
Supper: A piece of meat, veggies/potatoes or salad.
Green tea with honey and lots of water through out the day.
I end up being 300-400 below my BMR. How many calories should I be eating to lose 2-3 lbs per week and what are some healthier preferably not processed foods I can try for snack or lunch...
Thanks everyone:)
I just started logging what I eat yesterday but what I eat has been pretty much what follows:
Breakfast: 2 Slices of homemade "clean" wholegrain bread with peanut butter, warm lemon water
Snack: Apple or Banana
Lunch: Greek yoghurt with chia seeds, veggies (sliced cucumber, carrots, celery etc.), sometime fruit if hungry still
Snack: Almonds
Supper: A piece of meat, veggies/potatoes or salad.
Green tea with honey and lots of water through out the day.
I end up being 300-400 below my BMR. How many calories should I be eating to lose 2-3 lbs per week and what are some healthier preferably not processed foods I can try for snack or lunch...
Thanks everyone:)
0
Replies
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More fats basically.
Use more olive oil.
Add avocado to soups, salads, sandwiches, wraps.
More nuts and nut butters.
Get rid of low fat dairy and replace with full fat.
Add some cheese to things.
You can also try to drink some more of your calories if you aren't hungry, milk, juice, ect.0 -
agreeing with lady nocturne...fats, full fat cheeses and yogurt, nuts.
you kind of lost me with the warm lemon water....I'd barf back up the nice homemade bread.....0 -
My BMR is 1670 so I should be eat at least that but probably more correct?
I just started logging what I eat yesterday but what I eat has been pretty much what follows:
Breakfast: 2 Slices of homemade "clean" wholegrain bread with peanut butter, warm lemon water
Snack: Apple or Banana
Lunch: Greek yoghurt with chia seeds, veggies (sliced cucumber, carrots, celery etc.), sometime fruit if hungry still
Snack: Almonds
Supper: A piece of meat, veggies/potatoes or salad.
Green tea with honey and lots of water through out the day.
I end up being 300-400 below my BMR. How many calories should I be eating to lose 2-3 lbs per week and what are some healthier preferably not processed foods I can try for snack or lunch...
Thanks everyone:)
Not probably more. ABSOLUTELY, definitely, positively more. 10-20% below TDEE.0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
Nope just overweight, but thanks that makes me feel better ugh...0 -
do you weigh your food?
If not you are probably under estimating your intake.....
Based on what you listed I bet it was around 1400-1500 calories...
If you want to lose 57lbs, losing it at 1lb a week is a good rate...anything over that will leave you with less muscle than you began with...
I am sure you don't want to hit goal weight and still be squishy...0 -
This content has been removed.
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How tall are you? What is your current weight, your goal weight, and your activity level? How old are you? These are the things which are needed to help you figure out what you are asking.
It's unlikely that your BMR is that high.
You should be weighing all of your solid foods and measuring all of your liquids.0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
I agree. I don't believe that is your BMR.
Is there another way to calculate? I was just using the calculator on here...0 -
do you weigh your food?
If not you are probably under estimating your intake.....
Based on what you listed I bet it was around 1400-1500 calories...
If you want to lose 57lbs, losing it at 1lb a week is a good rate...anything over that will leave you with less muscle than you began with...
I am sure you don't want to hit goal weight and still be squishy...
I have been measuring but not weighing, I can start though if that make a difference...0 -
That is very unlikely to be your BMR. You would have to be much more overweight than you appear to be in your profile picture, or exceptionally tall.
I also disagree with people telling you to add fats. Your daily intake looks extremely low on protein if you ask me. Also, are you carefully measuring all this honey you say you use throughout the day? That's pure sugar, so it will add calories quickly. You are probably consuming more than you realize unless you are weighing it all out.0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
Goal weight and workouts/week have nothing to do with BMR.0 -
How tall are you? What is your current weight, your goal weight, and your activity level? How old are you? These are the things which are needed to help you figure out what you are asking.
It's unlikely that your BMR is that high.
You should be weighing all of your solid foods and measuring all of your liquids.
OK I am 5'5". 207 lbs. I am 28 and I sit at a desk for 9 hours a day then go home and chase 1 year old twins around. I have not started to work out yet. There is a gym opening right to near my office in a week and a half so I will then go at lunch time. My initial goal weight is 150 but probably closer to 135 in the end.0 -
This content has been removed.
-
How tall are you? What is your current weight, your goal weight, and your activity level? How old are you? These are the things which are needed to help you figure out what you are asking.
It's unlikely that your BMR is that high.
You should be weighing all of your solid foods and measuring all of your liquids.
OK I am 5'5". 207 lbs. I am 28 and I sit at a desk for 9 hours a day then go home and chase 1 year old twins around. I have not started to work out yet. There is a gym opening right to near my office in a week and a half so I will then go at lunch time. My initial goal weight is 150 but probably closer to 135 in the end.
IIFYM.com calculates your BMR as 1672 and your TDEE as 2006 based on an inactive lifestyle.
A 15% cut is 1705.
Weighing your food is more accurate than measuring cups, if you find it time consuming you can always prep stuff on a sunday into measured baggies (oats/rice/pasta etc) for use during the week.0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
Goal weight and workouts/week have nothing to do with BMR.
who said i was just going to calculate BMR?
OP - i didnt mean it like that. no offense meant, i apologize
(ultimate goal 135)
but with a goal weight of 150 and in sedentary lifestyle at the moment
Your BMR is: 1413
Your TDEE is: 1695
eating at 1500ish 5-6x/week will set you very well for fat loss/weight loss
then on weekends, you can eat up to 1700ish when going to eat out with family or friends
set your MFP macros to
Carbs - 105
Protein - 120
Fats- 60
Fiber - 30 to 38
hope this helps0 -
I have been measuring but not weighing, I can start though if that make a difference...
weigh everything, i bet your peanut butter is way more than you think to start with!0 -
bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
Goal weight and workouts/week have nothing to do with BMR.
who said i was just going to calculate BMR?
OP - i didnt mean it like that. no offense meant, i apologize
(ultimate goal 135)
but with a goal weight of 150 and in sedentary lifestyle at the moment
Your BMR is: 1413
Your TDEE is: 1695
eating at 1500ish 5-6x/week will set you very well for fat loss/weight loss
then on weekends, you can eat up to 1700ish when going to eat out with family or friends
set your MFP macros to
Carbs - 105
Protein - 120
Fats- 60
Fiber - 30 to 38
hope this helps
Sedentary lifestyle? She said she chases 1-yr-old twins around after work. That AT LEAST qualifies her as Lightly Active.
OP - I think, in addition to eating more calories, period, you need to eat some more protein-rich foods. I noticed you only have meat with dinner - it may help to add a piece of lean meat to your lunch.0 -
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
Hmmmm.... i must have missed where chasing 1 year old twins all day after a 9 hour sit down job....can you point it out which category will that be?
oh right...might be cardio0 -
How tall are you? What is your current weight, your goal weight, and your activity level? How old are you? These are the things which are needed to help you figure out what you are asking.
It's unlikely that your BMR is that high.
You should be weighing all of your solid foods and measuring all of your liquids.
OK I am 5'5". 207 lbs. I am 28 and I sit at a desk for 9 hours a day then go home and chase 1 year old twins around. I have not started to work out yet. There is a gym opening right to near my office in a week and a half so I will then go at lunch time. My initial goal weight is 150 but probably closer to 135 in the end.
You are getting a lot of good advice and help here, I just want to give you one good example to help you with the weighing vs. measuring piece.
I eat oatmeal pretty often in the morning. On the label it says a serving is 1/2 cup (40 grams). If I put the 1/2 cup on my food scale and tare it (zero it out) and then measure an even 1/2 cup of the dry oats, it weighs up at 55 grams. Now, the 40 grams is what is the 150 calories listed on the label. Since oatmeal is fairly dense, the full 1/2 cup weighs more than the 40 grams. The 55 grams that the measured 1/2 cup weighs in at is actually 206 calories. If I use the whole 1/2 cup rather than take out enough to get the 40 grams, I'm over my assumed calories by 56 already.
Next, we'll look at brown sugar. this says 1 tsp (4 grams). 1 measured tsp weighs in at 7 grams. So the 3 tsp I put in and think is 64 calories is actually 112. If I use that measurement and calorie count, I'm another 48 calories over. Just for breakfast alone, I'm now 104 calories over. If this continues at every meal, I could be over by several hundred calories for the day.
This is how people who measure instead of weighing end up eating at maintenance rather than a deficit.
You can get a good digital food scale for about $15 on Amazon or a local stores.0 -
I think 1670 might be your TDEE, not your BMR.0
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I don't understand why 1670 is such an unbelievable number. I've lost over 50 pounds and Scooby's calculates my BMR as 1659 still. When I started it was more like 1850. My TDEE at sedentary is 1850 now; at lightly active it's close to 2000. This is how it goes if you're very overweight and not terribly short.
Speaking of Scooby's, OP, I'd recommend you use it. I don't have the link on my tablet but you can Google "scoobys workshop calorie calculator" and go from there. It's a great tool. Once you've used it to figure out your target calories, customize your MFP goals and start weighing your food. It'll work!0 -
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
Hmmmm.... i must have missed where chasing 1 year old twins all day after a 9 hour sit down job....can you point it out which category will that be?
oh right...might be cardio
I use this spreadsheet, created by user heybales on MFP, to calculate my TDEE/TDEG: https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE&usp=drive_web#gid=14
You'll notice that it says "Sedentary is base activity that is built on, which already includes weekly - 40 hr work sitting, 56 hr sleeping, 65 hr sitting/standing, 7 hr slow walking"
i.e. anything above and beyond this is no longer considered sedentary. If the OP worked her desk job and then went home and sat on her butt all evening, then yes I would say sedentary. I think the confusion here is that some people like to log all "exercise" that is in addition to the activity level based solely on their job. However, this is not how the TDEE method works. If the OP said she was sedentary, then accounted only for the time spent actually "working out", she would likely be undereating, because she is not taking into account other daily activity outside of her job.
This is why heybales' spreadsheet then asks for weekly totals (in minutes) for a variety of activities, including: How many hours a week of work or activity are you standing on your feet or moving somewhat like service trades or with kids?
See his thread here for more information, as he is much more qualified to discuss it than I am: http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm
//leaving thread\\0 -
I agree with these guys, that sounds too high for your BMR, and you do not look like a GIANT :bigsmile: in your profile picture. Maybe recalculate your BMR and TDEE?bmr 1670? daym! are you a giant?
lets recalculate that...need your
-age
-height
-goal weight
-workout Xs/week
I agree. I don't believe that is your BMR.0 -
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)
Hmmmm.... i must have missed where chasing 1 year old twins all day after a 9 hour sit down job....can you point it out which category will that be?
oh right...might be cardio
I use this spreadsheet, created by user heybales on MFP, to calculate my TDEE/TDEG: https://docs.google.com/spreadsheet/ccc?key=0Amt7QBR9-c6MdGVTbGswLUUzUHNVVUlNSW9wZWloeUE&usp=drive_web#gid=14
You'll notice that it says "Sedentary is base activity that is built on, which already includes weekly - 40 hr work sitting, 56 hr sleeping, 65 hr sitting/standing, 7 hr slow walking"
i.e. anything above and beyond this is no longer considered sedentary. If the OP worked her desk job and then went home and sat on her butt all evening, then yes I would say sedentary. I think the confusion here is that some people like to log all "exercise" that is in addition to the activity level based solely on their job. However, this is not how the TDEE method works. If the OP said she was sedentary, then accounted only for the time spent actually "working out", she would likely be undereating, because she is not taking into account other daily activity outside of her job.
This is why heybales' spreadsheet then asks for weekly totals (in minutes) for a variety of activities, including: How many hours a week of work or activity are you standing on your feet or moving somewhat like service trades or with kids?
See his thread here for more information, as he is much more qualified to discuss it than I am: http://www.myfitnesspal.com/topics/show/717858-spreadsheet-bmr-tdee-and-deficit-calcs-macros-hrm
//leaving thread\\
LOL !!!
you make it too complicated and stressing yourself out.
we don't need to hit the exact numbers, estimates are fine.
for the sake of chasing 1yr old TWINS for maybe another 1-2hrs , add 100-200 calories to bump up to "lightly active" status.
// for sure you still look at thread //0
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