19-22 year old girls? How much do you maintain on?

uglyclub
uglyclub Posts: 83 Member
in Goal: Maintaining Weight
I'm trying to recover from an eating disorder, and I want to stop worrying so much about how much I'm eating/exercising. I want to be a normal, healthy 20 year old. I'm at a BMI of around 20 right now, (though I've still not gotten my periods back) I'm thinking of gaining one or two more pounds before maintaining my weight.

I was wondering how much a normal, healthy, non-eating disordered girl who's around my age eats in terms of calories?

I've been observing a lot of my college-mates and they seem to eat quite a lot and are very slim, but that's probably genetics. There isn't a single person I know who's around my BMI at my college. Everyone's underweight, so I'd rather not use them as examples.

I don't exercise a lot, because of my heart - I do 30 minutes of cycling, four to five times a week. I don't walk that much, since I'm a student, so I'm almost always sitting.
«1

Replies

  • laurakeens94
    laurakeens94 Posts: 13 Member
    Hi

    First of all, congratulations on recovering! You have come along way and now need to focus on becoming healthy.

    I would say you are doing the right amount of exercise if you want to maintain so dont worry about that!

    I would say you should eat around 1800 at least to maintain and be healthy, with a BMI of 20 you could probly do with increasing this to 22. Eat lots of fruit and vegetables, (bananas, grapes and mango are quite high in calorie fruits)

    Good luck!
  • uglyclub
    uglyclub Posts: 83 Member
    Hi

    First of all, congratulations on recovering! You have come along way and now need to focus on becoming healthy.

    I would say you are doing the right amount of exercise if you want to maintain so dont worry about that!

    I would say you should eat around 1800 at least to maintain and be healthy, with a BMI of 20 you could probly do with increasing this to 22. Eat lots of fruit and vegetables, (bananas, grapes and mango are quite high in calorie fruits)

    Good luck!

    Thank you! 1800 calories isn't a weight gain amount, right?
  • kirili3
    kirili3 Posts: 244 Member
    No, actually 1800 for most people would be below maintenance.
  • leantool
    leantool Posts: 365 Member
    Go to www.fat2fitradio.com
    Get to the TDEE calculator, calculate TDEE for your goal weight..eat that amount,also concentrate on getting proper amount of proteins and healthy fats to help rebuilding your body.don't fret too much and enjoy your youth and opportunities to realise your potential
  • b_anik
    b_anik Posts: 4
    It depends a lot on your height too. I'm 23 years old and my maintenance is about 1800 kcal, but I'm short (158 cm or 5'2), so if you are taller, you could eat more.
  • uglyclub
    uglyclub Posts: 83 Member
    It depends a lot on your height too. I'm 23 years old and my maintenance is about 1800 kcal, but I'm short (158 cm or 5'2), so if you are taller, you could eat more.

    I'm 163cm tall!
  • laurakeens94
    laurakeens94 Posts: 13 Member
    If you put your details into this it will tell you what you need to maintain, and what you need to loose/gain weight.

    Take a look,

    http://www.calculator.net/calorie-calculator.html
  • laurakeens94
    laurakeens94 Posts: 13 Member
    Also if you struggle to eat that amount of calories, try things like peanut butter on wholegrain bread and a handful of nuts a day as a snack. They are high in healthy fats and calories
  • LividMuffin
    LividMuffin Posts: 47 Member
    Definitely calculate your TDEE, it counts with your activity level, weight, height, age etc so it provides relatively accurate calculation. I am currently eating 1800kcal a day but that is to lose fat.. If I was maintaining I would be eating around 2100!
    If your number is much higher than what you are on right now, try to add like 100kcal a week to avoid shocking your body, putting on a bit of weight and jeopardising your recovery.. Good luck! :)
  • ashleearoha
    ashleearoha Posts: 165 Member
    I am 21 and 170cms tall. I am eating around 1800 to 2100 calories a day to maintain but I have lost body fat this month. I am really active though so I am trying to eat enough so I gain muscle.
  • moonmiko
    moonmiko Posts: 2
    Congrats on recovery! That's awesome :).

    I'm 22, 5'5" and I weigh about 123 at the moment. I seem to maintain at 1800 and will increase depending on the amount of exercise I push into my schedule.
  • mooncath
    mooncath Posts: 31
    I'm slightly younger, at 18 years old.
    My maintenance, non-TDEE, is 1470 calories. I'm 5'0" and 105 pounds.
  • comrade_questions
    comrade_questions Posts: 103 Member
    I'm 23 and to maintain I needed about 2200 calories (without exercise!)
  • SomeNights246
    SomeNights246 Posts: 807 Member
    I want to add, having experience in recovery from an ED myself, it also depends on your current health (how far in recovery you are). BMI has little to do with this. One can develop all the terrible symptoms of malnutrition without reaching a BMI of 17 or lower. For this reason, a lot of people have problems with how the psychology field handles eating disorders (as often it is impossible to find treatment unless you reach a low BMI, and BMI isn't everything). If you are still early in your recovery, you may have to eat more than another girl your age. This is fine, and is normal and yes, as you recover your appetite will decline and return to normal.

    My best advice - if you are early in recovery - is to drink most of your calories. Eating them will probably hurt or be uncomfortable.If you've been restricting for a long time, your body has been deprived and is going to want to return to a normal state. Really, the best advice I can give you, is talk to a therapist and/or a nutritionist. They will be able to help you with a meal plan better than most of us. Because the amount of calories someone in recovery should be eating depends more on how much weight they lost, how long they've been restricting, and their BMI.

    However, maintenance for someone our age is typically between 1800-2200 or so. It depends on how active you are. I'm fairly active. I walk to school every day, and spend all Sunday on my feet usually. Howeveer, I have MFP set to semi active and I just log the walking as exercise. In any case, eating back exercise calories, I usually get 1700-2100 on a good day. (Netting around 1500-1600 usually)
  • tsubaki4
    tsubaki4 Posts: 24
    Hey there, I'm 23, 5'4. I maintain at 2300 calories. When I work out, I have to eat around 2500-2600 calories.
  • Sbrn_
    Sbrn_ Posts: 351 Member
    I'm 20, 5'2 and a 1/2 and I maintain on around 1900-2100 calories a day (and I'm not a particularly active person normally!).
  • chocolatexxmintt
    chocolatexxmintt Posts: 85 Member
    I'm 22 and I am 5'6 I consume 1200 calories a day but do a fair amount of walking and yoga/pilates !
  • vmclach
    vmclach Posts: 670 Member
    22... 5'8" 130 pounds... Usually 2600 calories I eat a day but I'm a marathon runner. Net? 1600. I sit on my butt all day long.
  • KateK8LoseW8
    KateK8LoseW8 Posts: 824 Member
    Hi there - 22 years old and in recovery for ED-NOS myself. I maintain a BMI of 20.5 on about 1850-2250 calories a day.
  • AllOutof_Bubblegum
    AllOutof_Bubblegum Posts: 3,646 Member
    Hi

    First of all, congratulations on recovering! You have come along way and now need to focus on becoming healthy.

    I would say you are doing the right amount of exercise if you want to maintain so dont worry about that!

    I would say you should eat around 1800 at least to maintain and be healthy, with a BMI of 20 you could probly do with increasing this to 22. Eat lots of fruit and vegetables, (bananas, grapes and mango are quite high in calorie fruits)

    Good luck!

    Thank you! 1800 calories isn't a weight gain amount, right?

    This question makes no sense. Obviously it is a number some people would gain in, but some people would lose on. The age of a person had far less to do with their caloric needs than the height and weight.

    I strongly suggest you do some research and learn about TDEE and your own personal body's needs, rather than trying to gauge how much to eat based off what everyone else is eating. That is an easy way to slip back into disordered thinking and habits. (Ask me how I know this...)

    But if you INSIST on having that question answered, consider this: I am 5'0", 109 lbs, eating 1800, and am still losing weight. Think critically and draw from that what you will. Good luck.
  • a_stronger_me13
    a_stronger_me13 Posts: 812 Member
    Thank you! 1800 calories isn't a weight gain amount, right?

    This question makes no sense. Obviously it is a number some people would gain in, but some people would lose on. The age of a person had far less to do with their caloric needs than the height and weight.

    I strongly suggest you do some research and learn about TDEE and your own personal body's needs, rather than trying to gauge how much to eat based off what everyone else is eating. That is an easy way to slip back into disordered thinking and habits. (Ask me how I know this...)

    But if you INSIST on having that question answered, consider this: I am 5'0", 109 lbs, eating 1800, and am still losing weight. Think critically and draw from that what you will. Good luck.

    This. And without knowing how your body was effected by your eating disorder, the TDEE calculators might not be a great estimate. However, it's all an estimate. Start with the calculators and then see how your body reacts, factoring in not only what the scale is doing but also your energy levels. Adjust from there. You might find better advice from a nutritionist who specializes in ED recovery. I know that reverse dieting is a helpful tool for a lot of people who are recovering from disordered eating, diagnosed or otherwise.
  • Ulwaz
    Ulwaz Posts: 380 Member
    trying to recover myself, add me guys <3 currently struggling
  • tinychuck
    tinychuck Posts: 19 Member
    I'm trying to recover from an eating disorder, and I want to stop worrying so much about how much I'm eating/exercising. I want to be a normal, healthy 20 year old. I'm at a BMI of around 20 right now, (though I've still not gotten my periods back) I'm thinking of gaining one or two more pounds before maintaining my weight.

    I was wondering how much a normal, healthy, non-eating disordered girl who's around my age eats in terms of calories?

    I've been observing a lot of my college-mates and they seem to eat quite a lot and are very slim, but that's probably genetics. There isn't a single person I know who's around my BMI at my college. Everyone's underweight, so I'd rather not use them as examples.

    I don't exercise a lot, because of my heart - I do 30 minutes of cycling, four to five times a week. I don't walk that much, since I'm a student, so I'm almost always sitting.

    I'm also a student recovering from an eating disorder (19 y/o).
    http://www.youreatopia.com/blog/2011/9/14/i-need-how-many-calories.html is a (scary) way of doing recovery, but one that I think makes the most sense.

    Actually, read a lot of youreatopia's posts, because I've found them to be so helpful and reassuring in my recovery.

    If you haven't got your period back that's a good sign that your body needs more nutrition!

    I wish you all the best in your recovery xx
  • gabbyjones122
    gabbyjones122 Posts: 3
    Try not to look at what other girls eat and focus on yourself. I tend to do that as well because some girls are more and less active than you or they have a faster metabolism than you or they just don't care what they eat. You should be eating about 1300-1500 a day. Try to keep it the same amount each day even the days you do and don't excersise. Keep consistent is key. But don't eat 1300 calories of junk of course! Eat as many fruits and veggies you can, there is always healthy options. Don't obsess over calories too much. Eat healthy and whole foods when you're hungry and stop eating before you get too full and dont overeat or starve! Find a good balance and find what is best for you and what amount of calories you feel comfortable eating that is around that range. Hope i could help :)
  • annabeladcock
    annabeladcock Posts: 99
    Congrats on your recovery :) if it helps - I'm 18, 5"2 and 132lbs and I maintain at about 1600-1800 calories a day. DO NOT be afraid if initially you see some weight gain because you are starting to eat more - your body will adjust! I know several people who are too scared to eat over 1000 calories a day because they have slowed their metabolism to the point where eating above that will cause them to put on a bit of weight (im talking 1 or 2lbs...). What they don't understand that by gradually increasing their calorie intake, they CAN maintain at 1600-2000 calories a day, depending on their activity levels.

    If you are still scared about weight gain you can try exercising. This will not only help to increase your metabolism (both cardio AND weight training), but it will make you feel better in yourself and it is a much healthier way of keeping control of your weight, health and wellbeing :) All the best lovely :)
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Try not to look at what other girls eat and focus on yourself. I tend to do that as well because some girls are more and less active than you or they have a faster metabolism than you or they just don't care what they eat. You should be eating about 1300-1500 a day. Try to keep it the same amount each day even the days you do and don't excersise. Keep consistent is key. But don't eat 1300 calories of junk of course! Eat as many fruits and veggies you can, there is always healthy options. Don't obsess over calories too much. Eat healthy and whole foods when you're hungry and stop eating before you get too full and dont overeat or starve! Find a good balance and find what is best for you and what amount of calories you feel comfortable eating that is around that range. Hope i could help :)

    Stupid advice. She is not trying to lose weight. 1300-1500 would be weight loss, and certainly is too low for someone recovering from an ED. Do not post if you do not know what you are talking about, seriously.
  • tinychuck
    tinychuck Posts: 19 Member
    Try not to look at what other girls eat and focus on yourself. I tend to do that as well because some girls are more and less active than you or they have a faster metabolism than you or they just don't care what they eat. You should be eating about 1300-1500 a day. Try to keep it the same amount each day even the days you do and don't excersise. Keep consistent is key. But don't eat 1300 calories of junk of course! Eat as many fruits and veggies you can, there is always healthy options. Don't obsess over calories too much. Eat healthy and whole foods when you're hungry and stop eating before you get too full and dont overeat or starve! Find a good balance and find what is best for you and what amount of calories you feel comfortable eating that is around that range. Hope i could help :)

    Stupid advice. She is not trying to lose weight. 1300-1500 would be weight loss, and certainly is too low for someone recovering from an ED. Do not post if you do not know what you are talking about, seriously.

    I was just about to make this exact point. Not only is the advice contradictory, but not helpful for someone recovering from an ED.
    1300 is far far too little!
  • Linnaea27
    Linnaea27 Posts: 639 Member
    That's great that you are working on recovering! I know it can be a very hard process, so good for you!!

    I'm 27 and 5'1", so a few years older and significantly shorter than you! At my goal weight, I can probably maintain at around 1650 calories a day, before exercise. I often exercise a fair amount, so will eat, and be able to maintain, on a lot more (up to 2500+ if I've been very active).

    When I was in my late teens/early 20's, I think I could eat a bit more than I do now and maintain. Though my eating habits were pretty funky through college.. . and I had no idea how many calories I was consuming, both when I was really small and when I gained a fair amount of weight.

    I went and read the link that tinychuck posted-- the "your eatopia" website. Read it. I'm sure it will surprise you but it seems like really good advice. According to what that website says, many of the recommendations people are throwing out are way, way too low for someone recovering-- 2500 to 3000 or so is what it recommends, because of needing extra nutrition to heal.

    If you keep at your recovery, I'm sure your period will come back! And hopefully over time, with adequate nutrition, your heart will heal and you will be able to enjoy more exercise.

    Best of luck!
  • tayloryay
    tayloryay Posts: 378 Member
    Yes, check out YourEatopia like the others have said. Since you're under 25 your minimum would be 3000 calories a day, and that's minimum! Early on (and randomly throughout recovery) you may experience extreme hunger and eat well over that amount. Minimum means minimum! Your body has a lot of repairing to do, so don't compare yourself to others, especially those who haven't suffered from a restrictive ED. Also, people tend to under-report or underestimate their intake. Normal girls/women do actually eat 2500-3000 cals a day on average and maintain their set point weight!! MFP is pretty much the absolute worst place to ask for recovery advice, and honestly I'd recommend getting far, far away from here if you truly want to recover. This site can be incredibly triggering.
  • st_scrivener
    st_scrivener Posts: 26
    5'5'' and a marathon-trainer. I'd say to maintain I'd have to eat about 2200 cals a day, though I am trying to lose a couple pounds, so I have my base of 1500 + at least half of what I earn from exercise, which can add up to over 3000 cals on some days. If I wasn't so active, I think my maintenance intake is around 1750-1800.

Categories