Help with proper caloric intake...

csphoto916
csphoto916 Posts: 9
in Health and Weight Loss
So I've been on MFP for 35 days now, and have a fitbit one linked for the past 20 days. At this point my goal is to loose about a pound a week of fat, not not necessarily body weight to get rid of the little bit of fat on my stomach and love handles and build muscle. I started focusing on working out regularly and trying to eat better about 8 weeks ago and in that time I've lost about 14 pounds. I am 6 ft tall, 32yrs and currently 165 pounds.

I am really struggling with what to do with my daily caloric intake. I currently have MFP set to a sedentary lifestyle (gives me 1700 calories to start the day) and use the fitbit one plus manual adding other workouts (such as strength training and cycling) to ad adjustments to my day. This is where I'm lost... I'm really motivated to loose this last bit of fat but I think I'm not taking in enough calories since lately I've been really low on energy later in each day (no other health issues, just went through major health scare 4 months ago and had every test in the world done on me). My daily net calories has been hovering around 1200-1400 each day after taking in about 1800-2000 calories.

My workouts are full body strength training over three days (tues, weds, and thurs) plus 3 cardio workouts over the remaining days of the week.

So at this point what should I be doing? Do I need more calories? Is it normal to feel low energy while trying to loose weight?

Replies

  • editorgrrl
    editorgrrl Posts: 7,060 Member
    Connect your MFP & Fitbit accounts at http://www.myfitnesspal.com/apps/show/30
    Enable negative calorie adjustments: http://www.myfitnesspal.com/account/diary_settings

    Set your goal no higher than .5 lb. per week. Your MFP calorie goal includes your activity level & deficit, but no exercise. Your Fitbit burn is your TDEE. Once you link your accounts, MFP compares your Fitbit burn to your activity level, and adjusts your calories accordingly.

    Do not log step-based activity. Log non-step workouts either in Fitbit or in MFP. (I find Fitbit's burns to be way more accurate.)

    MFP has a Fitbit Users group: http://www.myfitnesspal.com/forums/show/1307-fitbit-users

    Edited to add that you're a six-foot guy. 1,200–1,400 calories per day is dangerously low. Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • csphoto916
    csphoto916 Posts: 9
    I do have them linked... Not sure if deficit is turned on, I'll check that.
  • csphoto916
    csphoto916 Posts: 9
    Ok turned on negative adjustments. So basically I should be targeting to eat to net goal?
  • csphoto916
    csphoto916 Posts: 9
    Oh, and yeah... I only log non step based active like cycling (I have mapmyride linked to MFP) and weight training.
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    I would focus on changing your body than losing weight. Start a weight lifting routine to build muscle and eat more.

    6 feet tall, 165 ... seems a little underweight to me
  • WBB55
    WBB55 Posts: 4,131 Member
    I don't know what you look like, but if you were my friend, I think I'd probably tell you to eat at a slight surplus and lift weights. Lots of heavy weights. Pushups, pullups, etc.
  • editorgrrl
    editorgrrl Posts: 7,060 Member
    Ok turned on negative adjustments. So basically I should be targeting to eat to net goal?
    Eat back all of your Fitbit adjustments. Your Fitbit burn is your TDEE, your maintenance calories. If you eat 250 calories a day less than your TDEE, you will lose a half pound per week.

    Have you considered turning your focus from losing weight to building lean body mass? Google body recomposition (aka recomp).

    And please read the Sexypants link: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • csphoto916
    csphoto916 Posts: 9
    That's what I was wondering... if I shouldn't even worry about a deficit with calories and just focus on my workouts. Would this still burn the fat I want to get rid of off? I do not look "skinny", I'm normal. Just have a bit around my waist I want gone. And want the Lean and toned look.

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